Antioxidants are one of maple syrup’s star attributes. Have a bowl of fruit with a teaspoon of maple syrup, instead of a bowl of ice cream. Unrefined (raw) maple syrup, is also a healthy alternative to white, refined sugar, and offers antioxidents and nutrients, while having a lower glycemic index than sugar. Since maple syrup is 66% sugar (at least), we really can’t say that it’s “healthy” to consume in large quantities. Healthy Ways to Use Maple Syrup. If you decide to add to your own stash, keep in mind that maple syrup doesn’t have an indefinite shelf life. Too much sugar in a person’s diet can be the source of a wide range of health problems and can also lead to complications in people with diabetes. It’s also been eaten for centuries as a traditional food, perhaps even longer, since the native Americans were producing maple syrup when the Europeans arrived in the Americas. Maple syrup is a natural sweetener made by boiling and concentrating the sap of the maple tree, which results in a golden brown liquid with a distinctively sweet, earthy, and piney flavor. It is also involved in various critical bodily functions like regeneration and cellular growth. Maple syrup is a popular natural sweetener that is claimed to be healthier and more nutritious than sugar. 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. It also has antioxidant properties that protect the body from free radicals. Canada produces over 70 percent of the world’s maple syrup, primarily in Quebec. Here are a few ideas to try out: Enjoy a little maple syrup in your coffee or tea. Maple syrup, like many fruits and vegetables, is packed with phytochemicals, which are chemicals found in plants. Unfortunately maple syrup comes in extremely low – rated at 4, just above high fructose corn syrup and cane sugar, which are 1. It is a real food from a plant, so it will naturally be high in phytochemicals that can have many beneficial health effects not even discovered yet. Alzheimer’s News Today: “Researchers Study Implications for Alzheimer’s Disease In Maple Syrup’s Promising Link to Brain Health.”, Cleveland Clinic: “Is Maple Syrup Better For You Than Sugar?”, Mayo Clinic: “Added sugars: Don’t get sabotaged by sweeteners.”, Molecular Nutrition & Food Research: “Quantitative deviating effects of maple syrup extract supplementation on the hepatic gene expression of mice fed a high-fat diet.”. What does research say about maple syrup and health? You could even freeze it, to get a healthy semifreddo that you’ll want to eat all night. However, it’s important to look at the … Though zinc is not beneficial to heart health, it is an antioxidant. Producing one liter of syrup can require up to 40 liters of sap, according to Maple From Canada. The reality is, maple syrup is just pure sugar! in bread; to flavor cream cheese frosting (whip yogurt cheese with a bit of maple syrup and vanilla or almond extract); to sweeten real whipped cream A study published in 2014, in the journal Plant Foods for Human Nutrition, found that among 35 samples from Southern Ontario, darker maple syrups contained higher antioxidant potential, in addition to phosphorous, calcium, and total mineral contents. This is like getting one drop more nutrition along with an … There are few things in nature as sweet as real maple syrup. That tablespoon also contains: The vitamin content of maple syrup is extremely low — almost nonexistent. Put your syrup on 3-ingredient pancakes made with eggs, bananas, and cinnamon. As a result, maple syrup may raise blood sugar slightly slower than regular sugar. Although maple syrup is my go-to sweetener as a dietitian, it should still be enjoyed only in moderation. Some also advertise potential maple syrup health benefits. It comes in at an impressive 12 grams of sugar in a single tablespoon. Maple syrup also delivers smaller amounts of calcium, iron, potassium, and zinc. Maple syrup is healthier for you because it has a glycemic index (GI) of 54, compared to 60 for cane sugar. Maple Syrup is Versatile. Pure maple syrup is a better choice than pancake syrup, but it certainly isn't a health food. Maple syrup is used as a premium natural sweeter, and is known for being good for human health. Maple syrup is a good sugar substitute, in moderation. While an uncommon disorder, manganese deficiency can have serious consequences, including abnormal skeletal development and reduced capacity to heal from wounds. However, there are quite a few minerals present in measurable quantities. Maple syrup is a popular alternative to table sugar, though it still contains a … (Here are the foods you shouldn’t eat past the expiration date.). Well, maple syrup defeats agave nectar and white sugar in the antioxidant department, but that’s not very difficult. This, in combination with the nutrients it has to offer, results in