Maple syrup has a rich and distinctive flavor that some liken to a blend of caramel, vanilla, and nuts. If your goal is to improve your health, eating green leafy vegetables, whole grains, olive oil and other Mediterranean diet staples will give you lots more bang for your buck. Therefore, if you consume too much, you can still experience swings in your blood sugar and insulin. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse . When nearly all of the water has been boiled away, … Maple syrup and maple sugar contain many more trace minerals than cane sugar. Cut Refined Sugar: Here's How to Get Started, Centers for Disease Control and Prevention, U.S. Department of Agriculture, FoodData Central: "Maple Syrup, 100% Maple", U.S. Department of Agriculture, FoodData Central: "Sugar, White, Granulated or Lump", Cleveland Clinic: "Is Maple Syrup Better for You Than Sugar? Health Benefits. Cleveland Clinic © 1995-2020. Like maple syrup, maple sugar can have a complex flavor with notes of vanilla, cinnamon, and even hazelnut. While some studies suggest that the antioxidants in maple syrup make it healthier than regular sugar, it's still sugar with no fiber attached, according to the Cleveland Clinic. You have successfully subscribed to our newsletter. Maple syrup has the same calcium concentration as milk. I pair it with a whole grain (in baking, in buckwheat pancakes) for fiber to prevent blood sugar and insulin swings. ", U.S. Department of Health and Human Services: "How Much Sugar and Calories are in Your Favorite Drink? If you do, then knowing the nutrition information about maple syrup versus sugar is important. If youre looking at the glycemic index, maple syrup is also lower than honey with maple syrup having an index of 54 and honey having an index of 58. The information we’ve included in the sweetener comparison is the Glycemic Index (GI) , the Carbohydrates per Serving and Glycemic Load of the item. A quarter cup of Aunt Jemima, for example, contains 210 calories and has 32 grams of sugar. Read more: Cut Refined Sugar: Here's How to Get Started. Her work is published in LIVESTRONG, Men's Health, Runner's World, Bicycling Magazine, SheKnows, Healthline, Active.com, HealthyWay, Yahoo Health, Bodybuilding.com, and many more. White or refined sugar, on the other hand, requires a large amount of processing from either sugar cane or sugar beets, according to the Sugar Association. There is no measurable amount of vitamins or minerals, with the majority containing 0 grams. Which means, there are no vitamins or minerals left in the final product. We do not endorse non-Cleveland Clinic products or services. (Simply order whatever you would like–maple cream, maple sugar, or all-natural syrup–of $50 or more, then add in the maple cotton candy and the coupon code, and the cotton candy will be free.) While 6 to 9 teaspoons of sugar may not seem like much, it can add up quickly. That means eating too much of it will cause swings in your blood sugar and insulin. Advertising on our site helps support our mission. It’s produced by draining the sap of specific breeds of trees like the sugar maple and the black maple. A quarter cup of maple syrup actually exceeds the recommended daily amount. Policy. While they both contribute to your overall calories and sugar totals for the day, there are some significant differences in how they are processed that you should consider. Maple sugar has caramel notes along with the woodsy maple flavor that you might expect from a maple syrup product. Fitness, health and wellness tips sent to you weekly, Cleveland Clinic is a non-profit academic medical center. ", The Centers for Disease Control and Prevention: "Learn How the NEW Nutrition Facts Label Can Help You Improve Your Health", The Sugar Association: "Refining and Processing", U.S. Food and Drug Administration: "Changes to the Nutritional Facts Label", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Pure Canadian maple syrup can be used as an alternative to sugar in a variety of dishes, such as desserts and baked goods (pies and cakes, just to name a few).The natural sweetener also adds depth and complexity to a wide range of entrees, and can be used as an ingredient in glazes, rubs or barbecue sauces for poultry, meat, seafood or vegetables. Nutrition-wise (and specifically, nutritional label -wise), you might be surprised to learn that maple syrup is objectively “sweeter,” at least in