Pancake syrup, on the other hand, is made with corn syrup and artificial maple … Healthier Alternative to Artificial Sweeteners. The one you’ve all been waiting for! ", The Centers for Disease Control and Prevention: "Learn How the NEW Nutrition Facts Label Can Help You Improve Your Health", The Sugar Association: "Refining and Processing", U.S. Food and Drug Administration: "Changes to the Nutritional Facts Label", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. However, the U.S. Food and Drug Administration issued new regulations requiring all packaged food and beverage containers produced by manufacturers to carry the new label. Maple syrup is defined as having a "medium" index. The more sugar that is naturally occurring in the sap the less boiling you have to do … Should You Cancel Your Holiday Gatherings This Year Because of COVID? That said, of all the sugars available, I like maple syrup because of the nutrients mentioned above. We do not endorse non-Cleveland Clinic products or services. Nutrition-wise (and specifically, nutritional label -wise), you might be surprised to learn that maple syrup is objectively “sweeter,” at least in terms of grams of sugar. Added sugar is any type of sugar that you (or a manufacturer) adds to food -- whether that is coconut sugar, cane sugar, maple syrup, honey or agave nectar. Weighing the pros and cons of maple syrup versus sugar requires accurate nutritional information. Maple syrup has a rich and distinctive flavor that some liken to a blend of caramel, vanilla, and nuts. Do Face Mask Brackets Work — And Are They Safe. But more research is needed before we call it the next super food. Terms of Use Based on the nutritional information and how each item is processed, going with maple syrup seems to be the healthier option, for a variety of reasons. That means eating too much of it will cause swings in your blood sugar and insulin. The material appearing on LIVESTRONG.COM is for educational use only. Maple syrup can be used in the place of sugar for just about any recipe, for it is just a matter of learning the substitution ratio. Whether you like to drizzle maple syrup on your pancakes or add a little sugar to your coffee, keeping an eye on the amount of sugar you consume in a day is important. Date syrup is not just sugar — it’s actually a food made from a fruit. All Rights Reserved. While they both contribute to your overall calories and sugar totals for the day, there are some significant differences in how they are processed that you should consider. Pure maple syrup (the kind tapped from a tree) is an even better option, because it undergoes less processing than refined sugars. A quarter cup of Aunt Jemima, for example, contains 210 calories and has 32 grams of sugar. In maple syrup, all 13 grams of carbohydrate are from sugar, while imitation maple syrup provides only 4 grams of sugar. That said, the maple syrup sugar content is still less than white sugar, which makes it a better choice when counting your total sugar consumption for the day. That’s it. Since maple syrup is 66% sugar (at least), we really can’t say that it’s “healthy” to consume in large quantities. The glycemic index or GI of maple syrup is around 54 compared with regular table sugar which has a value of 65. When it comes to choosing the right sweetener, the question of maple syrup versus sugar is one that often comes up. With that in mind, deciding between maple syrup versus sugar, the clear choice is maple syrup. If your goal is to improve your health, eating green leafy vegetables, whole grains, olive oil and other Mediterranean diet staples will give you lots more bang for your buck. Sara Lindberg, B.S., M.Ed., is a freelance writer focusing on health and fitness. Policy. (Simply order whatever you would like–maple cream, maple sugar, or all-natural syrup–of $50 or more, then add in the maple cotton candy and the coupon code, and the cotton candy will be free.) There is no measurable amount of vitamins or minerals, with the majority containing 0 grams. Maple syrup is a sugar, with no fiber attached to it. , And finally, the essential and trace minerals, while not significant, are still higher in maple syrup than they are in white sugar. What are they? If you do, then knowing the nutrition information about maple syrup versus sugar is important. Pure maple syrup is simply maple tree sap that’s been boiled down to a thicker consistency. Copyright © Policy. Get maple syrup here if you don't have a good local source. She holds a Bachelor’s of Science Degree in Exercise Science and a Master's Degree in Counseling. But maple syrup is enjoyed all over the world. Before you give up … While 6 to 9 teaspoons of sugar may not seem like much, it can add up quickly. It should not be And if 1 teaspoon of sugar has 16 calories, that means a daily soda habit will net you about 160 calories. Maple syrup and honey are some popular alternatives to sugar, but certainly not limited to that. Therefore, if you consume too much, you can still experience swings in your blood sugar and insulin. Health Benefits. Sugars naturally rank higher on the glycemic index, however, maple syrup is clearly the better option as it has a lower glycemic index than cane sugar. Date syrup is low on … This could lead to hunger, potential weight gain and other adverse health effects. Maple syrup also contains several essential and trace minerals in various amounts including, 20.4 milligrams of calcium, 4.2 milligrams of magnesium, 42.4 milligrams of potassium and 2.4 milligrams of sodium. Maple syrup is about 60 percent as sweet as sugar. Just one ingredient. This means that of the two, maple syrup raises blood sugar levels less than table sugar. These trees are indigenous to Canada and northern regions of the United States. Do you like your food and beverages to have a sweet flavor? Studies of maple syrup extracts don’t consider the impact of maple syrup on insulin and blood sugar. This could lead to hunger, potential weight gain and other adverse health effects. Here we’ve compiled a list of 23 sweeteners (artificial, natural, sugar alcohols) and gathered nutritional data on them. But moderation is key, as it is with any sugar, and I can’t yet recommend maple syrup to my patients as a “healthy choice.”, —Wellness dietitian Kristin Kirkpatrick, MS, RD, LD, Cleveland Clinic is a non-profit academic medical center. We do not endorse non-Cleveland Clinic products or services. Glycemic Index The glycemic index defines foods by how quickly it causes your blood sugar to rise. Maple sugar is made when the sap from the sugar maple trees is boiled and boiled for a longer period of time than it takes to make regular maple syrup. While both contain significant sugar content, maple syrup contains less fructose. Her work is published in LIVESTRONG, Men's Health, Runner's World, Bicycling Magazine, SheKnows, Healthline, Active.com, HealthyWay, Yahoo Health, Bodybuilding.com, and many more. Honey, like agave, is high in fructose. Maple syrup and maple sugar contain many more trace minerals than cane sugar. Men, because they are generally taller and weigh more, should not exceed 150 calories or 9 teaspoons per day. The Short Answer from a wellness dietitian. Maple syrup has the same calcium concentration as milk. White or refined sugar, on the other hand, requires a large amount of processing from either sugar cane or sugar beets, according to the Sugar Association. 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