some distinct health benefits: In animal studies, scientists have looked into the effects maple syrup may have on cholesterol. Because it takes longer to make the syrup at this time, the lengthier boiling period required allows for more flavor—as well as color—to develop. Of course, being a sweet treat does mean that maple syrup is high in sugar. Another method involved evaporating the water using hot stones. (This is how sugar could be making you sick.). As a result, maple syrup may raise blood sugar slightly slower than regular sugar. Sugar, Sugar. Diabetes Yes, pure maple syrup is not only high in antioxidants, but every spoonful offers nutrients like riboflavin, zinc, magnesium, calcium and potassium. According to the USDA, maple syrup can be kept unopened in your pantry for about one year. Healthy Diet Plans >> Health Food >> Maple Syrup: Health Benefits Of Maple Syrup Maple syrup is a syrup made from the sap of the maple tree, especially trees like the sugar maple, black maple or the red maple. So the answer is um, yes, maple syrup gives you a couple more nutrients, but it’s loaded with calories and sugars. A diet high in fructose is detrimental to heart and liver health. Maple syrup is one of healthy natural sweetener that contains lower sugar and lower GI rather than other type of sugar or honey. Grade A Dark or Grade A Very dark maple syrup has 300% more antioxidants than the Golden Delicate grade. Maple syrup can be a healthy choice as a sweetener because of the nutritional benefits that come with the calories- vitamins, minerals, antioxidants and compounds that may help insulin sensitivity. For a simple sweet and savory sauce, whisk maple syrup with brown rice vinegar, fresh-squeezed orange juice, freshly grated ginger root, minced garlic, salt, and pepper. Here’s What You Need to Know, How to Make Chickpea Flour and Use It in Everyday Cooking, Do Not Sell My Personal Information – CA Residents. So, as with all sugars, go easy on your servings. The high manganese content of maple syrup makes it an easy way to prevent and treat manganese deficiency. That said, any sugar still raises blood sugar. There are more antioxidants in maple versus honey and brown sugar. Manganese Deficiency Keep your portion sizes in check—and enjoy! In 2015, producers across North America agreed to standards for maple syrup grades. Maple syrup appears to help in preventing the misfolding, tangling, and clumping of certain proteins found in brain cells. Brain Health. So, it’s safe to say that maple syrup is made up predominantly of carbs and sugar. I also love to add maple syrup to my coffee or plant-based lattes. Just how healthy is maple syrup for you? Another potential nutritional benefit to note: Maple syrup has a glycemic index of 54 in comparison to 65 for table sugar. But is maple syrup healthy? Store opened bottles of syrup in the refrigerator and use them for up to 12 months. Although it’s more nutritious than white sugar, it is still considered “added sugar,” as opposed to the naturally occurring kind found in fresh fruit. However, it does contain certain minerals and vitamins that your body needs including a decent amount of manganese and zinc. Maple syrup nutrients and vitamins Various nutrients are naturally found in pure maple syrup that includes thiamine, zinc, potassium, manganese, calcium, magnesium and Riboflavin. 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. The vitamin content of maple syrup is extremely low — almost nonexistent. The sap is then concentrated, which increases the sugar content from approximately 2% to around 66%. According to the University of New Hampshire Extension, dark and very dark grades have the most robust flavor. Better Maple syrup gives you carbohydrates in the form of sugars without associated fiber. Maple syrup is hardly a nutritional powerhouse and does not contain as many healthy nutrients as many other sweet food such as fruit. Within the U.S., Vermont produces the most, although other states make maple syrup, including New York, Maine, Wisconsin, Michigan, Pennsylvania, and New Hampshire. The American Heart Association recommends limiting added sugar consumption to no more than six teaspoons daily for women, or nine for men. They would leave the sap out in the cold to freeze and that would separate the water from the sugar, allowing them to concentrate the sweetener. Here’s some sweet news: Maple syrup may be one of the best healthy food trends of the year. However, there are quite a few minerals present in measurable quantities. But, maple syrup does have some health benefits. In the present study, we investigate whether maple syrup is suitable as a sweetener in the management of type 2 diabetes using Otsuka Long-Evans Tokushima Fatty (OLETF) rats, a model of type 2 diabetes mellitus. A 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. That