terms of grams of sugar. What are they? Plus, the maple syrup sugar content is less than white sugar, which helps keep your daily sugar totals down. It only identified the general label of sugar, which included all forms of sugar. Trace minerals offer important health benefits. Sap from the sugar maple will usually contain more sugar than sap from a red maple tree so sugar maple trees are more coveted from an economic standpoint for producing maple syrup. Maple syrup differs from sugar most noticeably in their sweetness. As a result, it lacks any real nutritional value. Both these sweet, sticky syrups hold their own and are used in various recipes. The biggest difference between pure maple syrup and pancake syrup is the list of ingredients. And while maple syrup may not be a winner in the vitamin category, it does contain a variety of essential and trace minerals. A: Some studies suggest that maple syrup’s antioxidant plant nutrients (phenols) offer health benefits. Also, because maple syrup tends to be sweeter, theoretically you can use less of it. Sucrose is broken down to equal amounts of glucose and fructose in the body. But maple syrup is enjoyed all over the world. Terms of Use A tablespoon of pure maple syrup contains about 14 grams of carbohydrates. Real Maple Syrup has a glycemic index of 54. 2020 The amount of protein is minimal with only 0.008 grams, and the fat content is 0.012 grams. It Could Be ‘Brittle Diabetes’. advertisements are served by third party advertising companies. Maple sugar is made when the sap from the sugar maple trees is boiled and boiled for a longer period of time than it takes to make regular maple syrup. The one you’ve all been waiting for! Get maple syrup here if you don't have a good local source. Policy. One is sourced from trees, the other comes from bees. But, maple syrup does have some health benefits. While both contain significant sugar content, maple syrup contains less fructose. Maple sugar can be substituted 1:1 for refined sugar. When it comes to choosing the right sweetener, the question of maple syrup versus sugar is one that often comes up. The maple syrup calories are less than white sugar, which makes it a better choice when counting calories. and It also contains antioxidants and minerals like zinc and potassium, and has a lower glycemic index than refined sugars, meaning it won’t lead to spikes of blood sugar that can give you the jitters. When it comes to choosing the right sweetener, the question of maple syrup versus sugar is one that often comes up. If you consider the refining process of maple syrup, which involves tapping maple trees for sap and then boiling the sap into syrup, maple syrup is the better choice since it is relatively unprocessed. Maple syrup is defined as having a "medium" index. Other aspects of these sweeteners’ flavor profiles are different as well. Maple syrup is a sugar, with no fiber attached to it. It’s not a one-to-one substitution, use a quarter less syrup than sugar. That said, of all the sugars available, I like maple syrup because of the nutrients mentioned above. The material appearing on LIVESTRONG.COM is for educational use only. Maple syrup can be used in the place of sugar for just about any recipe, for it is just a matter of learning the substitution ratio. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. That said, the maple syrup sugar content is still less than white sugar, which makes it a better choice when counting your total sugar consumption for the day. It should not be Brown sugar, made from sugar cane, has the caramel notes, but not the maple notes. Based on the nutritional information and how each item is processed, going with maple syrup seems to be the healthier option, for a variety of reasons. We do not endorse non-Cleveland Clinic products or services. Since fructose has a negative effect on heart health, maple syrup is healthier in this department. The glycemic index or GI of maple syrup is around 54 compared with regular table sugar which has a value of 65. Use of this web site constitutes acceptance of the LIVESTRONG.COM Discover the truth about questions that pique your curiosity in our series, “The Short Answer.” Wellness dietitian Kristin Kirkpatrick, RD, LD, fields this question. any of the products or services that are advertised on the web site. Studies of maple syrup extracts don’t consider the impact of maple syrup on insulin and blood sugar. Men, because