Corn syrup is used in a wide variety of foods to help sweeten them. But is corn syrup gluten free? Or should you steer clear if you’re on a gluten-free diet?
If you regularly check the product labels on the items you buy at the grocery store, chances are you’ve noticed corn syrup on the ingredients list. That’s because it’s one of the most common food sweeteners. But is it gluten free?
Yes, corn syrup is derived from corn and is naturally gluten free, so it’s considered safe for those on a gluten-free diet. But it’s always a good idea to check food labels and the list of ingredients to make sure there’s no risk of cross contamination.
In this article, I’ll go over other types of corn syrup, such as high fructose corn syrup, to reveal if they contain gluten. And I’ll explain the differences between them.
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What is corn syrup?
Corn syrup is a thick, liquid sweetener that comes from corn. More specifically, it’s made from corn starch and is comprised simply of glucose, a simple sugar.
It has a host of applications and uses. Corn syrup is added to food products like pies, cakes, and ice cream to sweeten them. It’s also a common ingredient in many jams, jellies, yogurt, and some salad dressings. In addition, it can help moisten foods and give them a smooth texture. It can even add shine to items like hard candies.
In terms of sweetness, it’s a bit less sweet than regular sugar, which is made up of glucose and fructose.
But sugar is much more commonly used in home baking, whereas corn syrup is primarily used in commercial food industry production. This is due to at least a couple of reasons: corn syrup is cheaper than ordinary cane sugar. And corn syrup can act as a food preservative, keeping foods fresher on store shelves.
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Main types of corn syrup
Corn syrup comes in two main varieties, light and dark. Light corn syrup is clear and has a straightforward sweet taste. Though sometimes vanilla may be added for extra flavor.
The dark kind is essentially light corn syrup combined with refiners’ syrup, a molasses-flavored product made from cane sugar. That gives dark corn syrup a richer, more layered taste with notes of caramel. It also has a dark brown color, in many cases due to the addition of caramel coloring.
The difference between corn syrup and high fructose corn syrup
While similar, corn syrup and high-fructose corn syrup (HFCS) have some differences. Both are made from cornstarch, but the latter is further processed to convert some of the glucose to fructose. This provides extra sweetness.
Additionally, high fructose corn syrup is almost exclusively used commercially by food manufacturers, mainly as a widely used sweetener in soft drinks. It’s also a key ingredient in mass-produced cereals and baked goods, condiments, and other processed foods.
Are different types of corn syrup gluten free?
All kinds of corn syrup, including light, dark, and high fructose corn syrup, are derived from corn and are naturally gluten free. So they’re considered safe for those with Celiac disease, a gluten allergy, or another gluten intolerance.
However, as always, it’s a good idea to check product labels to make sure there are no gluten-containing ingredients included.
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Is corn syrup bad for you?
Corn syrup is comprised of glucose — and sugar in general should be consumed in moderation. But studies show that corn syrup does not pose greater health risks than regular table sugar.
That said, the prevalence of corn syrup, and especially high fructose corn syrup, in widely consumed packaged foods and beverages can make it easy to over-indulge in them. And a high-sugar diet can lead to a range of health conditions.
In particular, studies have linked the abundance of HFCS in high-calorie foods to increased rates of obesity, heart disease, and diabetes in the United States in recent years.
So it’s a good idea to limit your intake of corn syrup when possible. Current dietary guidelines recommend that no more than 10% of daily calories should come from added sugars.
FAQ
Yes, both Karo light corn syrup and Karo dark corn syrup are gluten free, so they’re considered safe for those on a gluten-free diet. Additionally, neither contains high fructose corn syrup.
If you prefer not to use corn syrup or you find that you’ve run out, you have several alternative sweeteners to choose from. A natural sweetener like regular granulated sugar, honey, agave nectar, or even pure maple syrup are all good substitutes. If you prefer a deeper, more toasted sweet flavor, you can swap corn syrup for molasses.
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