Cane Sugar vs. Corn Syrup in Soda: What People with Diabetes Should Know 

If you live with diabetes, you already know that sugar-sweetened sodas can cause a fast spike in your blood sugar. But did you know not all sweeteners are the same? Many sodas in the U.S. use high-fructose corn syrup (HFCS), while many made in other countries use cane sugar. Even though both are added sugars, they can affect your body differently.

Let’s break it down.   

What Is Cane Sugar? 

Cane sugar is made from sugar cane. It’s a natural sugar that contains sucrose, which is made up of both glucose and fructose. Your body breaks it down quickly and sends glucose into your bloodstream, which raises your blood sugar. 

What Is Corn Syrup? 

High-fructose corn syrup (HFCS) is a sweetener made from corn. It has more fructose than regular cane sugar. Some studies suggest that fructose is processed in the liver, and when you eat too much, it may increase your risk for insulin resistance, fatty liver, and high blood sugar levels over time. 

Why This Matters for Diabetes 

Whether it’s cane sugar or corn syrup, both will raise your blood sugar. There’s no arguing that. But here is how the way your body handles them can differ: 

• HFCS may lead to faster fat storage and more insulin resistance. 

• Cane sugar is more “balanced” in its makeup but still raises blood sugar quickly. 

U.S. vs. International Sodas 

In the U.S., most soda brands use HFCS because it’s cheaper. In many other countries, sodas still use cane sugar. This difference has led some people to believe that sodas made abroad taste better and are “healthier” but for someone with diabetes, they both require caution. 

Benefits of Cane Sugar Over Corn Syrup 

While neither option is “good” for blood sugar, cane sugar may be slightly easier on the body for a few reasons: 

• It contains less fructose concentration may reduce risk of liver issues 

• It is often used in smaller amounts in some international or natural sodas 

• It may be processed more naturally by the body 

Still, moderation is key. Even cane sugar will raise blood sugar levels quickly. 

Tips for People with Diabetes 

Limit regular soda as much as possible. Even natural or imported kinds. 

• Try water, diet sodas, sparkling water, or unsweetened tea for better blood sugar control. 

• If you’re craving a soda, read the label to see what kind of sweetener it uses. 

• Be cautious of “natural” claims. Sugar is still sugar! 

• Try mixing soda with sparkling water to cut sugar in half. 

Better Sips, Better Choices 

Whether it’s cane sugar or corn syrup, regular soda can make managing diabetes harder. Knowing the difference between sweeteners is helpful, but cutting back on sugary drinks is still one of the best steps you can take for better blood sugar control. Your future self will thank you for it. 

Author: Noelia Rivera-Gonzalez, MS, RD, LDN, CDCES | CCS Health       

This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.