“把配料表中的白砂糖还给我们”冲上热搜！白砂糖比果葡糖浆更健康吗？

Consumers in China have raised concerns after noticing that high-fructose corn syrup (HFCS) is increasingly replacing white sugar on the ingredient labels for beverages and condiments, a topic that trended on social media under the slogan "Give us back the white sugar on ingredient labels".

The debate has centered on whether HFCS is less healthy than white sugar. Nutritionists say the two are metabolically similar in terms of the sugars that are ultimately absorbed by the body, as both are broken down or already consist of glucose and fructose. The key difference lies in how those components are delivered.

Regardless of whether a product contains white sugar or HFCS, excessive sugar intake over time can raise the risk of obesity, fatty liver disease, Type 2 diabetes and tooth decay. Limiting added sugar, cutting back on sugary drinks and choosing water instead are key to a healthier diet.

Added sugar intake should not exceed 50 grams a day, with 25 grams or less being preferable. This refers to sugars added during food processing or cooking, such as sucrose, fructose and HFCS, and does not include sugars naturally present in foods.

To reduce sugar intake, consumers are advised to limit high-sugar foods such as candies, cakes and cookies, use less sugar when cooking, and cut back on sugary drinks such as milk tea and soft drinks. Plain water and unsweetened tea are preferable for daily hydration. Consumers should also check ingredient labels for added sugars such as sucrose, fructose, honey and corn syrup, while gradually reducing their intake rather than cutting out sweet foods altogether.

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