Why Coke’s “actual cane sugar” is promoting nostalgia, not diet.
The MAHA motion (Make America Wholesome Once more) needs to overtake America’s well being, beginning with the meals trade. This contains eliminating dyes, components, and different ultra-processed junk.
Their newest “huge win” has been changing high-fructose corn syrup with cane sugar within the well-liked well being meals we all know as Coke. Cane sugar was the unique sweetener – it’s what’s at present utilized in Mexican Coke. It’s being hailed as a more healthy selection and a victory within the struggle in opposition to weight problems. However is that this actually a well being improve? An try at appeasement? Or simply nice advertising and marketing?
*Be aware: This isn’t a full breakdown of the consumption of HFCS or processed meals in our food plan.
Actual Cane Sugar Vs. Excessive Fructose Corn Syrup
What You Want To Know: Cane sugar and HFCS are literally very comparable of their make-up and results on total well being.
You’ll hear health-conscious Coke drinkers say, “Cane sugar is pure and actual!”.
“Pure” sounds good, nevertheless it doesn’t assure well being. With regards to the sugar in Coke, it’s onerous to consider it has something to do with well being in any respect.
However what’s cane sugar and the way is it totally different from excessive fructose corn syrup? We’re going to first break this down.
What Is Cane Sugar?
Cane sugar is just sucrose, the identical fundamental desk sugar you’ve been utilizing for many years. Sucrose is a disaccharide, that means it’s composed of two sugars damaged down like this: ¹
Discover that it’s 50% fructose, one of many predominant complaints of high-fructose corn syrup. This doesn’t mechanically make sucrose unhealthy, however it’s nonetheless sugar.
The time period “cane sugar” sticks as a result of it appears pure and wholesome. Which certainly one of these sounds higher?
- “We’re placing actual cane sugar again in your Coke!”
- “We’re placing sucrose again in your Coke!”
- “We’re placing desk sugar again in your Coke!”
One seems like a high-end ingredient, one seems like “chemical compounds,” and the opposite seems like fundamental junk – however they’re all the identical factor.
What’s Excessive Fructose Corn Syrup?
Excessive Fructose Corn Syrup will get a foul rap as a result of “excessive fructose”. Whereas we’re not saying it’s wholesome, it’s a bit misunderstood.
Across the Nineteen Sixties-Nineteen Seventies, researchers discovered a technique to extract the starch from corn, permitting the creation of corn syrup. On this type, corn syrup is sort of 100% glucose.
They then transformed among the glucose into fructose, creating Excessive Fructose Corn Syrup.
The “excessive” in excessive fructose corn syrup is relative to corn syrup, which is sort of 100% glucose¹.
There are literally two sorts used;
- HFCS‑42: ~42% fructose, 58% glucose (utilized in baked items)
- HFCS‑55: ~55% fructose, 45% glucose (utilized in soda)
As you may see, it’s not “excessive” in fructose in comparison with sucrose – the kind utilized in baking truly has much less fructose than cane sugar.
The first distinction is that HFCS is absorbed barely sooner, because the glucose and fructose are already in remoted kinds. That is against sucrose the place the glucose and fructose are joined collectively.
Regardless, many research have discovered nearly similar acute responses to each sugars.¹
Historical past Of Cane Sugar & Excessive Fructose Corn Syrup
What You Want To Know: Sucrose (cane sugar) has all the time been within the American food plan and at present makes up round half, or barely extra, of all added sweeteners. (Actual date is difficult to search out)
The joy that surrounds the Mexican Coke would have you ever consider the US not makes use of cane sugar. They do.
Earlier than the Nineteen Sixties and Nineteen Seventies, sucrose was the USA’s main supply of sugar.¹ Nevertheless, after the invention of HFCS, its use took off.
However even on the peak of HFCS consumption (round 1999-2005), it made up round 50-60% of US sweetener consumption whereas sucrose made up about 40-50%. Annual consumption fee per particular person equated to: ²
- HFCS: 36-40 lbs/particular person/yr*
- Sucrose: 37.1 – 40 lbs lbs/particular person/yr*
*These numbers are based mostly on the U.S. Division of Agriculture. Different information could range.
After 2010, there was pushback on HFCS, and there was an apparent shift again in direction of sucrose.²-³ At the moment, the breakdown is roughly;
- Sucrose: 60-65% (40.2 lbs/particular person/yr)*
- HFCS: 35-40% (20.2lbs lbs/particular person/yr)*
Although the consumption of HFCS has been reducing for the previous 2 a long time, there was a gentle improve in each weight problems and diabetes (and power illness as an entire).
Regardless, sugary drinks are one of many largest contributors to fructose and added sugars in our food plan. Changing HFCS with sucrose isn’t going to do something to unravel that.
