The paleo diet, also known as the paleolithic or caveman diet, is a nutritional plan based on the presumed ancient diet of wild plants and animals that various human species habitually consumed during the Paleolithic era. This was a period of about 2.5 million years and ended around 10,000 years ago with the development of agriculture and grain-based diets. People who follow the modern paleo diet aim to eat only the foods that were available to our early ancestors. This article will explore the question of whether syrup is allowed on the paleo diet.
What is the paleo diet?
The paleo diet seeks to emulate the eating patterns of hunter-gatherer societies that existed during the Paleolithic era. The core premise is that the human body is best suited to eat the diet our ancestors evolved to eat over thousands of years. Since the agricultural revolution 10,000 years ago radically changed human diets, proponents of paleo believe that many modern day health problems are the result of eating foods like grains, dairy, legumes, sugar, salt, potatoes, processed oils, and processed foods that our bodies are not adapted to consume.
The paleo diet focuses on eating meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils. Anything that would have been available to Paleolithic hunter-gatherers is on the menu. Processed foods, grains, legumes, dairy, refined sugars, and vegetable/seed oils are excluded. The paleo diet prioritizes getting nutrients, vitamins, minerals, antioxidants and healthy fats from whole, unprocessed plant and animal foods.
Paleo diet guidelines on sweeteners
The paleo diet aims to avoid modern refined sugars, since our ancestors did not consume anything like table sugar or high fructose corn syrup. However, paleo dieters can eat certain natural sweeteners in moderation. The sweeteners allowed on paleo include:
– Raw honey – This is the main paleo-approved sweetener, since hunter-gatherers would have gathered honey from wild bee hives.
– Pure maple syrup – Maple syrup comes straight from maple tree sap and requires minimal processing.
– Coconut sugar – Derived from coconut palm sap, it contains trace nutrients and has a low glycemic index.
– Stevia – Stevia comes from the leaves of the stevia plant and has no calories or glycemic impact.
– Monk fruit – Also called luo han guo, monk fruit is a zero-calorie sweetener extracted from an Asian melon.
– Yacon syrup – Made from yacon root, this sweet syrup contains prebiotic fibers that feed gut bacteria.
In general, paleo avoids any modern sugar substitutes like aspartame, saccharin, sucralose, and sugar alcohols. The diet also excludes common sweeteners like agave, corn syrup, cane sugar, brown rice syrup, maltodextrin, dextrose, sucrose, glucose, fructose. The key criteria is that the sweetener must be a whole food that could have been found in nature and eaten by our Paleolithic ancestors.
Are there paleo-friendly syrup options?
Yes, there are certain syrups that fit within paleo guidelines, primarily because they are minimally processed or derived from natural sources accessible to our predecessors. Here are some paleo diet approved syrups:
Maple syrup – 100% pure maple syrup is tapped from maple trees and boiled down to concentrate the sugars. Apart from filtering, no refining or processing is done. Maple syrup retains minerals like zinc and manganese and contains antioxidants. Since premodern peoples living in northeastern North America would have had access to maple syrup, it is considered paleo.
Coconut nectar syrup – Derived from coconut palm sap, this syrup has a caramel flavor and glycemic impact comparable to honey. It contains trace nutrients like amino acids, vitamin C, magnesium, potassium, and zinc. Coconut nectar is a paleo-friendly alternative to refined syrups.
Fruit syrups – Syrup can be made by slow boiling down fruit juices into a thick concentrate. Common fruit syrups include apple, pear, peach, berries, cherries, and pomegranates. As long as no sweeteners are added, these are acceptable on paleo.
Yacon syrup – This syrup comes from the yacon root vegetable grown in South America. It is rich in prebiotic fructooligosaccharides that support gut health. Yacon syrup has an intensely sweet taste and is suitable for paleo diets.
Palm sugar syrup – Derived from sap drawn from coconut, palmyra, and date palm trees, palm sugar retains many nutrients and has a low glycemic impact. It is considered a healthy paleo sweetener choice.
