Kernel of truth

Corn syrup in processed food and drinks has a poor health record, but not so the vege it comes from.

- JENNIFER BOWDEN

QUESTION:

I like to eat canned sweetcorn and crackers made from corn but I've heard corn syrup is not good for our health. Does this mean corn crackers or sweetcorn contain the same sugars and that I should avoid eating them?

ANSWER:

At first glance, it seems logical to lump all corn products together - if corn syrup is unhealthy, does that also apply to all corn products? But although sweetcorn, cornmeal crackers and corn syrup all originate from maize, they're not nutritional equivalents. The key difference lies in how they're processed and what that means for your body.

Whole corn and corn-based products such as tinned corn that are minimally processed contain complex carbohydrates, dietary fibre, vitamins and beneficial plant compounds. They're typically a nutritious option. Corn crackers are a mixed bag—some are ultra-processed, especially if created through mechanical extrusion and packed with added flavours, colours or processing aids. Others, however, can be a relatively nutritious choice, made simply from whole corn and few ingredients.

Corn syrup and particularly its cousin high-fructose corn syrup (HFCS), is a highly processed, concentrated source of sugar. It's created by breaking down corn starch into glucose to create corn syrup, with some of that glucose converted into fructose to enhance sweetness.

This process is important, because not all sugars are equal in terms of their health effects.

The World Health Organisation recommends we limit our intake of free sugars - and that includes sugars added during food processing such as with corn syrup, as well as those naturally present in honey, syrups and fruit juice. These types of sugars are linked to poorer diet quality, tooth decay and chronic diseases.