Lakanto maple syrup is a popular sugar-free maple syrup that contains zero net carbs and will not spike blood sugar levels. Made with the natural sweetener erythritol and water, Lakanto has virtually no effect on blood glucose or insulin levels. People with diabetes can enjoy Lakanto maple syrup without worrying about it raising their blood sugar.
What is Lakanto Maple Syrup?
Lakanto maple syrup is a sugar-free, zero-calorie maple syrup alternative made by the brand Lakanto. It contains two main ingredients:
– Erythritol: A natural sugar alcohol that provides sweetness but has minimal calories and carbohydrates. It does not raise blood sugar.
– Water: Adds liquid volume and maple flavor.
The erythritol gives Lakanto maple syrup its sweet maple taste, while adding only 0.2 net carbs per serving. It contains no sugar, no artificial ingredients, and is non-GMO.
Lakanto maple syrup can be used just like regular maple syrup as a topping for pancakes, waffles, French toast, oatmeal, yogurt, and more. It comes in convenient squeezable bottles for easy pouring.
Does Erythritol in Lakanto Spike Blood Sugar?
Erythritol, the main sweetening ingredient in Lakanto, has been shown in studies to have no significant effect on blood glucose or insulin levels.
This is because erythritol is a sugar alcohol that is resistant to digestion. It passes through the small intestine mostly unchanged until being absorbed in the large intestine. The body cannot break down the bonds of erythritol to release glucose.
Therefore, erythritol essentially provides zero net carbs and calories. Even in large doses, erythritol does not impact blood sugar or ketosis for people following low-carb or keto diets.
Lakanto Maple Syrup Nutrition Facts
Here are the nutrition facts for a 1⁄4 cup serving (85g) of Lakanto maple syrup:
|Includes 0g Added Sugars
As you can see, Lakanto maple syrup is virtually free of carbohydrates, sugar, and calories. This is what allows it to have zero impact on blood glucose levels.
Studies on Erythritol and Blood Sugar
Multiple clinical studies have looked specifically at the effects of erythritol on blood sugar and insulin levels. The evidence consistently shows erythritol does not raise blood glucose or insulin when consumed:
– A 2009 study in Diabetes Care had participants consume increasing doses of erythritol. There were no increases in blood glucose or insulin levels at any dose.
– A 2013 study in Regulatory Toxicology and Pharmacology looked at prediabetic subjects. Consuming erythritol did not increase glucose or insulin levels compared to sucrose sugar.
– A 2014 study in the British Journal of Nutrition found no change in serum glucose or insulin when participants consumed 50 grams daily of erythritol for 2 weeks.
– A 2016 meta-analysis in the European Journal of Clinical Nutrition examined data from multiple clinical trials. Researchers concluded erythritol does not alter glucose metabolism or insulin levels.
Based on the well-documented evidence, experts widely agree erythritol does not raise blood sugar or insulin. Lakanto maple syrup can be safely consumed by people with diabetes.
Benefits of Lakanto Maple Syrup for Diabetes
Using Lakanto maple syrup offers several benefits for people with diabetes:
– Provides maple flavor without spiking blood sugar levels
– Allows enjoying pancakes, waffles, oatmeal, and baked goods without guilt
– Contains zero net carbs, allowing it to fit into a low-carb meal plan
– Helps satisfy a “sweet tooth” and maple cravings in a healthy way
– Safe for keto and ketogenic diets requiring very low carb intake
– Maple taste can help reduce use of table sugar or high carb syrups
– Zero calorie and sugar-free, allowing diabetes management without extra calories
– May help reduce post-meal glucose spikes compared to regular maple syrup
Lakanto maple syrup gives people with diabetes an excellent way to add maple flavor to foods and beverages without worrying about elevated blood sugar.
Using Lakanto Maple Syrup
Lakanto maple syrup can replace regular maple syrup in any recipe or food item. The company recommends using an equal amount of Lakanto as you would pure maple syrup.
Here are some ways to enjoy Lakanto maple syrup:
– Pancakes or waffles: Top your favorite pancake recipe with sugar-free maple syrup
– Oatmeal: Sweeten oats without a blood sugar spike
– Yogurt parfait: Mix into Greek yogurt along with fresh fruit
– Baked goods: Use in muffins, cookies, bread, or other baked recipes
– Smoothies: Add maple flavor to smoothies and protein shakes
– Sweet potatoes: Drizzle over baked sweet potatoes instead of brown sugar
– Fresh fruit: Top strawberries, apples, or other fruits with maple
– Sweetener for coffee or tea: Add maple flavor without extra sugars
– Salad dressings: Whisk into a vinaigrette along with olive oil and vinegar
– Meat or vegetable glaze: Brush over chicken, salmon, roast vegetables, etc. before cooking
– Granola or cereal: Sprinkle over low-carb granola or cereals
The possibilities are endless for how to incorporate Lakanto maple syrup into a diabetes-friendly diet. Just remember to enjoy it in moderation.
Precautions with Lakanto Maple Syrup
Lakanto maple syrup has no direct side effects or precautions needed for people with diabetes. However, here are some things to keep in mind:
– Portion size: Stick to small servings like 1-2 tablespoons due to the high sweetness intensity. Avoid overconsuming.
– Dental health: Erythritol does not contribute to tooth decay like sugar, but can have negative effects if consumed excessively.
– Gastrointestinal issues: Some people may experience bloating or diarrhea if they eat too much erythritol at once. Start with small amounts.
– Allergies: Lakanto contains tree nuts. Those with nut allergies should avoid it.
– Medication interactions: Does not directly affect medications, but advise your doctor if making major dietary changes.
– Cost: Lakanto maple syrup is more expensive than regular maple syrup. Consider the cost factor when purchasing.
