The keto diet has become one of the most popular diets for weight loss and overall health in recent years. This very low-carb, high-fat diet puts the body into a metabolic state called ketosis, which has been shown to aid weight loss and provide various other benefits.
However, one question that often comes up with keto is whether sweeteners like maple syrup can be included. Maple syrup is an extremely popular pancake topper and natural sweetener, so many people are curious if it can fit into a keto lifestyle.
This article reviews everything you need to know about maple syrup and the keto diet. We’ll discuss the carb count, glycemic index, nutritional benefits, and downsides of maple syrup to help you determine if it has a place in your low-carb diet.
Maple Syrup Nutrition Facts
First, let’s take a look at the nutrition facts for maple syrup.
A 2 tablespoon (30 ml) serving of maple syrup contains (1):
- Calories: 52
- Fat: 0 g
- Protein: 0 g
- Carbs: 13 g
- Sugar: 12 g
As you can see, maple syrup is high in carbs and sugar. In fact, over 90% of its calories come from sugar alone.
It contains no protein, fat, fiber, vitamins or minerals. Essentially, maple syrup is pure sugar.
Maple Syrup Glycemic Index
In addition to looking at the basic nutrition facts, it’s also helpful to consider the glycemic index (GI) when determining how a food affects blood sugar.
The GI is a measure of how much a food spikes your blood sugar and insulin levels. Foods are ranked on a scale of 0–100.
Foods with a higher GI cause greater spikes in blood sugar and insulin. Meanwhile, foods lower on the GI have less of an effect (2).
Maple syrup has a GI of 54, which is considered medium on the glycemic index (3).
For comparison, table sugar has a GI of 65 while honey has a GI of 55–83. Maple syrup has a similar impact on blood sugar as these other common sweeteners (4, 5).
Though maple syrup has a slightly lower GI than regular sugar, it will still cause significant spikes in blood sugar and insulin when consumed.
Maple Syrup Carbs on Keto
The ketogenic diet typically limits carb intake to under 50 grams per day, although exact carbohydrate needs can vary by individual (6).
With 13 grams of carbs in just 2 tablespoons (30 ml), it’s easy to see how maple syrup can quickly surpass this limit.
Here’s how the carb count stacks up for a few serving sizes of maple syrup (1):
- 2 tablespoons (30 ml): 13 grams
- 1⁄4 cup (60 ml): 26 grams
- 1⁄2 cup (120 ml): 52 grams
- 1 cup (240 ml): 104 grams
As you increase your portion, the carbs and sugar in maple syrup add up quickly. Even a small amount like 2 tablespoons provides nearly 10% of the daily allotment on keto.
Additionally, maple syrup offers no fiber, protein or fat to help slow digestion and blood sugar spikes.
Maple Syrup Benefits
Despite being high in sugar and carbs, maple syrup does have some benefits that may make it more suitable than regular table sugar for some people on keto.
Here are some of the potential benefits of maple syrup:
Higher in Antioxidants
Maple syrup contains beneficial plant compounds like polyphenols and flavonoids, which act as antioxidants in the body (7).
In fact, one study found that maple syrup contains over 20 unique types of polyphenols (8).
Maple syrup has also been shown to have higher antioxidant capacity compared to honey and brown rice syrup (9).
May Reduce Inflammation
The antioxidants in maple syrup could help decrease inflammation. Chronic inflammation is linked to a number of health problems like heart disease and diabetes (10).
Test-tube and animal studies show that maple syrup may specifically reduce inflammation in brain cells and protect against neurodegeneration caused by inflammation (11, 12).
However, more research is needed to determine how these results may translate to humans.
Contains Small Amounts of Zinc and Manganese
In addition to antioxidants, maple syrup also provides a small amount of important nutrients like zinc and manganese.
Zinc is essential for immune function, DNA synthesis, cell growth and metabolism (13).
Meanwhile, manganese plays a central role in bone health, metabolism, antioxidant function and wound healing (14).
One tablespoon (15 ml) of maple syrup supplies around 2–4% of the Reference Daily Intake (RDI) for both zinc and manganese (1).
Downsides of Maple Syrup
Despite a few potential benefits, there are some downsides to consider before adding maple syrup to a low-carb keto diet.
High in Sugar and Calories
The biggest concern with maple syrup is its high carb and sugar content. With over 13 grams of sugar per 2 tablespoons, it can be easy to consume excess sugar without even realizing it.
