Maple syrup is a popular pancake topping and natural sweetener, but is it actually good for you? This article will explore the nutritional profile of maple syrup and whether it deserves a place in a healthy diet.
What is maple syrup?
Maple syrup comes from the sap of maple trees, primarily the sugar maple. The sap is boiled down to turn the water content into steam, leaving behind a thick, sweet syrup. It takes roughly 40 gallons of maple sap to make 1 gallon of maple syrup.
There are several grades of maple syrup, which indicate color and flavor:
- Grade A Light Amber – mild maple flavor
- Grade A Medium Amber – classic maple syrup flavor
- Grade A Dark Amber – robust maple flavor
- Grade B – very strong maple flavor
Maple syrup is mostly made in northeastern North America, especially in Quebec, Canada, which produces over 70% of the world’s maple syrup.
Nutrition facts
Maple syrup contains:
- Calories: 52 calories per tablespoon
- Carbohydrates: 13 grams per tablespoon
- Sugars: 12 grams per tablespoon
- Fat: 0 grams
- Protein: 0 grams
- Calcium: 26mg (2%)
- Iron: 0.4mg (2%)
- Potassium: 35mg (1%)
- Sodium: 2mg
- Vitamin B2: 0.1mg (6%)
- Vitamin B5: 0.1mg (2%)
- Vitamin B6: 0.01mg (1%)
As you can see, maple syrup is almost entirely made up of carbohydrates in the form of sugars. A one tablespoon serving contains 12 grams of sugar. This is three grams less than a tablespoon of granulated white sugar, but maple syrup is still considered a high sugar food.
Maple syrup vs. honey
How does maple syrup compare to honey? Here is the nutrition for one tablespoon of honey:
- Calories: 64
- Total carbohydrates: 17 grams
- Sugars: 17 grams
- Calcium: 0.6mg
- Iron: 0.1mg
- Potassium: 24mg
- Sodium: 0.9mg
- Vitamin C: 0.2mg
- Riboflavin: 0.01mg
- Niacin: 0.03mg
Honey has slightly more calories and carbohydrates than maple syrup. It also has less calcium and potassium. However, honey contains vitamin C and more B vitamins. Both are considered added sugars that should be used in moderation.
Maple syrup glycemic index
The glycemic index (GI) measures how quickly a food raises blood sugar. High GI foods cause rapid spikes, while low GI foods cause a gradual rise.
Pure maple syrup has a glycemic index of about 54. This is considered a medium GI food. For comparison, table sugar has a GI of 65 and honey has a GI of 55. So maple syrup has a slightly lower glycemic index than regular sugar.
The presence of compounds like polyphenols and organic acids in maple syrup play a role in its moderate GI. Overall, it is unlikely to cause dangerous blood sugar spikes compared to other sweeteners.
Maple syrup calories
At 52 calories per tablespoon, maple syrup is lower in calories than most other common sweeteners:
| Sweetener | Calories per tablespoon |
|---|---|
| Maple syrup | 52 |
| Honey | 64 |
| Agave nectar | 60 |
| Granulated white sugar | 49 |
| Brown sugar | 55 |
| Coconut sugar | 45 |
As a sugar, maple syrup is still high in calories. Someone trying to lose weight would need to be mindful of portion sizes. But it does have slightly fewer calories than alternative liquid sweeteners like honey and agave nectar.
Maple syrup nutrition benefits
Here are some of the top health benefits linked to maple syrup:
Antioxidants
Maple syrup contains beneficial antioxidants like polyphenols and flavonoids. These compounds can help reduce oxidative damage and inflammation in the body.
Anti-inflammatory effects
Studies indicate that the polyphenols in maple syrup may offer anti-inflammatory abilities. The inflammation-fighting properties are not as strong as raw fruits and vegetables, but maple syrup shows more anti-inflammatory potential than refined sugars.
Prebiotic fiber
Maple syrup provides a small amount of prebiotic fiber, specifically oligosaccharides. Prebiotic fiber feeds the good bacteria in your gut microbiome. A healthy gut microbiome is linked to benefits like improved immunity, mood, and digestion.
Antimicrobial properties
Compounds in maple syrup may inhibit the growth of harmful bacteria. One study found that maple syrup extract restricted the growth of common foodborne pathogens like Listeria and Salmonella. More research is needed to confirm these antimicrobial effects.
Mineral content
Maple syrup contains decent amounts of important minerals like calcium, potassium, and zinc. While maple syrup only provides 2-6% of the recommended daily intake for these minerals, it can be a better source than refined sugar.
