Crystalline Fructose vs. High Fructose
Crystalline Fructose and High Fructose, also known as High Fructose Corn Syrup, are processed sweeteners derived from corn and found in many beverages and processed foods on the market today. The main difference between the two is that Crystalline Fructose is sweeter and has a lower glycemic index than High Fructose Corn Syrup.
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High Fructose Corn Syrup
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High Fructose Corn Syrup, or "HFCS," is a sweetener made from corn and is found in many drinks and processed foods. High Fructose Corn Syrup is composed of 55 percent fructose and 45 percent glucose, hence its name "High Fructose" Corn Syrup.
Crystalline Fructose
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Like High Fructose Corn Syrup, Crystalline Fructose is also a corn-based sweetener and is found in many beverages. However, unlike HFCS, Crystalline Fructose has gone through additional processing, including being enriched with fructose, so the end result is almost purely fructose. Federal standards require crystalline fructose to be at least 98 percent fructose. The remaining 2 percent of Crystalline Fructose is composed of water and minerals.
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Caloric Difference
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Crystalline Fructose, which is estimated to be approximately 20 percent sweeter than table sugar, can reduce a 12-ounce drink by 20 to 30 calories, making it a popular ingredient in low-calorie and low-sugar foods and drinks.
Glycemic Index
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Crystalline Fructose has a low glycemic index of 22 compared to HFCS at 62 and table sugar at 64. Having a low glycemic index makes Crystalline Fructose suitable for diabetics, prediabetics and individuals following a low glycemic index diet.
Health Concerns
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Some experts and researchers, such as Roger Clemens, a professor at the USC School of Pharmacy, state that while Crystalline Fructose and High Fructose Corn Syrup are chemically different, nutritionally they are equally as unhealthy. Other researchers such as Mary Ellen Camire, professor of food science and nutrition at the University of Maine, also speculate that fructose may be responsible in whole or part for the high rate of diabetes and obesity in the United States today. A few short-term studies have supported that theory, but more studies still need to be conducted before any conclusions can be drawn. Additionally, a 2005 study performed by researchers at the University of Kansas Medical Center in Kansas City revealed that consuming 25 grams or more of fructose a day may cause digestive problems, including gastrointestinal distress, stomach pain and diarrhea.
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