Excessive Fructose Corn Syrup Vs Cane Sugar: Results On Well being
As a result of HFCS is portrayed as being solely accountable for weight problems, it’s necessary to take a look at precise research. We will then see if utilizing cane sugar would produce higher outcomes.
This isn’t going to be a whole overview of all of the literature on these two sugars, nor are we advocating for both. We are going to simply record just a few opinions for instance this;
The Impact of Excessive-Fructose Corn Syrup vs. Sucrose On Anthropometric and Metabolic Parameters: A Systematic Assessment and Meta-analysis (2022)³
Outcomes confirmed comparable results on quite a few well being markers together with;
- Waist circumference, physique mass index, fats mass
- Whole ldl cholesterol, high-density lipoprotein, low-density lipoprotein, triglyceride
- Systolic blood stress and diastolic blood stress
They conclude, “Mixed information from three research indicated that HFCS consumption doesn’t considerably change the load when in comparison with the sucrose group.”
Excessive fructose corn syrup did present a better improve in CRP (C-reactive protein), which might point out better irritation.
Consuming Sucrose or HFCS-sweetened Drinks Will increase Hepatic Lipid and Decreases Insulin Sensitivity in Adults (2021)⁴
This examine in contrast sodas with sucrose or HFCS and their impact on numerous well being markers. It discovered unfavourable results in each, with no vital variations.
“Consumption of each sucrose and HFCS induced detrimental modifications in hepatic lipid, insulin sensitivity, and circulating lipids, lipoproteins, and uric acid in 2 weeks.”
In different phrases, cease consuming a lot soda as a result of none of it’s “wholesome”, particularly in massive portions.
Sucrose, Excessive-Fructose Corn Syrup, and Fructose, Their Metabolism and Potential Well being Results: What Do We Actually Know? (2013)¹
This examine made a number of necessary conclusions, together with;
1. No distinctive relationship between HFCS and weight problems. (They each will make you achieve weight)
2. No vital metabolic or endocrine response variations or variations in health-related results between HFCS and sucrose. (Their impact in your metabolism and hormones had been comparable…in a foul method).
3. Metabolism and well being results of each HFCS and sucrose are totally different from these noticed in research that evaluate pure fructose with pure glucose (utilizing research that use 100% fructose or 100% glucose are irrelevant)
Finally, they conclude saying;
“...we should be very cautious when attributing opposed well being penalties to the consumption of fructose, HFCS, or sucrose, notably at regular inhabitants consumption ranges.”
| “On the finish of the day, cane sugar and HFCS each comprise fructose. The metabolism is barely totally different, however that does not actually matter. Finally, both one can contribute to extra physique fats when consumed in extra” -Erik Bustillo, MS, RD, CISSN, CSC, CPT |
Eric is a registered dietician and trusted chief within the space of sports activities diet. He served as Vice President of the Worldwide Society of Sports activities Diet (ISSN) whereas at present performing as an envoy and fellow. You may test his Instagram web page right here https://www.instagram.com/erikbustillo/)
Is Mexico Coke More healthy by Utilizing Actual Cane Sugar?
Because of the obsession with calling it “Mexico Coke”, we expect it’s a good suggestion to easily take a look at Mexico’s well being and its relationship with Coke.
Satirically, earlier than this variation within the US, there was a widely known difficulty in Mexico with the rise in diabetes.⁵ It’s been estimated to have among the highest prognoses on this planet and is accountable for ⅓ of all their extra deaths between 35 and 74 years of age.⁶
Based on current analysis, ⁶
- “Mexico is the most important mushy drink market on this planet, with common consumption at 151 L per capita per yr.”
- “The nation additionally has disproportionately excessive charges of weight problems and sort 2 diabetes.”
As you may see, a significant component of the rise in diabetes is as a result of excessive consumption fee of varied sugary drinks. Now, in fact, soda isn’t the one issue – nevertheless it’s a big one.
151 liters of soda per particular person comes out to;
- 1.15 cans of Coke on daily basis, all yr
- 160 additional energy on daily basis
- 1,120 energy each week
- 58,240 additional energy yearly
- About 16.64lbs of additional fats yearly
Mexico Soda Tax
The connection between soda and well being grew to become so unhealthy that Mexico started putting a tax on soda in 2014.⁷
- This successfully decreased purchases and elevated the acquisition of water.
- The lower nonetheless hasn’t had a big affect on weight problems
- There’s proof that heavy and reasonable drinkers had been much less aware of mild drinkers. I.e., the individuals who have to cease consuming didn’t
- Some researchers have steered the taxes did assist, however lobbyists paid scientists for different outcomes (however this deserves far more time than this text).⁶
Regardless, this isn’t a criticism of Mexico, as weight problems is worldwide. It’s merely a bit naive to get enthusiastic about Mexican Coke from a well being perspective when Mexico has comparable, if not worse, well being points from sugary meals.
