What is High Fructose Corn Syrup?

HFCS is a sweetener made from the starch from corn. The corn starch is converted to simple sugars and the end result is a product with a sugar profile and sweetness similar to table sugar. The most common form of HFCS is about 50% glucose and 50% fructose. "High fructose' is part of the name because relative to regular corn syrup, HFCS is higher in fructose. But the most common HFCS and table sugar have similar levels of fructose.

Which Foods Contain High Fructose Corn Syrup?

Added sugars, including HFCS, are in a stunning percentage of foods, especially those marketed to children. Check food label ingredient lists to find out if HFCS is used. According the Corn Refiners Association, HFCS can be used in these types of food:

Beverages - soft drinks, fruit drinks

Breakfast Cereals

Instant Breakfast Drinks

Crackers

Granola Bars

Chocolate Syrup and Dessert Toppings

Flavored Milk

Yogurt

Ice Cream and Sherbets

Jams, Jellies, and Preserves

Will High Fructose Corn Syrup Harm My Preschooler's Health?

To date, there is no scientific evidence that clearly links consuming HFCS with disease or behavior problems. Many prominent scientists, including some who are known to be tough on processed food manufacturers, have stated that HFCS is probably no different than other forms of sugar when it comes to their impact on health. These scientists include Dr. Walter Willet of the Harvard School of Public Health, Dr. Marion Nestle (author of What to Eat), and Dr. Michael Jacobson of the Center for Science in the Public Interest.

From a public health perspective, however, it is possible that the introduction of HFCS into our food supply has led to more added sugar in processed foods. HFCS is cheaper than sugar and easier to use in some food applications, making sweet, inexpensive food easier to produce. This is all the more reason to be careful when choosing processed foods for your preschooler.

The Bottom Line on HFCS

High fructose corn syrup may not be very different from plain sugar when it comes to your preschooler's health. But the bottom line is that added sugars, of any kind, reduce the nutrient density of processed foods. Base your preschooler's diet on fresh and minimally processed foods. When it comes to processed foods and snacks, choose those that are lower in added sugar. And, finally, be most careful of those foods that contain sugar and calories but little else - like sodas, fruit punch and sugary candy.

I'm Kati Chevaux, the Nutrition writer at PreschoolRock.com. Let's talk about how to how to help our preschoolers eat well and develop life-long healthy eating habits. Contact me with your preschool nutrition questions and healthy eating ideas.

Helpful Tips for Parents

• Juice, even 100% fruit juice, should be limited to 4 oz/day for preschoolers — it displaces more nutritious foods, spikes blood sugar, and contributes to tooth decay.

• Breakfast is the most reliably linked meal to cognitive performance in school-age children. Prioritize a protein- and fiber-rich breakfast every morning.

• Calcium and vitamin D are the most commonly deficient nutrients in preschool-age children. Dairy, fortified plant milks, salmon, eggs, and sunlight are the primary sources.

• Preschoolers do not need dietary fat restriction. Healthy fats (avocado, nuts, olive oil, whole dairy) are essential for brain development and are not restricted except on medical advice.

Frequently Asked Questions

Should I be counting calories for my preschooler?

Calorie counting for preschoolers is generally not recommended and can establish an unhealthy relationship with food. Preschoolers have a naturally functioning hunger-satiety regulation system (unless it has been overridden by pressure to eat or clean the plate). A preschooler who is growing on their own growth curve, has energy for normal activities, and is generally healthy is eating the right amount — regardless of whether you've counted calories. Discuss weight concerns with your pediatrician rather than independently restricting a preschooler's food intake.

Related reading: See also our rainbow snack board guide and our cooking projects guide for more ideas on this topic.

🎓 Skills Your Child Will Develop

• 🧁 Kitchen Science & Math — Cooking is applied chemistry and physics: watching bread rise, butter melt, or egg whites stiffen teaches cause-and-effect science while measuring cups and counting portions deliver authentic math in context.
• 🥦 Healthy Food Knowledge — Learning about different foods, food groups, and what nutrients do in the body builds the food literacy that supports a lifetime of informed, health-conscious eating choices.
• 📏 Early Math Skills — Measuring ingredients, counting servings, comparing quantities, and dividing portions makes cooking and eating some of the most authentic early math experiences available to preschoolers.
• 😊 Positive Relationship with Food — Joyful, pressure-free food experiences build the positive relationship with eating that underlies lifelong nutritional health — and is far more protective against disordered eating than any restriction-based approach.

High fructose corn syrup (HFCS) is a common sweetener in processed food products. Limiting HFCS in your preschooler's diet is probably a good idea, but not for reasons you might expect. Although HFCS has been linked to many health problems, from the obesity epidemic to behavior problems in children, scientific research has not yet established a clear link between HFCS and specific health issues. The most simple reason to be aware of HFCS, and all other sources of refined sugar, is that foods highest in added sugar are usually lowest in nutrition and don't fit into a healthy preschooler's every day diet.