they are generally taller and weigh more, should not exceed 150 calories or 9 teaspoons per day. , Read more: The Effect of Refined Sugar on the Body. Of those, 12 grams are from sugars. Just one ingredient. To make maple syrup, artisans tap maple trees that can grow more than five stories tall, extract sap, and then boil it down. Claudia is an expert at intuitive eating, nutrition science, and removing diets from your life. Maple syrup is about 2/3 sucrose, or table sugar — 1/3 cup (80 ml) supplies around 60 grams of sugar. Honey. She holds a Bachelor’s of Science Degree in Exercise Science and a Master's Degree in Counseling. Whether you like to drizzle maple syrup on your pancakes or add a little sugar to your coffee, keeping an eye on the amount of sugar you consume in a day is important. Before you give up … Before you reach for something sweet, you may want to weigh the pros and cons of maple syrup versus sugar. Healthier Alternative to Artificial Sweeteners. Weighing the pros and cons of maple syrup versus sugar requires accurate nutritional information. Copyright © For women, they recommend a maximum of 100 calories or 6 teaspoons of sugar per day. All Rights Reserved. Maple syrup can be as much as three times sweeter than sugar. The Short Answer from a wellness dietitian. These sugars are primarily from sucrose, which is a … Until recently, product nutrition labels did not have to show the percentage of calories from added sugars, according to the Centers for Disease Control and Prevention. Store-bought Ice Cream – When I do buy ice cream from the store, it is usually vanilla. With that in mind, deciding between maple syrup versus sugar, the clear choice is maple syrup. But moderation is key, as it is with any sugar, and I can’t yet recommend maple syrup to my patients as a “healthy choice.”, —Wellness dietitian Kristin Kirkpatrick, MS, RD, LD, Cleveland Clinic is a non-profit academic medical center. That’s it. Numerous studies prove that these foods lower your risk of chronic disease. The 5 Best (and Worst) Sweeteners You Can Eat, One Simple Salad Dressing May Benefit You in More Than One Way, Struggling With Your Weight? Bonus, spend over $50 and get FREE MAPLE COTTON CANDY (oh my goodness, this stuff is the candy of heaven, y’all) with the code SOULYRESTED. Maple syrup includes essential nutrients, according to the USDA, such as: Calcium. You can also find evaporated maple syrup, which comes in golden-brown granules and has a texture similar to muscovado sugar. used as a substitute for professional medical advice, Copyright Policy Leaf Group Ltd. Nutritional Facts: Pure Maple Syrup Vs. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the CORONAVIRUS: UPDATED VISITOR RESTRICTIONS, INCREASED SAFETY MEASURES + COVID-19 TESTING. However, the U.S. Food and Drug Administration issued new regulations requiring all packaged food and beverage containers produced by manufacturers to carry the new label. Maple syrup is about 60 percent as sweet as sugar. If you typically use artificial sweeteners or refined … Maple syrup has higher levels of trace minerals than cane sugar because cane sugar is much more highly processed than maple syrup. Maple syrup and honey are some popular alternatives to sugar, but certainly not limited to that. Studies of maple syrup extracts don’t consider the impact of maple syrup on insulin and blood sugar. This means that of the two, maple syrup raises blood sugar levels less than table sugar. The brown color develops during boiling, as the sugars caramelize and chemically change, leading to a deeper, duskier flavor. That’s actually more than many fake maple syrups contain. Privacy Policy Brown Sugar has a glycemic index of 64 and is defined as having a "medium" index. How to Beat Food Addiction, Why a Sweet Tooth Spells Trouble for Your Heart, Avoid the Hidden Dangers of High Fructose Corn Syrup, Trouble Controlling Your Blood Sugar? This could lead to hunger, potential weight gain and other adverse health effects. Sugars naturally rank higher on the glycemic index, however, maple syrup is clearly the better option as it has a lower glycemic index than cane sugar. This could lead to hunger, potential weight gain and other adverse health effects. Below is the labeled amount of sugar for 60 milliliters of each type of syrup: Butternut Mountain Farm, Grade A Maple Syrup, Amber Color – 53 grams. Pure maple syrup (the kind tapped from a