Maple syrup is considered paleo because it is a natural, minimally processed sweetener that fits within the guidelines of the paleo diet. The paleo diet, also known as the primal diet, caveman diet, or stone-age diet, focuses on eating whole, unprocessed foods that our hunter-gatherer ancestors would have eaten during the Paleolithic era. Proponents of the paleo diet argue that the human body is evolutionarily adapted to eat the foods that were available before the advent of agriculture, which fundamentally changed human diets.
What is the paleo diet?
The paleo diet emphasizes meat, fish, eggs, vegetables, fruits, nuts and seeds — foods that can be hunted, fished or gathered. It avoids processed foods, sugar, dairy products, grains, legumes and salt. The diet is based on the theory that modern humans remain genetically adapted to the diet of their Paleolithic ancestors and that human genetics have not evolved to suit the grains and dairy that became widespread after agriculture was invented around 12,000 years ago.
According to paleo diet theory, many modern day health problems like obesity, diabetes, heart disease and autoimmune disorders are caused by our genes being incompatible with today’s diet of processed foods. The paleo diet aims to reduce inflammation, improve blood lipids, stabilize blood sugar and promote satiety by focusing on simple whole foods. This is believed to produce better health outcomes and reduce risk factors for chronic diseases.
Core foods on the paleo diet
- Meat: beef, lamb, pork, chicken
- Fish: salmon, tuna, trout, mackerel
- Eggs
- Vegetables
- Fruits
- Nuts and seeds
- Healthy fats and oils: olive oil, coconut oil, avocado oil
Foods avoided on the paleo diet
- Grains: wheat, barley, rice, oats, corn
- Legumes: beans, peanuts, peas, lentils, soybeans
- Dairy: milk, cheese, yogurt
- Refined sugar
- Processed food
- Salt
- Potatoes
Why is maple syrup considered paleo-friendly?
Maple syrup is considered paleo because it comes straight from maple tree sap and is minimally processed. Maple syrup is made by drilling a hole into maple trees, collecting the sap that drips out, and then boiling it down to evaporate most of the water content. This concentrated syrup requires no additives or preservatives. It is simply the boiled down sap from the maple tree.
In its raw form, maple syrup contains just sap from the maple tree and water. It has a low glycemic index and provides some nutrients like calcium, potassium, magnesium, zinc and antioxidants. This makes it a better sweetener choice than refined sugars like white sugar or high fructose corn syrup, which are prohibited on the paleo diet.
Additionally, maple syrup would have been available regionally in the Northeastern United States and Canada during the Paleolithic era between hunters and gatherers living in those areas. While maple syrup is still a form of sugar and should be used in moderation, it is considered a paleo-friendly sweetener that fits within the diet’s guidelines.
Nutritional profile of maple syrup
Here is the nutritional profile of maple syrup per 1 tablespoon (21g) serving:
| Calories | 52 |
|---|---|
| Carbohydrates | 13g |
| Sugars | 12g |
| Calcium | 26mg |
| Potassium | 35mg |
| Magnesium | 6mg |
| Zinc | 1mg |
| Manganese | 0.2mg |
| Antioxidants | 24 mg |
As you can see, maple syrup provides some minerals like calcium, potassium, magnesium, zinc and manganese. It also contains beneficial plant compounds and antioxidants. While maple syrup is high in sugar, it has a lower glycemic index than many other sweeteners. The glycemic index measures how quickly blood sugar rises after eating a food. Pure maple syrup has a glycemic index of 54 while regular table sugar has a glycemic index of 65.
Maple syrup’s glycemic index
Here is how the glycemic index of maple syrup compares to some other sweeteners:
| Sweetener | Glycemic Index |
|---|---|
| Maple syrup | 54 |
| Honey | 55 |
| White sugar | 65 |
| Brown sugar | 64 |
| High fructose corn syrup | 68 |
| Agave nectar | 15 |
As you can see, maple syrup has a lower glycemic index than refined white sugar, brown sugar and high fructose corn syrup. This means it does not spike blood sugar levels as dramatically. It provides a more gradual release of glucose into the bloodstream. The only sweetener with a lower glycemic index is agave nectar. However, agave is very highly processed and potentially detrimental to health for other reasons.
