Syrup is a popular topping for pancakes, waffles, French toast and other breakfast foods. However, traditional syrups like maple syrup, corn syrup and high fructose corn syrup are high in sugar and calories. This has led many people to look for lower calorie, healthier syrup alternatives. Quick answer: Yes, there are several healthy and natural alternatives to syrup that provide sweetness with less sugar and calories.
What is Syrup and Why Do People Use It?
Syrup is a thick, viscous liquid that is used as a topping or sweetener for various foods and beverages. The most common types of syrup include:
– Maple syrup – Made from the sap of maple trees, maple syrup has a rich, distinctive flavor. It contains vitamins and minerals but is high in sugar.
– Corn syrup – Made from corn starch, corn syrup is mostly glucose. It is used commonly in commercial food production.
– High fructose corn syrup – Corn syrup processed to contain more fructose. It is sweeter and cheaper than regular corn syrup.
– Fruit syrups – Syrups made from fruit juices or extracts, like strawberry, blueberry, or peach syrup. Lower in sugar than maple syrup.
– Chocolate syrup – Made from cocoa powder, corn syrup and other ingredients. Used as a topping for ice cream, pancakes and more.
– Caramel syrup – Sweet syrup made by cooking sugar until it caramelizes. Used in coffee drinks, on ice cream, etc.
People use syrup for a few main reasons:
– To add sweetness – Syrup provides a quick and easy way to make foods like pancakes, waffles and oatmeal taste sweeter.
– For flavor – Syrups can add tasty flavors like maple, chocolate or fruit to foods and beverages.
– For texture – Drizzling syrup over foods can provide a nice viscous, sticky texture.
– For fun – Kids especially enjoy drenching foods like pancakes with syrup. It makes the food more fun to eat.
However, traditional syrups are high in sugar and calories, so finding healthier alternatives is beneficial.
Are Syrups Unhealthy?
Most standard commercial syrups do contain high amounts of sugar and calories, so they should be consumed in moderation as part of an overall healthy diet. Here is a look at the nutrition facts for some common syrups (per 2 tablespoons):
| Syrup | Calories | Sugar (g) |
|---|---|---|
| Maple syrup | 108 | 21 |
| Corn syrup | 76 | 20 |
| Honey | 64 | 17 |
| Agave nectar | 68 | 16 |
As you can see, most standard syrups contain at least 16 grams of sugar per serving, along with 60+ calories. Consuming syrups high in added sugars and calories can negatively impact health over time by:
– Contributing to weight gain and obesity
– Increasing risk for diabetes, heart disease and fatty liver disease
– Leading to nutritional deficiencies by replacing healthier foods
– Causing blood sugar spikes and crashes
– Contributing to cavities and dental decay
So while syrup does not need to be completely avoided, it’s best consumed in moderation as part of a diet focused on more nutritious foods like fruits, vegetables, whole grains, lean proteins, low-fat dairy and healthy fats. Moderation would be 1-2 servings per week rather than daily.
Healthier Syrup Alternatives
Fortunately, there are many ways to make and enjoy syrup with less sugar and fewer calories. Here are some healthy syrup alternatives:
1. Fruit Syrups
Fruit syrups are made by pureeing fresh or frozen fruits into a smooth liquid. They provide natural sweetness along with fiber, vitamins and antioxidants. For example:
– Strawberry syrup – Blend strawberries with a bit of lemon juice and water. Strain out seeds.
– Blueberry syrup – Cook blueberries with water until softened. Blend and strain.
– Peach syrup – Puree peaches in a blender with a small amount of water.
– Banana syrup – Blend overripe bananas with water or milk. Sweeten lightly with honey if desired.
Fruit syrups are much lower in sugar and calories than traditional syrups. Use them on pancakes, waffles, oatmeal or yogurt.
2. Vanilla Syrup
Vanilla syrup is easy to make by combining vanilla extract with your milk or plant milk of choice. For example:
– 1 teaspoon vanilla extract + 1 cup milk or unsweetened almond milk
– 1 vanilla bean, scraped + 1 cup milk or unsweetened coconut milk
This creates a subtly sweet vanilla-flavored syrup with no added sugar. The milk provides a creamy texture and some natural sugars.
3. Vegetable Syrups
Believe it or not, vegetables can make excellent syrup too! For example:
– Roasted carrot syrup – Roast chopped carrots coated in maple syrup, then blend.
– Beet syrup – Puree cooked beets with lemon juice and water.
– Sweet potato syrup – Boil sweet potato cubes until very soft. Mash or blend.
These syrups provide fiber, vitamin A, and antioxidants. They have an earthy, mildly sweet flavor.
4. Spiced Syrups
For sugar-free flavor, make syrups by infusing milk or cream with your favorite spices. Ideas include:
– Cinnamon syrup – Simmer 1 cup milk with 1 cinnamon stick, 1 tsp vanilla, pinch of nutmeg.
– Pumpkin pie syrup – Heat 1 cup milk with 1/4 cup pureed pumpkin, cinnamon, nutmeg, ginger and cloves.
– Chai syrup – Simmer milk with chai spices like cardamom, ginger, allspice, clove and black pepper.
– Matcha syrup – Whisk matcha green tea powder into warmed milk or cream. Sweeten if desired.
The natural sweetness of the dairy combines with the spices for flavorful syrups with no added sugar needed.