said, any sugar still raises blood sugar. It shouldn’t come as a surprise that maple syrup is a high-calorie food. The health benefits of maple syrup include a healthy heart and a healthier immune system. Different maple syrups are graded differently based on their sucrose content and a compulsory percentage of maple syrup. The research into maple syrup’s effects on brain health is just emerging, but the findings hint at exciting benefits. When you drizzle maple syrup onto a dish at home, or when it’s added to products like granola or energy bars, it is considered “added sugar,” instead of the naturally occurring sugar inherently found in fresh fruit. It’s full of goodness! According to the USDA as of January 2019, Maple Syrup contains water, energy, protein, and fiber to name a few. Maple syrup includes essential nutrients, according to the USDA, such as: According to New Hope Network, the industry enjoyed record-setting production, and consumer packaged sales rose 30 to 40 percent in 2020, compared to 2019. A tablespoon (20 g) of pure maple syrup contains 12 grams of sugar, 52 calories and 13 grams of carbs. All rights reserved. A serving of 15g of maple syrup would be around 50% of your daily sugar intake. The history of maple syrup. Maple syrup is without a doubt one of the best and most traditional sweeteners that is easily available today. However, red and silver maple trees are also sources of sap. It contains trace amounts of calcium, iron, zinc, and manganese. For fast three-ingredient no-bake cookies, combine maple syrup with nut butter, and either almond flour or oat flour. According to Michigan State University (MSU) Extension, maple syrup was made by Native Americans long before Europeans settled in America. Other ways I use maple syrup: Grain-free granola (recipe can be found in the newly expanded Healthy Snacks to Go eBook along with over 45 real food snack recipes – click HERE to learn more.) Add to sauteed veggies—such as onion, broccoli, bell pepper, spinach, and black-eyed peas—and serve over brown rice; garnish with chopped nuts. These deformations are linked to the development of Alzheimer’s and other neurodegenerative diseases. The best types of maple trees to tap are sugar and black maple, which typically produce the sweetest sap, according to the MSU Extension. The four grades include golden, amber, dark, and very dark, according to the United States Department of Agriculture (USDA). The health benefits may be better than even eating vegetables! All four are produced the same way; the color comes from the temperature and microbial activity in the syrup. This make maple syrup is a sweet and perfect topping for all your dessert or dish and you don’t need to worry if it can increase your weight. The darker the maple syrup the more antioxidants, phenols, and minerals it contains. Maple syrup, on the other hand, is far from empty calories. Studies of maple syrup extracts don’t consider the impact of maple syrup on insulin and blood sugar. Pure maple syrup (the kind tapped from a tree) is an even better option, because it undergoes less processing than refined sugars. It is good to remember that maple syrup is high in sugar and should only be consumed in moderate amounts. However, maple syrup does have lots of minerals and antioxidants, including 60 mg of calcium (6 percent of the DV), 175 mg of potassium (5 percent of the DV), 1.8 mg of manganese (95 percent of the DV), and 1.08 mg of iron (6 percent of DV). According to New Hope Network, the industry enjoyed record-setting production, and consumer packaged sales rose 30 to 40 percent in 2020, compared to 2019. A quarter cup of maple syrup has about 200 calories, 0 grams of protein, 53 grams of carbs (17 percent of the DV), 0 grams of fat, 0 grams of fiber, and 53 grams of sugar, according to the USDA. Maple syrup is incredibly versatile, pairing well in a wide variety of sweet and savory dishes—from oatmeal and pancakes to salad dressing, BBQ beans, sweet potatoes, braised greens, cornbread, desserts, and even cocktails. Maple Syrup Nutrition. Animal studies have also linked the syrup to longer lifespans with Alzheimer’s. Every editorial product is independently selected, though we may be compensated or receive an affiliate commission if you buy something through our links. Maple syrup is one of my personal comfort foods. We are no longer supporting IE (Internet Explorer) as we strive to provide site experiences for browsers that support new web standards and security practices. Maple syrup also delivers smaller amounts of calcium, iron, potassium, and zinc. Not only was maple syrup found to lower cholesterol in mice, it was also found to potentially prevent inflammation of the liver. Between the two, maple syrup is healthier -- it has less overall sugar, and more