Benefits of choosing maple syrup
Here are some of the main benefits of using maple syrup instead of refined sugar:
- Lower glycemic index – Won’t spike blood sugar as quickly
- Nutrient-dense – Provides minerals like calcium, potassium, magnesium, zinc and manganese
- Antioxidant content – Contains beneficial plant compounds and antioxidants
- More natural – Made purely from maple tree sap and water
- Minimally processed – Requires minimal processing compared to refined sugars
- Would have been available regionally in the Paleolithic era – Fits with the paleo philosophy
Using maple syrup can provide some nutritional and health benefits compared to refined sugar. While it is still a form of sugar and should be used in moderation, it causes less of a spike in blood sugar than table sugar or high fructose corn syrup.
Uses for maple syrup
Because it is still a form of sugar, maple syrup should be used sparingly. But it can be used in place of refined sugar in some cases. Here are some examples of using maple syrup:
- Sweetening coffee or tea
- On top of pancakes or waffles
- In baking instead of white sugar
- As a glaze for vegetables like sweet potatoes or carrots
- Swirled into yogurt or oatmeal
- As a dressing combined with olive oil and balsamic vinegar
When baking with maple syrup, you will need to reduce the liquid content of the recipe slightly since maple syrup contains more moisture than refined sugar. And remember that while maple syrup is considered paleo-friendly, it should still be used in moderation as part of a healthy diet.
Potential downsides of maple syrup
While maple syrup is more natural and nutritious than refined sugar, there are some potential downsides to consider:
- Still high in sugar – Maple syrup is over 60% sucrose and has a high calorie count due to its sugar content.
- May affect blood sugar – Maple syrup can still spike blood glucose levels, especially in large amounts.
- Easy to overconsume – The sweet taste may lead to overeating. Portion control is important.
- More expensive – Maple syrup costs more than refined sugar or corn syrup.
- Not suitable for everyone – People with certain health conditions like diabetes may need to avoid maple syrup.
While maple syrup is less processed and more nutritious than regular table sugar, it is still high in sugar and calories. It should be used moderately as part of a healthy diet. People with diabetes or metabolic conditions may need to avoid it altogether due to the impact on blood sugar.
Is maple syrup paleo? The verdict
While opinions differ within the paleo community, most proponents consider pure maple syrup to be paleo-friendly for the following reasons:
- It’s minimally processed – Maple syrup comes straight from the maple tree.
- It was available regionally during the Paleolithic era
- It has a lower glycemic index than refined sugar
- It contains beneficial nutrients and antioxidants
However, maple syrup is still sugar and should be used in moderation. Those following a strict paleo diet limit added sweeteners altogether or reserve them for occasional use. Overall, maple syrup is considered a paleo-friendly sweetener that’s preferable to refined sugar or high fructose corn syrup. But as with any sweetener, it’s best consumed in moderation as part of an overall healthy paleo diet.
Frequently Asked Questions
Is maple syrup processed?
Maple syrup is minimally processed. It simply involves collecting sap from maple trees, then boiling it down to evaporate water. No additives or preservatives are added to real maple syrup. However, it takes about 40 gallons of maple tree sap to make 1 gallon of maple syrup, so there is still significant processing involved in boiling it down.
Is maple syrup as bad as regular sugar?
Maple syrup is still high in sugar like regular table sugar, but it’s not quite as bad. Maple syrup has a lower glycemic index so it impacts blood sugar levels a little less drastically. It also contains some beneficial nutrients and antioxidants. But maple syrup is still very high in sugar and should be used moderately.
Is maple syrup anti-inflammatory?
Some research indicates maple syrup contains anti-inflammatory compounds like polyphenols and phytochemicals that may help reduce inflammation. However, more research is needed. The natural anti-inflammatory compounds in maple syrup are likely minimal compared to its high sugar content, which can increase inflammation.
Can diabetics eat maple syrup?
Maple syrup will still raise blood sugar, although not as severely as regular sugar. Diabetics need to be very cautious about consuming maple syrup and should only have it in very small amounts if at all. Consulting with a doctor is recommended.
Does maple syrup feed candida?
Maple syrup contains sugar which can potentially feed candida overgrowth. However, because it has a low glycemic index and contains nutrients, maple syrup may be less likely to feed candida than refined sugar. But those with candida issues still need to be cautious about overconsuming it.
The Bottom Line
Maple syrup is considered paleo because it’s minimally processed, would have been available in the Paleolithic era, and has a lower glycemic index compared to refined sugars. While still high in sugar, it provides some nutrients and may have less impact on blood sugar than regular sugar. Maple syrup is deemed paleo-friendly, though it should still be consumed in moderation as part of a healthy diet for anyone but especially those with blood sugar issues.