With that mentioned, it’s nearly universally agreed upon that it tastes higher. However after we take into account we’re already consuming an excessive amount of, is {that a} good factor?
The Major Downside Isn’t Sugar, It’s Over-Consumption And….
And this brings us to the first difficulty. When addressing sugar’s position in weight problems, the primary difficulty isn’t what kind of sugar or the place it comes from; it’s the quantity and mode of consumption.
Each cane sugar and HFCS have the same caloric content at 4 calories per gram. In the event you’re consuming both an excessive amount of, you’re nonetheless consuming an extra of energy, which finally results in weight problems and diabetes.
For perspective, one 12-oz can of Coke has about 140 energy, regardless of which sugar is in it. Drink one a day for a yr and also you’re almost 51,000 energy — about 14.5 kilos of fats.
The well being struggle isn’t over HFCS vs cane sugar in Coke. It’s sugar vs an excessive amount of sugar.
….Lack Of Bodily Exercise
It may be straightforward to level our fingers at a sure ingredient or a particular meals as the rationale for all our issues. And sure, there may be positively nuance in these discussions about components.
Nevertheless, one factor we all know for certain is that physical inactivity and sedentary lifestyles are on the root of our well being disaster as effectively. This matter is sort of all the time not noted of the dialogue and, in some instances, nearly downplayed.
Bodily exercise and power coaching have a (Hyperlink the brand new paper on well being advantages: myriad of advantages which are important for well being and weight problems). This doesn’t imply it’s going to offset a food plan composed of extra soda and processed meals, however it could actually positively assist with improved caloric burn, physique composition, and improved metabolism.
Conclusion
Specializing in swapping out a single ingredient ignores the bigger well being difficulty. That is extra obvious whenever you notice that on this scenario, the ingredient swap isn’t almost as vital as some could have you ever consider. Soda merely isn’t a wholesome beverage and doubtless shouldn’t be a big a part of your food plan. Sugar that comes from sugar cane or corn stalks, when consumed in excessive quantities and stripped from its pure supply, will trigger well being points.
References
- Rippe JM, Angelopoulos TJ. Sucrose, high-fructose corn syrup, and fructose, their metabolism and potential well being results: what do we actually know?. Adv Nutr. 2013;4(2):236-245. Printed 2013 Mar 1. doi:10.3945/an.112.002824 https://pmc.ncbi.nlm.nih.gov/articles/PMC3649104/
- U.S. Division of Agriculture, Financial Analysis Service. Sugar and Sweeteners Yearbook Tables. Up to date July 18, 2024. Accessed August 12, 2025. https://www.ers.usda.gov/data-products/sugar-and-sweeteners-yearbook-tables
- Li X, Luan Y, Li Y, et al. The impact of high-fructose corn syrup vs. sucrose on anthropometric and metabolic parameters: A scientific overview and meta-analysis. Entrance Nutr. 2022;9:1013310. Printed 2022 Sep 27. doi:10.3389/fnut.2022.1013310 https://pubmed.ncbi.nlm.nih.gov/36238453/
- Sigala DM, Hieronimus B, Medici V, et al. Consuming Sucrose- or HFCS-sweetened Drinks Will increase Hepatic Lipid and Decreases Insulin Sensitivity in Adults. J Clin Endocrinol Metab. 2021;106(11):3248-3264. doi:10.1210/clinem/dgab508 https://pubmed.ncbi.nlm.nih.gov/34265055/
- Gregg EW, Sattar N, Ali MK. Diabetes and cause-specific mortality in Mexico Metropolis. N Engl J Med. 2016;375(20):1961-1963. doi:10.1056/NEJMoa1605368 https://www.nejm.org/doi/full/10.1056/NEJMoa1605368
- Balcazar H, Perez Lizaur AB. Sugar-Sweetened Soda Consumption in Mexico: The Translation of Accumulating Proof for an Growing Diabetes Danger in Mexican Girls. J Nutr. 2019;149(5):705-707. doi:10.1093/jn/nxz007 https://pubmed.ncbi.nlm.nih.gov/31034026/
- Pedroza-Tobias A, Crosbie E, Mialon M, Carriedo A, Schmidt LA. Meals and beverage trade interference in science and coverage: efforts to dam soda tax implementation in Mexico and forestall worldwide diffusion. BMJ Glob Well being. 2021;6(8):e005662. doi:10.1136/bmjgh-2021-005662 https://pubmed.ncbi.nlm.nih.gov/34413076/