importantly, less fructose. Research published in the Canadian Forest Service Publications found that the sweetener can pack dozens of unique antioxidants. Syrup producers take pride in the quality of their product and praise its natural tastiness. Premium maple syrups also make fantastic gifts. Reverse osmosis filters the sap, removing water, and then it’s boiled or steam heated, and filtered. Complications. Another potential nutritional benefit to note: Maple syrup has a glycemic index of 54 in comparison to 65 for table sugar. annick vanderschelden photography/Getty Images. Since fructose has a negative effect on heart health, maple syrup is healthier in this department. We are no longer supporting IE (Internet Explorer), Penn State College of Agricultural Sciences, Obsessed With Astrology? Honey, on the other hand, is made by bees. Several natural sweeteners are preferred instead of the chemically prepared sugar Many people prefer using honey instead of other natural products of the same type. One tablespoon of maple syrup contains approximately 33% of your daily value of manganese, which is essential for healthy bones. Here’s What Therapists Think About This Trend, What Exactly Are Net Carbs? We recommend our users to update the browser. This distinctly flavorful, beautiful, and nutritious sweetener has been a staple ingredient in many households for generations, and it has a very long history. It’s also worth noting that the GI … For a quarter cup of this sweet stuff, you’re getting lots of carbs, no protein, virtually no fat, and no fiber. In fact, maple syrup largely differs from the average refined sugar because of its high content of minerals like zinc and manganese. In cold climates, these trees store starch in their trunks and roots before winter; the starch is then converted to sugar that rises in the sap in late winter and early spring. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From. Maple syrup harvesters tap maple trees to collect their sap, which flows only briefly when temperatures are just right. Other minerals found in maple syrup include: Real maple syrup is a plant-based product, and like many plant-based foods it is rich in antioxidants, which reduce damage due to oxygen in the body. WebMD does not provide medical advice, diagnosis or treatment. That alone sets it apart from refined white sugar. That’s likely due to the demand for all-natural foods—like natural sweeteners—and a growing awareness of maple syrup’s benefits. Check out Maple Guild’s organic bourbon barrel-aged Vermont maple syrup ($14). One tablespoon also provides over 30 percent of the DV for manganese, a mineral that supports bone health, collagen production, and wound healing. While technology has influenced how maple syrup is produced, the overall process has remained largely unchanged. People with diabetes in particular may experience adverse effects from the sugar in maple syrup. Maple syrup is a sugar, with no fiber attached to it. © 2005 - 2019 WebMD LLC. Surprisingly, maple syrup packs a lot of health benefits. Is it even possible for something so sweet to be good for you? Here’s some sweet news: Maple syrup may be one of the best healthy food trends of the year. As a result, ingesting maple syrup can cause swings in blood sugar and insulin levels. Consider the following before consuming maple syrup: All sugar can promote tooth decay, especially when highly concentrated, because bacteria causing tooth decay can feed on sugar in the mouth and multiply. Prevention. To get it, workers drive a tap into the bark of a maple tree, usually a sugar or black maple, and collect the sap that flows out. Because maple syrup nutrition supplies inflammation-reducing polyphenol antioxidants, it can be considered part of a healthy diet that’s helpful in preventing certain diseases — such as neurodegenerative diseases, arthritis, inflammatory bowel disease or heart disease. The more sugar a person consumes, the more likely they are to develop dental cavities. The biggest health risks of maple syrup come from its high sugar content. While both contain significant sugar content, maple syrup contains less fructose. Maple syrup can be used in the traditional way – on pancakes and waffles – but it’s also great in coffee, in baked goods, drizzled in oatmeal, over yogurt or berries, and in marinades. Maple syrup is healthier than cane sugar and … Who would have thought this sweet stuff could be so healthy. Maple syrup is a syrup usually made from the xylem sap of sugar maple, red maple, or black maple trees, although it can also be made from other maple species. (Here are easy swaps to reduce your sugar intake.). It contains 67 of these phytochemical compounds, so it … Pure maple syrup is made from the boiled sap of sugar maple trees. 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