Many pregnant women wonder if it is safe to consume syrups during pregnancy. Syrups like maple syrup, corn syrup, and other flavored syrups are commonly used as sweeteners and toppings for things like pancakes and waffles. While syrups can satisfy a sweet tooth, there are some considerations to keep in mind regarding their safety and nutrition during pregnancy.
Is it safe to have maple syrup while pregnant?
Maple syrup is generally considered safe to consume in moderation during pregnancy. Pure maple syrup contains beneficial nutrients like manganese, riboflavin, zinc, magnesium, calcium, and potassium. It has a low glycemic index, meaning it does not cause sharp spikes in blood sugar.
The main concern with maple syrup is its high sugar content. Maple syrup is about 60% sucrose, a disaccharide made of glucose and fructose. Consuming too much added or concentrated sugars can contribute to excessive weight gain and increase risks for gestational diabetes.
The American College of Obstetricians and Gynecologists (ACOG) provides these guidelines on sugar intake during pregnancy:
– Women with a normal, healthy pregnancy should limit added sugars to <25g or 6 teaspoons per day.
- Women with obesity, diabetes, or insulin resistance should further restrict added sugars to <6 teaspoons per day.
As long as maple syrup is consumed in moderation as part of a generally healthy diet, it can be safe for pregnant women to enjoy. About 2 tablespoons (30mL) of maple syrup contains around 24g of sugar. So pregnant women should watch portion sizes and limit maple syrup to occasional use to keep sugar levels in check.
Is it safe to have corn syrup while pregnant?
High fructose corn syrup (HFCS) is more controversial than pure maple syrup in pregnancy. HFCS is a sweetener made from cornstarch that consists of 42-55% fructose and glucose. It is commonly added to processed foods and beverages like cereals, yogurts, sodas, and juices.
Some key considerations about corn syrup in pregnancy include:
– Overconsumption may contribute to weight gain – HFCS is low in nutrients and high in fast-absorbing sugars, which can easily lead to excess calories and weight gain if consumed in high amounts. Gestational weight gain outside recommendations increases risks for cesarean delivery, gestational diabetes, preeclampsia, and other complications.
– May impact metabolism – Some research indicates regularly consuming foods and drinks with HFCS can lead to metabolic changes, inflammation, high triglycerides, and lower HDL or “good” cholesterol levels. Further research is still needed.
– Contributes to “empty” calories – Products with HFCS often contain extra calories with minimal nutritional benefit. Added sugars from HFCS can displace healthier whole foods in the diet.
– Linked to cravings – Frequent intake of rapidly absorbed sugars may disrupt blood sugar balance and stimulate more sugar cravings. This makes HFCS-containing products easy to over-consume.
Based on these concerns, it is best to minimize intake of high fructose corn syrup during pregnancy when possible. The American Heart Association recommends pregnant women limit added sugar to no more than 6 teaspoons (25g) per day. Reading nutrition labels and choosing whole, unprocessed snacks and desserts can help decrease HFCS sources in the diet.
Is it safe to have fruit syrups while pregnant?
Many pregnant women enjoy using flavored syrups like strawberry, blueberry, peach, or cherry syrups to add sweetness and flavor to foods and beverages. Fruit syrups are typically made with some type of added sugar, fruit juice concentrates, water, natural and artificial flavors, and food colorings.
In moderation, fruit syrups are likely safe for pregnant women to enjoy. Some tips include:
– Read labels – Select syrups with lower amounts of added sugars and minimal artificial additives when possible. Syrups containing real fruit purees or juices are ideal.
– Control portions – Stick to small amounts like 1-2 tablespoons (15-30mL) at a time to keep added sugar intake under recommended limits.
– Pair with protein – Add syrups to high protein foods like Greek yogurt or ricotta cheese to balance out blood sugar effects.
– Avoid types with alcohol – Some specialty syrups contain alcohol for flavoring. These should be avoided altogether during pregnancy.
As with other added sugars, fruit syrups do not provide significant nutritional value for pregnant women and fetuses. But they can be incorporated safely in small amounts as part of an overall balanced diet.
Nutrition concerns with syrups during pregnancy
While pure maple syrup does contain some beneficial antioxidants and minerals, syrups are still considered added sugars and lack other essential nutrients needed during pregnancy, such as:
– Protein – Important for tissue growth and repair. Low protein intake may increase risks for low birth weight.
– Calcium – Needed for fetal bone development. Inadequate calcium increases risk for maternal bone loss.
– Iron – Prevents iron deficiency anemia, which increases risks for preterm delivery and low birth weight.
– Fiber – Helps improve blood sugar regulation and prevent constipation, which is common during pregnancy.
– Omega-3s – Support fetal brain and eye development. Most syrups are low in essential fatty acids.
– Choline – Supports infant brain development and healthy neural tube closure. Often lacking in modern diets.
– Folic acid (vitamin B9) – Helps prevent neural tube defects and cleft lip/palate. Critical in early pregnancy.
To cover all nutritional bases, pregnant women should choose a variety of whole grains, fruits, vegetables, proteins, dairy products, and healthy fats in addition to occasional small amounts of syrups. A prenatal vitamin can help fill any potential gaps.
Health risks of consuming too much syrup during pregnancy
While pure maple syrup and fruit syrups in small servings are likely safe, regularly consuming large amounts of any syrup during pregnancy can increase risks for the following issues:
– Excessive weight gain – Syrups contain concentrated sugars with little fiber or protein. Consuming too many syrup-based sweets and desserts makes it easy to gain more than recommended levels.
