Syrup is a common pantry staple used to sweeten everything from pancakes to coffee. While syrup tastes great, many wonder if there are any healthy syrup options available. With rising rates of obesity and diabetes, more people are looking for ways to reduce sugar in their diets. The good news is that there are several healthy syrup alternatives to standard high-fructose corn syrup laden products.
What is Syrup?
Syrup is a thick, viscous liquid consisting primarily of dissolved sugars in water. Traditional pancake syrups are made from corn syrup, a processed sweetener derived from corn starch. Corn syrup consists almost entirely of glucose, a simple sugar. To make it into syrup, the cornstarch is broken down into glucose molecules using enzymes or acids. The glucose is then filtered to remove impurities, concentrated and flavored. The most popular variety is high-fructose corn syrup, which converts some of the glucose into fructose to increase sweetness. Table syrup is typically mostly corn syrup blended with high fructose corn syrup. Other common ingredients in syrup include preservatives, salt, coloring agents, and flavorings such as maple or vanilla.
Why is Syrup Considered Unhealthy?
There are a few reasons why traditional pancake and coffee syrups are considered unhealthy:
- High in sugar and calories – Syrup is concentrated liquid sugar. Just a small amount contains high amounts of calories and carbohydrates with little to no nutritional value.
- Blood sugar spikes – The high glycemic index of corn syrup causes rapid spikes in blood sugar levels.
- Linked to obesity and diabetes – Frequent consumption of high amounts of added sugars is associated with weight gain, obesity, type 2 diabetes and heart disease.
- Lacking nutrients – Unlike fruit or milk, syrup provides calories without beneficial nutrients like protein, vitamins or minerals.
- High fructose corn syrup concerns – Some research has linked high fructose corn syrup to increased cholesterol, fatty liver disease and other health issues not seen with other sugars.
While syrup has its place as an occasional treat, nutrition experts recommend limiting added sugar to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (37 grams) for men.
Healthier Syrup Alternatives
Thankfully, there are now many healthier syrup options available for those looking to reduce sugar without sacrificing flavor:
1. Maple Syrup
100% pure maple syrup is made by simply boiling down maple tree sap. Compared to corn syrup, maple syrup contains some beneficial nutrients like manganese, riboflavin, zinc and calcium. It has a slightly lower glycemic index, meaning it won’t spike blood sugar as dramatically. When buying maple syrup, look for 100% pure maple syrup, not pancake syrups with maple flavoring which are mostly corn syrup. Due to its more subtle flavor, you may need less maple syrup than regular syrup to achieve the desired sweetness.
2. Honey
Raw honey is another more natural liquid sweetener option. Honey contains antioxidants, enzymes, vitamins and minerals that standard syrups lack. The glucose and fructose in honey is easier for the body to digest compared to processed corn syrup. However, honey still contains simple sugars and calories, so portion control is important. Avoid giving honey to children under one due to risk of infant botulism.
3. Fruit Syrups
Fruit syrups are made by reducing fruit juice until it becomes a thick, sticky concentrate. Common varieties include berry, peach, cherry, orange and pineapple syrups. While these syrups do still contain natural sugars, they provide more nutritional benefits than plain corn syrup. Berry syrups also contain antioxidants, vitamin C and polyphenols. You can find fruit syrups in the grocery store, or make your own at home by simmering fruit juice on the stove.
4. Stevia Syrup
Stevia syrup is a sugar-free, zero calorie option made from the natural sweetener stevia leaf extract. Stevia is a popular alternative for people who need to watch their sugar and carb intake, like those with diabetes. Stevia does not raise blood sugar levels. It can be used in a 1:1 ratio in place of regular syrup. Some find the taste of pure stevia slightly bitter, so commercial stevia syrups blend it with erythritol to improve flavor.
5. Coconut Syrup
Coconut syrup is a low glycemic option made from the boiled down sap of coconut palm trees. It has a rich, caramel-like flavor. Coconut syrup contains inulin fiber, amino acids, vitamin C, potassium, magnesium and zinc. It has a relatively low glycemic index of 35, which helps prevent spikes in blood glucose. Use coconut syrup sparingly, as it is still calorie dense.