Is maple syrup healthy?
Maple syrup does contain some beneficial nutrients and antioxidants. Compared to white sugar, it provides small amounts of vitamins and minerals. Maple syrup has a lower glycemic index than regular sugar, so it impacts blood sugar levels less drastically.
However, at the end of the day, maple syrup is still high in sugar. It is not a health food. The vitamins and polyphenols it provides are not present in large enough quantities to make it a major contributor to your nutritional intake.
The American Heart Association recommends limiting added sugar to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (37 grams) for men. Just two tablespoons of maple syrup will provide 24 grams of sugar, nearly an entire day’s worth.
Maple syrup is not intrinsically unhealthy, but it should be consumed in moderation. Using small amounts to sweeten foods or drinks is likely fine for most people. But you’ll miss out on any notable health benefits if you consume large quantities of pure maple syrup.
How to use maple syrup
Here are some ways to incorporate maple syrup into a healthy diet:
- Use a small amount in baking instead of white sugar
- Sweeten plain yogurt or oatmeal
- Make homemade maple granola bars
- Whisk together for a maple vinaigrette salad dressing
- Brush on salmon or chicken before baking
- Stir into plain Greek yogurt for a dessert dip
- Blend into smoothies
- Mix with peanut or almond butter for a spread
- Create maple syrup baked beans
- Make maple roasted carrots, sweet potatoes, or parsnips
Substituting maple syrup for honey or white sugar can add some flavor and nutrition. But be mindful of portions. One tablespoon at a time is plenty.
Maple syrup concerns
There are a couple potential concerns to be aware of with maple syrup:
Sugar content
While maple syrup is less processed than white sugar, it is still very high in sugar. Consuming large amounts of added sugars can increase the risk of obesity, heart disease, diabetes and other chronic health conditions.
Calorie density
At over 50 calories per tablespoon, the calories can add up fast. Someone trying to lose weight would need to be careful of portion sizes when using maple syrup.
Processing methods
Some large manufacturers produce maple-flavored syrups rather than pure maple syrup. They may use added sugars and chemical flavorings. Check the label to make sure you are buying 100% pure maple syrup.
Sorbitol
Less processed maple syrup can contain sorbitol, a sugar alcohol that can cause gastrointestinal distress if eaten in excess.
Cost
100% pure maple syrup is on the pricier side compared to refined sugar or corn syrup. The cost may deter some people from using it.
Maple syrup vs. pancake syrup
Is the maple syrup you put on pancakes the real thing? Here is how 100% pure maple syrup differs from commercial “pancake syrup”:
| Maple Syrup | Pancake Syrup | |
|---|---|---|
| Source | Sap from maple trees | Corn syrup with flavorings |
| Sugar content | 100% comes from maple sap | Mostly or entirely added sugar |
| Processing | Boiled down maple sap | Heavily processed |
| Flavors | 100% from maple | Artificial or natural |
| Color | From maple compounds | Added caramel color |
| Price | Expensive | Cheap |
Read labels closely to make sure you are buying real maple syrup. Words like “maple flavored” or “maple tasting” signal it is an imitation product. Pure maple syrup will simply have “maple syrup” on the label.
Making your own maple syrup
You can make homemade maple syrup, but it requires some equipment and a few simple steps:
1. Tap maple trees
The first step is tapping maple trees to harvest the sap. Only sugar maples and a few other maple species will work. The tapping season is weather dependent but generally runs from February – April.
2. Collect the sap
Once tapped, the sap runs out like water. It is collected into buckets.
3. Boil down the sap
Next, the sap gets boiled down to evaporate the water content. It takes 40 gallons of sap to produce 1 gallon of syrup. So you’ll need a large evaporator setup to boil off the excess water.
4. Filter and bottle the syrup
Finally, the concentrated syrup is filtered and poured into bottles while still hot. After it cools, you have homemade maple syrup!
Keep in mind that DIY maple syrup takes a good amount of time and equipment to make. It may be easier to purchase it from a local sugar shack instead.
Conclusion
Maple syrup provides some nutrients and antioxidants compared to regular white sugar. But it is still high in sugar and calories, so portion control is key. Use small amounts of pure maple syrup to add flavor to foods and drinks rather than pouring it directly over your meal.
While maple syrup is healthier than pancake syrup or corn syrup, it should still be treated as an occasional added sweetener, not a health food. Moderate your intake and be mindful that it can contribute extra sugars and calories to your diet.