As with any sweetener, Lakanto maple syrup should be used in moderation as part of an overall healthy meal plan for diabetes management. But it can be included safely without spiking blood sugar levels.
Comparison to Other Sugar-Free Syrups
How does Lakanto maple syrup compare to other popular sugar-free pancake syrups? Here is a quick comparison:
As you can see, Lakanto has the advantage of providing true maple flavor with absolutely zero glycemic impact. Other artificial syrups have minor effects, while regular syrup has a significant spike.
Recipes with Lakanto Maple Syrup
Here are some delicious recipes using Lakanto maple syrup that are diabetes-friendly:
Sugar-Free Maple Baked Oatmeal
– 1⁄2 cup Lakanto maple syrup
– 1 cup milk of choice
– 3 cups rolled oats
– 1 tsp baking powder
– 1 tsp cinnamon
– 1⁄4 cup raisins or chopped fruit
1. Preheat oven to 350°F. Grease an 8×8 baking pan.
2. In a large bowl, combine oats, baking powder, cinnamon, raisins, and milk. Stir well.
3. Pour mixture into prepared pan and drizzle maple syrup on top.
4. Bake for 25-30 minutes until set.
5. Let cool 5 minutes before enjoying.
Protein Maple Waffles
– 1 scoop vanilla protein powder
– 1⁄4 cup Lakanto maple syrup, divided
– 1 egg
– 1⁄4 cup milk of choice
– 1⁄4 cup Greek yogurt
– 1 tsp baking powder
– 1⁄2 tsp cinnamon
– Cooking spray
1. In a blender, combine protein powder, 2 tbsp maple syrup, egg, milk, yogurt, baking powder, and cinnamon. Blend until smooth batter forms.
2. Heat waffle iron and coat with cooking spray. Pour in batter.
3. Cook according to appliance directions until crispy and browned.
4. Serve hot topped with remaining maple syrup.
Maple Dijon Roasted Carrots
– 1 lb carrots, peeled and chopped
– 1 tbsp olive oil
– 3 tbsp Lakanto maple syrup
– 1 tbsp Dijon mustard
– 1⁄4 tsp each salt and pepper
1. Preheat oven to 400°F.
2. On a baking sheet, toss carrots with oil.
3. In a small bowl, whisk together maple syrup, mustard, salt and pepper.
4. Pour mixture over carrots and toss to coat.
5. Roast 25-30 minutes, tossing halfway.
6. Serve carrots warm.
Cooking and Baking with Lakanto Maple Syrup
Lakanto maple syrup can be used just like regular maple syrup in recipes. However, there are some important differences to keep in mind:
– Sweetness: Lakanto maple syrup tastes sweeter than sugar-based maple syrup. Use 3⁄4 cup of Lakanto for every 1 cup of regular syrup called for.
– Liquid volume: Reduce other liquids slightly to account for lower viscosity.
– Moisture content: Baked goods may dry out faster due to the syrup’s hygroscopic properties. Add a touch more liquid or fat.
– Food storage: Keep foods with Lakanto refrigerated since it can recrystallize at room temp.
– Heating: Lakanto holds up well to baking and cooking heats. Boiling may cause crystallization.
– Mixing: Dissolve Lakanto in liquids before adding to batters to prevent clumping.
With a bit of experimentation to get the sweetness, textures, and moisture right, Lakanto maple syrup can be used to make incredible low-carb baked goods and dishes perfect for diabetes meal plans.
Cost and Availability of Lakanto Maple Syrup
Lakanto maple syrup can be purchased online through the official Lakanto website, Amazon.com, or select grocery retailers:
– Lakanto website: $11.99 for a 11.75 oz bottle
– Amazon: $12.95 per bottle
– Grocery stores: Prices vary, around $8-12 per bottle
Lakanto offers free shipping on orders over $40 through their website. Brick-and-mortar stores like Sprouts Farmers Market, Earth Fare, and Fresh Thyme may carry Lakanto brand products.
Be aware that Lakanto maple syrup tends to be significantly more expensive than regular maple syrup. Generic syrup costs around $4-8 per bottle, while Lakanto ranges $9-13 depending on source.
However, many diabetes consumers feel the benefits of blood sugar control are well worth the additional cost. It can be thought of as an investment in health.
Is Lakanto maple syrup keto-friendly?
Yes, Lakanto contains zero net carbohydrates so it will not disrupt ketosis for people following a ketogenic diet. It can be used freely on a keto diet.
What is the glycemic index of Lakanto?
Erythritol has a glycemic index of 0, meaning it has no impact on blood glucose levels. Lakanto maple syrup has a glycemic index of 0 also.
Can I use Lakanto if I have IBS or gut issues?
Some people with IBS report bloating or diarrhea when consuming erythritol. Start with small amounts of Lakanto maple syrup to assess tolerance.
Is Lakanto maple syrup ok for kids?
Yes, Lakanto is safe for children in modest amounts. As with any sweetener, it should be consumed in moderation as part of a healthy diet for children.
What foods pair well with Lakanto maple syrup?
Lakanto maple syrup pairs nicely with breakfast foods like pancakes, waffles, and oatmeal. It also compliments fruit, yogurt, cottage cheese, peanut butter, roasted vegetables, chicken, and more.
The Bottom Line
Lakanto maple syrup is a delicious sugar-free maple syrup that will not raise blood sugar levels, making it ideal for people with diabetes. Made from erythritol which has no glycemic impact, Lakanto can be used just like regular maple syrup to add maple flavor without spiking blood glucose.
Research shows erythritol does not affect insulin or blood sugar response, even in large doses. Lakanto maple syrup is truly diabetic-friendly and can help satisfy a craving for maple flavor. Use it moderately as part of an overall healthy diabetes nutrition plan.