6. Monk Fruit Syrup
Monk fruit syrup is produced using concentrated monk fruit extract to provide sweetness without sugar or calories. The extract comes from Siraitia grosvenorii, a vine native to China. Monk fruit contains natural antioxidants called mogrosides. Commercial monk fruit syrups combine the extract with erythritol to enhance the flavor. Monk fruit syrup can be substituted 1:1 for regular syrup and is suitable for low-carb and ketogenic diets.
7. Brown Rice Syrup
Brown rice syrup, also known as rice malt syrup, is made by cooking brown rice starch with enzymes to break down the carbohydrates into maltose. The liquid is then strained to produce a thick syrup. Brown rice syrup has a mild caramel-like taste. It has a lower glycemic impact than regular corn syrup, but it is still high in calories and carbs. Use sparingly as a syrup substitute.
Tips for Using Healthy Syrup Alternatives
When swapping regular syrup for a healthier variety, keep these tips in mind:
- Stick to recommended serving sizes, around 1-2 tablespoons.
- Try combining syrups – Use a small amount of maple syrup or fruit syrup for flavor, and stevia or monk fruit syrup to enhance sweetness.
- Flavor it up – Boost flavor by adding a dash of cinnamon, vanilla, almond extract or citrus zest.
- Watch out for added sugars – Some syrups may contain added corn syrup or other sweeteners.
- Mind your portions – Even healthy syrups have calories and carbs that can add up.
- Read labels – Check ingredients lists and nutrition facts, especially for commercial syrup blends.
- Avoid anything labeled ‘pancake syrup’ – This is code for high-fructose corn syrup with flavorings.
Making Your Own Healthy Syrups at Home
You can also easily whip up homemade versions of healthier syrups like fruit, maple and coconut syrup in your kitchen. Here are some simple recipes to try:
Maple Syrup
Ingredients:
- 3 cups maple tree sap
- 1 cup water
Instructions:
- Bring maple tree sap and water to a boil in a saucepan.
- Reduce heat and simmer uncovered for 45-60 minutes until reduced by half.
- Remove from heat and let cool 15 minutes.
- Transfer to a glass jar and refrigerate up to 3 months.
Berry Syrup
Ingredients:
- 2 cups berries of choice (blueberry, raspberry, blackberry, etc)
- 1/4 cup water
- 2-3 tbsp honey or maple syrup (optional)
Instructions:
- Add berries and water to a small saucepan. Mash berries lightly with a potato masher or fork.
- Bring to a boil over medium heat. Then reduce heat and simmer 10 minutes, stirring frequently, until berries have broken down.
- Remove from heat. Strain through a fine mesh sieve, pressing on solids to extract liquid.
- Discard solids. Return liquid to pan and simmer over medium heat until reduced by half, about 10 minutes.
- Remove from heat. Stir in honey or maple syrup if desired. Let cool before transferring to an airtight container. Refrigerate up to 2 weeks.
Coconut Syrup
Ingredients:
- 2 cups coconut palm sap
- 1 cup water
- Pinch sea salt
Instructions:
- Combine coconut sap, water and salt in a saucepan.
- Bring to a boil, then immediately reduce heat and simmer uncovered for 60-90 minutes until thickened and reduced by half.
- Remove from heat and let cool. Transfer to a sealed container and refrigerate up to 1 month.
Conclusion
While regular pancake syrup is high in sugar and low in nutrients, there are many healthier syrup alternatives available. Options like maple, fruit, coconut, monk fruit and stevia syrup provide sweetness with less impact on your blood sugar. You can also easily make your own reduced-sugar syrups at home using fresh fruit juice, coconut sap or other natural ingredients. When buying syrup, read labels closely and watch out for added sugars. With some creativity and experimenting with new flavors, you can still enjoy syrup without all the extra calories and carbs.