Molasses – During the process of refining sugarcane into table sugar, molasses is produced as a byproduct. Blackstrap molasses is the deepest, most nutritious form of this syrup. It contains vitamins, minerals and antioxidants, making it a decent paleo option in moderation.
Health impacts of paleo syrups
The permitted paleo sweeteners and syrups offer some potential health benefits when consumed in moderation:
– Provide trace vitamins, minerals, antioxidants – Paleo syrups like maple and molasses contain beneficial nutrients and plant compounds missing from refined sugar. This gives them some nutritional value.
– Lower glycemic response – Syrups like coconut nectar and yacon have lower scores on the glycemic index scale compared to refined sugar, meaning they do not spike blood sugar levels as dramatically. This helps manage energy levels and hunger.
– Less processed – Paleo sweeteners are derived from natural whole food sources like sap, fruit, roots or honey, with minimal processing involved. This makes them less artificial than refined white sugar.
– Prebiotic benefits – Yacon syrup and some coconut nectars contain prebiotic fibers that feed healthy gut bacteria and support digestive health.
– Contain antioxidants – Maple syrup contains polyphenol antioxidants that can help counter inflammation and oxidative stress in the body. Other paleo syrups also provide antioxidants.
– Provide amino acids – Coconut syrup contains amino acids like leucine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. These are beneficial for energy, muscle building and metabolism.
However, syrups approved on paleo should still be consumed in moderation, due to their high sugar and calorie density. But they can be healthier alternatives to sugar when just a small amount is needed to sweeten foods or beverages.
Is syrup paleo-friendly?
Syrup is not inherently paleo or non-paleo. The key is the ingredients and production method. Syrups made from refined sugar or with artificial ingredients would not be paleo approved. However, syrups made from fruit, sap, honey, and other paleo-acceptable foods can be included on a paleo diet in moderation.
Here is a helpful guide on which syrups are paleo-friendly and which are not:
Paleo-approved syrups:
– Maple syrup
– Coconut nectar
– Fruit syrups (no added sweeteners)
– Honey syrup
– Palm sugar syrup
– Yacon syrup
– Molasses
Non-paleo syrups to avoid:
– Corn syrup
– Rice malt syrup
– Caramel corn syrup
– Maple flavored corn syrup
– Pancake syrup
– Agave syrup
– Golden syrup
– Cane syrup
– Rice syrup
– Barley malt syrup
– Refined sugar-based syrups
– High fructose corn syrup
The key things to look for when evaluating a syrup are:
1. Made from paleo whole food sources like fruit and sap
2. Free of refined sugars, additives, preservatives, artificial ingredients
3. Low glycemic impact
4. Retains some micronutrients and antioxidants
5. Minimal processing involved
As long as these criteria are met, a syrup may be paleo diet approved in small amounts. But calorie and sugar content should always be considered.
What foods can you use paleo syrups for?
Here are some suggestions for ways to incorporate paleo-friendly syrups into your diet:
– Use maple syrup, coconut nectar or honey to sweeten paleo pancakes, waffles and muffins in place of refined sugar.
– Mix maple syrup or honey into Greek yogurt or chia puddings as a natural sweetener.
– Drizzle some maple syrup over roasted sweet potatoes.
– Add coconut syrup to smoothies.
– Sweeten your coffee or tea with stevia or monk fruit syrup.
– Use yacon syrup in vinaigrettes and dressings for a sweet taste.
– Include a bit of maple syrup, molasses or honey when making homemade paleo granola and nut bars.
– Stir maple syrup or honey into oatmeal.
– Make homemade fruit syrups and use to sweeten desserts and baked goods.
– Use monk fruit syrup to sweeten coconut milk ice cream.
– Add some maple syrup or molasses to BBQ sauces, marinades for meat, and stews.
– Maple syrup is great for drizzling over fruits like peaches, bananas, and apples.
– Molasses can add depth, color and mild sweetness in paleo baked beans, chili and braised meats.
