![]() However, just because something is less bad, that doesn’t make it good either! Yes, a maple syrup that is sourced organically and that has been minimally processed is certainly less unhealthy than a severely processed syrup that has “added” sweeteners, artificial sweeteners or chemicals. The truth: There is a common misunderstanding that food products with claims like “pure,” “organic,” or “all natural” are automatically healthier for you. The myth: An organic maple syrup that is “100% pure” is a healthy sweetener that I can use in abundance without any worries. And for a healthier sugar substitute, try using stevia sweetener. Low carb fruits like strawberries, blueberries, raspberries and cherries can add natural sweetness. If you swap out that syrup for a spoon full of unsweetened peanut butter, you end up with only 3 grams of carbohydrates, a lower GI of 14, and 4 grams of protein that will keep you feeling fuller much longer than a breakfast topped with sugary syrup. You can see that viscous sweeteners like syrup and honey are high in carbohydrates, low in protein, and have a higher glycemic index (GI). While maple syrup is a popular topping for breakfast foods, it is not the only choice available. Instead, people tend to smother their pancakes or waffles and can easily push their sugar intake up even more. When consuming sweet syrups like maple syrup, it is often difficult to stick to just one tablespoon. Maple syrup is around 40% fructose and we’ve covered the topic of fructose before and why it should be avoided. Sure a serving of maple syrup may provide you with 42 mg of potassium…but if you swap that syrup out for half an avocado you get almost 500 mg of the same mineral, but with none of the sugar! But not nearly enough to justify eating 13 grams of sugar per serving. The lack of fiber makes syrup a poor choice for people with diabetes because there is nothing to slow that sugar down when it enters your blood stream – plain and simple.Ĭompared to table sugar, maple syrup does contain trace amounts of some nutrients – potassium, magnesium, and calcium. It contains 13 grams of simple carbohydrates per tablespoon, which means that it will raise your blood sugar much more quickly than a complex carbohydrate (like vegetables) would. Though there are a number of antioxidants in maple syrup, they don’t offset its high dose of sugar.The reality is, maple syrup is just pure sugar!Ī one tablespoon serving of the sweet syrup has zero fiber, zero fats, and zero protein, all the things that help balance your blood sugar levels. If you need to lose weight or improve your metabolic health, you would be better off skipping sweeteners altogether instead of going for maple syrup. One study estimated that replacing all the refined sugar in the average diet with alternative sweeteners like maple syrup would increase your total antioxidant intake as much as eating a single serving of nuts or berries ( 9). However, the total antioxidant content is still low compared to the large amounts of sugar. One study found 24 different antioxidants in maple syrup ( 7).ĭarker syrups like Grade B supply more of these beneficial antioxidants than lighter ones ( 8). Studies indicate that maple syrup is a decent source of antioxidants. Oxidative damage, which is caused by free radicals, is believed to be among the mechanisms behind aging and many diseases.Īntioxidants can neutralize free radicals and reduce oxidative damage, potentially lowering your risk of some diseases. Maple syrup contains a small amount of minerals, such as manganese and zinc. This implies that maple syrup raises blood sugar slower than regular sugar. In comparison, table sugar has a glycemic index of around 65 ( 6). ![]() ![]() The glycemic index of maple syrup is around 54. In addition, the high sugar content may affect your blood sugar levels - though maple syrup may be a better option than regular sugar in that regard. If you eat a balanced diet, then your chance of lacking any of these nutrients is very low. The best way to get these minerals is to eat whole foods. Most people already eat copious amounts of sugar. The fact that maple syrup contains some minerals is a very poor reason to eat it, given its high sugar content. Maple syrup is about 2/3 sucrose, or table sugar - 1/3 cup (80 ml) supplies around 60 grams of sugar.Ĭonsumed in excess, sugar may be a leading cause of some of the world’s biggest health problems, including obesity, type 2 diabetes and heart disease ( 3, 4, 5). Though maple syrup provides a decent amount of some minerals, especially manganese and zinc, keep in mind that it also packs plenty of sugar. What sets maple syrup apart from refined sugar is its minerals and antioxidants.Īround 1/3 cup (80 ml) of pure maple syrup contains ( 2): Contains Some Vitamins and Minerals - But Is High in Sugar
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