Coca-Cola is releasing a version of its classic soda made with cane sugar instead of high fructose corn syrup. Some people think this switch means a health upgrade, but is it? The new formula may sound more natural, but that doesn’t always mean better for your body.

Dietitians such as Angel Planells, RDN, say the health difference between these two sweeteners is smaller than most people think. In this article, we’ll break down how cane sugar and high fructose corn syrup are made, how they affect your body, and whether one is better than the other. We’ll also share expert advice on choosing sweeteners at home, including the best ways to cut back without losing flavor.

How cane sugar compares to high fructose corn syrup

Cane sugar and high fructose corn syrup are both added sugars that give soda its sweet flavor. Chemically, they’re very similar. Cane sugar—also called sucrose—is made from sugar cane and contains equal parts glucose and fructose. High fructose corn syrup is processed from corn starch and usually contains 55% fructose and 45% glucose. That slight difference in fructose content is often where the concern starts.

Some studies link excess fructose—especially in large amounts over time—with a higher risk of fatty liver, high triglycerides, and insulin resistance. This has led some experts and consumers to view high fructose corn syrup as worse for health. But when it comes to everyday use, especially in moderate amounts, dietitians say the difference is minimal.

Both sweeteners raise blood sugar, add calories, and can lead to weight gain, dental issues, and a higher risk of heart disease if consumed regularly. A 12-ounce can of Coke contains 39 grams of sugar, which is more than the American Heart Association’s recommended daily limit. That holds whether it’s sweetened with cane sugar or corn syrup.

Registered dietitian Marie-Pierre St-Onge, Ph.D., says the switch from high fructose corn syrup to cane sugar is unlikely to have any real impact on public health. “It’s just changing a sugar for a sugar”, she says. The FDA also confirms there’s no safety difference between the two when used in similar amounts.

Taste, however, might be a different story. Many fans of Mexican Coke, which uses cane sugar and comes in glass bottles, say it tastes better. Some describe it as cleaner or more refreshing. But in blind taste tests, most people struggle to tell them apart. So while your tongue might notice a difference, your body probably won’t.

Better sweetener choices for home use

If you’re trying to cut back on added sugar, what you use at home matters more than what’s in the occasional soda. Here are some better options, according to dietitians:

Fresh fruit: Add mashed bananas, applesauce, or dates to baked goods for sweetness with fiber, vitamins, and antioxidants.
100% fruit juice: A splash of orange or apple juice can sweeten sauces, marinades, and even iced tea without added sugar.
Maple syrup or honey: Still added sugars, but in small amounts, they can be more flavorful—so you may end up using less.
Spices like cinnamon or vanilla: These don’t add sugar but enhance the perception of sweetness in food and drinks.
Monk fruit or stevia: Plant-based, calorie-free sweeteners that don’t spike blood sugar levels.

Using these alternatives can help reduce your intake of added sugars without sacrificing taste. Remember that moderation is key and that even natural sweeteners can add up if you’re not paying attention to portions.