tree) is an even better option, because it undergoes less processing than refined sugars. Glycemic Index The glycemic index defines foods by how quickly it causes your blood sugar to rise. And if 1 teaspoon of sugar has 16 calories, that means a daily soda habit will net you about 160 calories. Do you like your food and beverages to have a sweet flavor? diagnosis or treatment. Date syrup is not just sugar — it’s actually a food made from a fruit. Maple syrup also contains several essential and trace minerals in various amounts including, 20.4 milligrams of calcium, 4.2 milligrams of magnesium, 42.4 milligrams of potassium and 2.4 milligrams of sodium. Do Face Mask Brackets Work — And Are They Safe. For example, for every 1 Cup of White Sugar use 3/4 Cup Maple Syrup. Consumed in excess, sugar may be a leading cause … Maple syrup is an excellent source of manganese and a good source of zinc. These trees are indigenous to Canada and northern regions of the United States. According to the USDA, 1 tablespoon of white sugar has approximately 48.9 calories, 12.6 grams of carbohydrate, with 12.57 grams coming from sugar and 0 grams of both fat and protein. Minerals & Antioxidants Real Maple Syrup is full of antioxidants that are anti-inflammat… Vanilla is so … Added sugar is any type of sugar that you (or a manufacturer) adds to food -- whether that is coconut sugar, cane sugar, maple syrup, honey or agave nectar. I like raw honey in my homemade bread , in a homemade hot fudge or chocolate fudge , in elderberry syrup of course, and to substitute part of the sugar in cookie recipes, but if I substitute it for all the sugar, the honey taste takes over. In maple syrup, all 13 grams of carbohydrate are from sugar, while imitation maple syrup provides only 4 grams of sugar. Dates can be eaten fresh, but unless you live in … Date syrup is low on … According to the USDA, 1 tablespoon of pure maple syrup has approximately 52 calories and 13.4 grams of carbohydrate, with 12.1 grams coming from sugar. Honey, like agave, is high in fructose. Dates. We’ve also put them into charts, so that they’re easier to compare. How does maple syrup differ from sugar? But more research is needed before we call it the next super food. One of the products made from maple syrup was maple sugar. Should You Cancel Your Holiday Gatherings This Year Because of COVID? Fortunately, the American Heart Association has set an upper limit as a guide to help you monitor your sugar intake. One serving of real maple syrup contains 200 calories and 53 grams of sugar. The American Heart Association recommends women consume no … Pancake syrup, on the other hand, is made with corn syrup and artificial maple … … Maple syrup is a sugar, with no fiber attached to it. Step 2: Reduce Overall Liquid Because maple syrup is liquid, use less other liquid in the recipe. The more sugar that is naturally occurring in the sap the less boiling you have to do … Advertising on our site helps support our mission. For example, one can of cola contain as much as 10 1/4 teaspoons. To replace white sugar with maple syrup in general cooking, it is ideal to use ¾ cup of maple syrup for every one cup of sugar. That means eating too much of it will cause swings in your blood sugar and insulin. And finally, the essential and trace minerals, while not significant, are still higher in maple syrup than they are in white sugar. Sara Lindberg, B.S., M.Ed., is a freelance writer focusing on health and fitness. Maple syrup is a popular sweetener that’s commonly eaten with breakfast foods like pancakes and waffles. Claudia has a PhD in Physical Activity, Nutrition and Wellness and is a Registered Dietitian. Fruits from the date palm tree. Pure maple syrup is simply maple tree sap that’s been boiled down to a thicker consistency. Calcium is essential for bone health. Since maple syrup is 66% sugar (at least), we really can’t say that it’s “healthy” to consume in large quantities. The glycemic index defines foods by how quickly it causes your blood sugar to rise. Here we’ve compiled a list of 23 sweeteners (artificial, natural, sugar alcohols) and gathered nutritional data on them. Date Syrup. Add up quickly help you monitor your sugar intake other aspects of these sweeteners ’ flavor profiles are as... We do not endorse non-Cleveland Clinic products or services that are advertised on the web site some... 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