That means eating too much of it will cause swings in your blood sugar and insulin. , These sugars are primarily from sucrose, which is a … Claudia is an expert at intuitive eating, nutrition science, and removing diets from your life. There is no measurable amount of vitamins or minerals, with the majority containing 0 grams. Leaf Group Ltd. Maple syrup can be as much as three times sweeter than sugar. Before you give up … The brown color develops during boiling, as the sugars caramelize and chemically change, leading to a deeper, duskier flavor. As a result, it lacks any real nutritional value. 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. Nutritional Facts: Pure Maple Syrup Vs. And while maple syrup may not be a winner in the vitamin category, it does contain a variety of essential and trace minerals. 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. When it comes to choosing the right sweetener, the question of maple syrup versus sugar is one that often comes up. Of those, 12 grams are from sugars. Fruits from the date palm tree. Pancake syrup, on the other hand, is made with corn syrup and artificial maple … Just one ingredient. The information we’ve included in the sweetener comparison is the Glycemic Index (GI) , the Carbohydrates per Serving and Glycemic Load of the item. The Short Answer from a wellness dietitian. With that in mind, deciding between maple syrup versus sugar, the clear choice is maple syrup. 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. 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. Minerals & Antioxidants Real Maple Syrup is full of antioxidants that are anti-inflammat… Studies of maple syrup extracts don’t consider the impact of maple syrup on insulin and blood 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? You have successfully subscribed to our newsletter. For example, one can of cola contain as much as 10 1/4 teaspoons. 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. Before you reach for something sweet, you may want to weigh the pros and cons of maple syrup versus sugar. The glycemic index or GI of maple syrup is around 54 compared with regular table sugar which has a value of 65. 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. 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. When it comes to choosing the right sweetener, the question of maple syrup versus sugar is one that often comes up. Should You Cancel Your Holiday Gatherings This Year Because of COVID? Which means, there are no vitamins or minerals left in the final product. Maple syrup includes essential nutrients, according to the USDA, such as: Calcium. It’s not a one-to-one substitution, use a quarter less syrup than sugar. A quarter cup of maple syrup actually exceeds the recommended daily amount. One of the products made from maple syrup was maple sugar. Sucrose is broken down to equal amounts of glucose and fructose in the body. I pair it with a whole grain (in baking, in buckwheat pancakes) for fiber to prevent blood sugar and insulin swings. CORONAVIRUS: UPDATED VISITOR RESTRICTIONS, INCREASED SAFETY MEASURES + COVID-19 TESTING. Other aspects of these sweeteners’ flavor profiles are different as well. Use of this web site constitutes acceptance of the LIVESTRONG.COM . Healthier Alternative to Artificial Sweeteners. Policy. Maple syrup has the same calcium concentration as milk. These trees are indigenous to Canada and northern regions of the United States. 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. Copyright © diagnosis or treatment. Like maple syrup, maple sugar can have a complex flavor with notes of vanilla, cinnamon, and even hazelnut. And finally, the essential and trace minerals, while not significant, are still higher in maple syrup than they are in white sugar. Also, because maple syrup tends to be sweeter, theoretically you can use less of it. Maple syrup is a popular sweetener that’s commonly eaten with breakfast foods like pancakes and waffles. 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. To make maple syrup, artisans tap maple trees that can grow more than five stories tall, extract sap, and then boil it down. 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. 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. For women, they recommend a maximum of 100 calories or 6 teaspoons of sugar per day. Therefore, if you consume too much, you can still experience swings in your blood sugar and insulin. 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. That’s it. We do not endorse non-Cleveland Clinic products or services. Maple syrup is a sugar, with no fiber attached to it. advertisements are served by third party advertising companies. She holds a Bachelor’s of Science Degree in Exercise Science and a Master's Degree in Counseling. Maple sugar has caramel notes along with the woodsy maple flavor that you might expect from a maple syrup product. A: Some studies suggest that maple syrup’s antioxidant plant nutrients (phenols) offer health benefits. You can also find evaporated maple syrup, which comes in golden-brown granules and has a texture similar to muscovado sugar. Terms of Use Read more: The Effect of Refined Sugar on the Body. Sara Lindberg, B.S., M.Ed., is a freelance writer focusing on health and fitness. Maple syrup has a rich and distinctive flavor that some liken to a blend of caramel, vanilla, and nuts. Pure maple syrup is simply maple tree sap that’s been boiled down to a thicker consistency. Weighing the pros and cons of maple syrup versus sugar requires accurate nutritional information. If you typically use artificial sweeteners or refined … 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. used as a substitute for professional medical advice, One serving of real maple syrup contains 200 calories and 53 grams of sugar. The material appearing on LIVESTRONG.COM is for educational use only. Dates can be eaten fresh, but unless you live in … This could lead to hunger, potential weight gain and other adverse health effects. Numerous studies prove that these foods lower your risk of chronic disease. Has a glycemic index of 54 … Store-bought Ice Cream – when I buy! It will cause swings in your Favorite Drink foods by How quickly it causes your blood sugar it. Raises blood sugar and insulin maple and the black maple golden-brown granules and has a glycemic index or GI maple. 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