In general, the rule of thumb is to use just enough syrup to lightly sweeten a dish. Going overboard with any paleo-approved sweetener is counter to the diet’s principles. Moderation is key.
Serving size guidance
When incorporating paleo syrups into your diet, suggested serving sizes are:
– Maple syrup – 1-3 tsp
– Coconut nectar – 1-2 tsp
– Honey – 1-2 tsp
– Fruit syrups – 1-2 tsp
– Molasses – 1-2 tsp
– Yacon syrup – 1-2 tsp
Ideally, your total intake of all added sweeteners on paleo per day should fall within:
– Women: 5-15 grams or 1-3 tsp
– Men: 5-30 grams or 1-2 Tbsp
Consuming very small amounts of paleo sweeteners and syrups can provide flavor and sweetness without derailing your nutrition goals. But going overboard with any sugar source, even natural ones, is inconsistent with paleo principles. Moderation and balance is key.
Potential downsides of paleo syrups
While paleo syrups are healthier than refined sugar, there are some potential cons to be aware of:
– Still high in sugar and calories – All these syrups are concentrated sources of sugar and calories. Consuming too much can hinder weight loss.
– May impact blood sugar – Syrups can still raise blood glucose and insulin levels, especially in large amounts. People with diabetes need to be careful.
– Can contribute to cavities – The sugars in syrups can still interact with oral bacteria to form cavity-causing acid. Dental health may suffer.
– Honey may cause botulism in infants – Honey carries a risk of infant botulism from Clostridium botulinum spores and should not be fed to babies under 1 year.
– Easy to overdo – The sweet taste of syrups means it is easy to pour too much, driving excess sugar and calorie intake. Caution is required.
– Still contain fructose – While not high fructose corn syrup, some paleo syrups provide fructose, which may promote liver fat, insulin resistance, and obesity in excess.
– Can trigger overeating – The sweet flavor can increase cravings for sugary foods and undermine appetite control. This works against paleo principles.
So while paleo syrups are healthier alternatives to refined sugar, they should still be used sparingly and mindfully within a well-balanced paleo diet. Moderation is key to harnessing their benefits without any adverse effects.
FAQs
Here are answers to some frequently asked questions about syrup on the paleo diet:
Is maple syrup allowed on paleo?
Yes, 100% pure grade A or grade B maple syrup is permitted within reason on the paleo diet, since pre-agricultural peoples living near maple forests would have had access to maple sap. Avoid pancake syrup, which is mostly corn syrup.
Is honey paleo-friendly?
Yes, raw honey is one of the most paleo-approved sweeteners. Hunter-gatherers could have gathered honey from wild hives. Make sure the honey has not been overly filtered or pasteurized, which removes beneficial compounds.
Can you use coconut sugar or nectar on paleo?
Yes, coconut palm sugar and coconut nectar are permitted on the paleo diet, since they are minimally processed from coconut palm sap. Coconut nectar syrup has a slightly lower glycemic impact than coconut sugar. Both provide trace vitamins, minerals and antioxidants.
What about agave nectar?
No, agave nectar or agave syrup is not paleo compliant. Although it comes from a natural source, agave syrup undergoes extensive processing and filtering to convert its carbohydrates into high amounts of fructose. Excess fructose consumption can be unhealthy.
Is molasses allowed on the paleo diet?
Yes, blackstrap molasses is considered paleo-friendly because it contains many vitamins and minerals and has less processing compared to refined white sugar. Enjoy it in moderation for its unique flavor and modest nutrition.
The Bottom Line
Certain syrups made from minimally processed whole food sources can be enjoyed in moderation on the paleo diet. Options like maple syrup, coconut nectar, raw honey, fruit syrups, and molasses provide trace nutrients and a touch of natural sweetness. Just be mindful of serving sizes and balance your syrup intake with plenty of low-glycemic veggies, proteins, fats, and fiber. Syrups with refined sugar, high fructose corn syrup and excessive processing have no place in a paleo lifestyle. Ultimately, the goal is to transition away from a dependence on concentrated sweeteners and satisfy cravings with whole foods instead.