Excess sugar consumption has been associated with a number of adverse effects on health, including obesity, heart disease, diabetes and cognitive decline (15, 16).
Maple syrup is also very high in calories, packing about 100 calories into a 2-tablespoon (30-ml) serving.
This can make it even easier to exceed your carb or calorie limits on keto.
May Not Provide the Same Antioxidants as Raw Maple Syrup
Most of the antioxidants in maple syrup are found in the phenolic compounds. Unfortunately, the production process can alter the phenolic content (17).
One study found that processed commercial maple syrup contains significantly lower amounts of disease-fighting phenolic compounds than the unprocessed sap directly from the maple tree (18).
Another study showed that heating maple syrup to temperatures as low as 140°F (60°C) for just 30 minutes reduced the phenolic content by up to 45% (19).
So while maple syrup may contain antioxidants, processed varieties may not provide the same benefits as raw syrup.
Nutritionally Inferior to Some Sugar Alternatives
There are plenty of low-carb sweeteners on keto that contain a similar amount of carbs as maple syrup, if not less.
However, many of these alternatives also provide more beneficial nutrients.
For example, both coconut sugar and honey contain antioxidants, amino acids, vitamins and minerals that maple syrup lacks.
Stevia is calorie-free and extracted from the leaves of a plant, rather than heavily processed like maple syrup.
Even sweeteners like erythritol and xylitol have a much lower impact on blood sugar than real maple syrup (20).
How to Add It to a Keto Diet
Maple syrup is very high in carbs and sugar, so it should be used in moderation on a keto diet.
Here are some tips for how to incorporate it into your low-carb diet:
- Use sparingly as a topping for keto pancakes or waffles
- Mix a small amount into plain yogurt or chia pudding
- Drizzle over nuts, nut butters or nut-based desserts
- Sweeten sauces, marinades or salad dressings
- Use in homemade barbecue sauce or ketchup
- Add to smoothies or fat bombs
When adding it to recipes, just a tablespoon or two is plenty to sweeten up most dishes. It’s also best to use it occasionally rather than as an everyday sweetener on keto.
Additionally, opt for sugar-free maple syrup whenever possible. While it still contains carbs, it has about two-thirds less sugar than regular maple syrup.
Other Low-Carb Sweeteners to Consider
Here are some alternatives to maple syrup that can help satisfy your sweet tooth on keto:
Stevia
Stevia is an intensely sweet sweetener extracted from the leaves of the stevia plant. It contains zero grams of sugar and zero calories.
Monk Fruit
With zero calories and carbs, monk fruit sweetener provides sweetness without any added sugar.
Erythritol
Erythritol has about 6% of the sweetness of sugar but 5% of the calories. It also causes less of an increase in blood sugar than table sugar (21).
Xylitol
Xylitol has a similar sweetness as sugar but 40% fewer calories. It doesn’t spike blood sugar or insulin (22).
Yacon Syrup
Yacon syrup is low in calories and carbs compared to other natural sweeteners like maple syrup.
Cocoa Powder
Unsweetened cocoa powder provides a chocolate-like flavor without any added sugar. Try mixing it into yogurt, nut milk or smoothies.
Should You Use Maple Syrup on Keto?
Maple syrup can fit into a keto diet in moderation, but there are a few downsides to consider.
Although it contains beneficial antioxidants, maple syrup is high in sugar and carbs, both of which should be limited on keto.
It also has a medium impact on blood sugar levels.
Additionally, processed maple syrup may be lower in antioxidants than unprocessed varieties.
That said, small amounts can be used occasionally without disrupting ketosis or kicking you out of ketosis.
For best results, drizzle maple syrup sparingly over foods or use sugar-free maple syrup when cooking and baking.
Additionally, limit your intake and opt for some of the low-carb alternatives to prevent too big of a spike in blood sugar.
The Bottom Line
Maple syrup is high in sugar and carbs but does contain some antioxidants and nutrients.
Though it can fit into a keto diet in moderation, it’s best used sparingly. Other low-carb sweeteners like stevia, erythritol or xylitol can provide sweetness without the carbs.
Including some healthier options like nuts or nut butter with your maple syrup can also help slow absorption and moderate its impact on blood sugar.
Overall, small amounts of maple syrup can be enjoyed on keto as an occasional treat, but other sweeteners and foods are better options for everyday use.