5. Nut and Seed Syrups
For a nutrition boost, make syrup from nuts and seeds. Great options include:
– Almond butter syrup – Blend almond butter with water or milk to thin it out.
– Cashew butter syrup – Puree cashew butter with milk for a creamy syrup.
– Sunflower seed butter syrup – Process sunflower seed butter with milk or water.
– Tahini syrup – Mix tahini (sesame seed paste) with water and a bit of honey or maple syrup to thin it.
Nut and seed syrups provide protein, healthy fats and nutrients like vitamin E. The nuts/seeds lend natural sweetness and body.
6. Chia Syrup
Chia seeds can be used to make a thick, pudding-like syrup perfect for drizzling. Simply mix 1/4 cup chia seeds with 1 cup water or milk. Stir well, then refrigerate overnight to thicken. Sweeten lightly with honey or pure maple syrup if desired.
7. Yogurt Syrup
Plain yogurt blended with a bit of milk makes an easy creamy syrup. For flavor, add vanilla, cinnamon, lemon zest, fruit purees or other mix-ins. Sweeten lightly if desired.
8. Applesauce
Unsweetened applesauce is a simple syrup replacement to use. Look for varieties without any added sugars. Or make your own by cooking chopped apples on the stove with a bit of water, then mashing.
9. Protein Syrups
For a high protein syrup option, blend a scoop of unflavored protein powder with water, milk or nut milk. Whey or plant-based proteins like pea protein work well. Sweeten if desired.
10. Low-Sugar Pre-Made Syrups
There are now many brands producing syrups with less sugar than traditional varieties. Options include:
– Maple syrup blends – Mixes of maple syrup with coconut sugar, monk fruit or other low-glycemic sweeteners to cut the sugar content.
– Coconut sugar syrup – Coconut sugar contains inulin fiber so it has a lower glycemic impact than plain sugar.
– Monk fruit syrup – Monk fruit extract is used as a natural, zero-calorie sweetener.
When buying pre-made syrups, still read labels and aim for at least 30% less sugar than regular syrup. Small amounts of these syrups can be a better choice than full sugar versions.
Tips for Using Healthy Syrup Alternatives
– Add extra spices and flavors – Cinnamon, vanilla, nutmeg, ginger, cocoa powder and extracts can help boost flavor.
– Mix into plain yogurt or cottage cheese – For a lower calorie base than pancakes or waffles.
– Use just a drizzle – A little syrup goes a long way, you don’t need to drench foods.
– Top oatmeal, chia pudding or overnight oats – Allows you to cook plain oats without sugar.
– Sweeten dressings and dips – Add small amounts of syrup to vinaigrettes, yogurt dips, etc.
– Bake into desserts – Use a few tablespoons in muffins, quick breads, energy bites, etc.
– Freeze into popsicles – For healthy fruity pops, mix fruit purees with syrup.
– Mix into drinks – Add syrups to coffee, tea, protein shakes or smoothies.
With a bit of creativity, there are so many ways to incorporate alternative syrups into your diet for natural sweetness and flavor!
Sample Recipes Using Healthy Syrup Alternatives
Here are a few recipe ideas to get you started with using alternative syrups:
Strawberry Banana Pancakes
– 1 cup whole wheat flour
– 1 tsp baking powder
– Pinch of salt
– 1 cup milk
– 1 egg
– 1 tbsp canola oil
– 1 ripe banana, mashed
– 2 tbsp strawberry syrup (blend 1 cup hulled strawberries with 2 tbsp water, strain)
Whisk together the dry ingredients. In another bowl, mix the wet ingredients including mashed banana and strawberry syrup. Add wet to dry and mix just until combined. Pour pancakes on a hot griddle. Top with extra strawberry syrup.
Blueberry Peach Parfaits
– 1 cup plain Greek yogurt
– 1/2 cup blueberry syrup (blend 1 cup blueberries with 2-3 tbsp water, strain)
– 1 peach, sliced
– 1/4 cup granola
In two parfait glasses or bowls, layer half the yogurt, half the peach slices, 2 tbsp blueberry syrup and 2 tbsp granola. Repeat layers.
Carrot Cake Overnight Oats
– 1/2 cup old-fashioned oats
– 1/2 cup milk
– 1/4 cup carrot syrup (blend roasted carrots and water, strain)
– 1 tsp cinnamon
– 1 tbsp raisins
– 2 tbsp walnuts
Combine all ingredients in a bowl or jar. Refrigerate overnight. Top with extra walnuts and carrot syrup before eating.
Vanilla Tahini Smoothie Bowl
– 1 banana, frozen
– 1 cup milk
– 2 tbsp tahini
– 1 tsp vanilla
– Pinch of cinnamon
– Toppings: sliced banana, granola, cacao nibs
Blend all ingredients except toppings until smooth. Pour into a bowl and add toppings. Drizzle with extra tahini thinned with milk.
The Bottom Line
Syrup can be enjoyed as an occasional treat, but healthier alternatives help cut back on sugar and calories. Fruit, vegetable, spice, dairy and nut syrups provide nutrients along with natural sweetness. You can also find lower sugar pre-made syrup options. With a little creativity, it’s easy to make delicious foods and drinks using healthy syrup alternatives. Moderating your intake of high sugar syrups and emphasizing more nutritious options can benefit your health.