– Gestational diabetes – High maternal blood sugar that develops during pregnancy. Often caused by excess sugar intake and maternal risk factors. Can increase risk for complications if uncontrolled.
– Dental cavities – Syrups can coat teeth in concentrated sugars that feed oral bacteria and decay tooth enamel. Pregnancy also increases risk for gingivitis and cavities.
– Heartburn/reflux – Common complaints during pregnancy. High sugar foods and beverages may aggravate these gastrointestinal issues.
– Fatty liver disease – Some research links high fructose intake to increased liver fat and inflammation. May increase future risk for liver disease in mother and child.
– Preterm delivery – One study found women who consumed high amounts of sugar-sweetened beverages daily were 30% more likely to deliver preterm. More research is needed.
To avoid these added risks, the American College of Obstetricians and Gynecologists (ACOG) recommends pregnant women limit added sugar intake to less than 25g or 6 teaspoons per day on average. This includes all added sugars from syrups, sweetened beverages, candies, baked goods, etc. Reading nutrition labels helps monitor total added sugar consumption.
Healthy ways to satisfy a sweet tooth during pregnancy
Pregnant women can enjoy the occasional serving of syrup in moderation by:
– Using just 1-2 tablespoons (15-30mL) per serving
– Pairing it with protein like yogurt, eggs, or nut butter
– Diluting it in milk or seltzer water to decrease the sweetness
– Drizzling it sparingly on oatmeal or whole grain waffles and pancakes
– Choosing unsweetened toppings like fresh fruit more often than syrups
Here are some other healthy ways to get a sweet fix during pregnancy:
– Fresh fruit – Berries, banana slices, grapefruit sections, mango chunks, etc. Provide natural sweetness.
– Dried fruit – Dates, figs, raisins, apricots. Stick to a 1⁄4 cup serving.
– Frozen banana “ice cream” – Blend frozen banana chunks until creamy. Top with nuts or dark chocolate chips.
– Frozen grapes or blueberries – Sweet, icy treat. No added sugar.
– Plain Greek yogurt – Top with honey, fruit, and nuts or granola. Can make frozen Greek yogurt pops.
– Small handful of dark chocolate chips or high quality chocolate bar
– Baked apples or pears – Sprinkle with cinnamon.
– Unsweetened applesauce or fruit spreads
These options provide more nutritional benefits and satisfy sweet cravings without spiking blood sugar as dramatically as syrups and other sweets. They can be worked into the daily diet in moderation.
The bottom line
Pure maple syrup and fruit syrups are generally safe for pregnant women to consume in small servings as part of a balanced diet. They provide sweet flavor with minimal nutrition. To limit risks for excessive weight gain, gestational diabetes, and other concerns, pregnant women should:
– Carefully read nutrition labels and choose syrups with minimal added sugars when possible
– Stick to 1-2 tablespoon portions max per serving
– Avoid frequent intake to limit total added sugar per day to <25g
- Focus on getting nutrients from wholesome foods like fruits, vegetables, whole grains, dairy, and proteins
- Talk to a doctor about appropriate sweetener use if diagnosed with gestational diabetes or any metabolic conditions
In moderation alongside proper prenatal nutrition and lifestyle factors, enjoying syrups during pregnancy can be safe for most women. Being mindful of portion sizes and limiting intake to occasional use is key to keeping added sugar within recommended ranges.
Frequently Asked Questions
Is maple syrup healthier than regular sugar during pregnancy?
Maple syrup does contain some beneficial plant compounds and minerals that white table sugar lacks. However, its sugar content per tablespoon is still similar to refined sugars like sucrose or high fructose corn syrup. For optimal health, pregnant women should focus more on overall diet quality than finding “better” sugar options to use regularly.
Can I substitute syrup for sugar in baked goods when pregnant?
Yes, you can substitute about 3⁄4 cup syrup for every 1 cup of granulated sugar called for in baking recipes. Reduce any liquids in the recipe slightly to account for the water content in syrup. Also consider adding a bit more flour or other dry ingredients to absorb the extra moisture. Test modified baked good recipes before serving to ensure they bake up properly.
Will eating too much syrup make my baby bigger?
There is mixed research on whether a mother’s high sugar intake causes larger birth weight. Some studies show a possible correlation, while others find no direct link. Many factors impact fetal growth including maternal diet quality, weight, activity level, and metabolic health. Focus on an overall balanced diet low in added sugars. Gaining weight within recommended ranges can help promote optimal newborn size.
Is it okay to put syrup in my tea or coffee during pregnancy?
Adding a small amount of maple, honey, or fruit syrup to hot or iced tea and coffee is likely fine during pregnancy. Limit it to 1-2 teaspoons (5-10mL) per cup. Heavily sweetening beverages with syrups regularly can contribute excess sugar and calories. artificially flavored syrups may also be overly processed. Drink plenty of plain water as your primary beverage.
Are sugar-free syrups safe during pregnancy?
Sugar-free syrups are made with non-nutritive sweeteners instead of sugar. Small amounts of acesulfame K, sucralose, stevia, or aspartame are considered safe by health organizations. But use artificial sweeteners in moderation, as safety data is limited on large amounts during pregnancy. Check with your doctor if you regularly use sugar substitutes. Focus on naturally nutritious options to satisfy cravings when possible.
