doi:10.4314/ahs.v16i2.15, Sacks, F. M., Carey, V. J., Anderson, C. A., Miller, E. R., 3rd, Copeland, T., Charleston, J., … Appel, L. J. © 2005-2020 Healthline Media a Red Ventures Company. The sap is boiled until most of the water evaporates, leaving a thick, sugary syrup, which is then filtered to remove impurities. Added sugar is associated with many serious diseases, including diabetes and obesity. Our Maple Sugar is as pure as our syrup! The glycemic index (GI) is a value used to measure how much specific foods increase blood sugar levels.. Foods are classified as low, medium, or high glycemic foods and ranked on … 76,:1: 5-56 (2002). A low glycemic index, numerous antioxidants and high mineral content make for an appealing energy source for athletes, prompting one legendary Vermont ski family to take a … Maple syrup has a medium glycemic index, and should be consumed in moderation. Helpful, trusted answers from doctors: Dr. Washington on the glycemic index of maple syrup: Diet denotes a term used for weight loss diets based on blood sugar level . Richest in Vitamin B2: 1mg (75% of DV), Carbs: 67g (22% of DV). Vol. Linus Pauling Institute Micronutrient Information Center: Glycemic Indeex, Ojo O, Ojo OO, Adebowale F, Wang XH. If you swap out that syrup for a spoon full of unsweetened peanut butter, you end up with only 3 grams of carbohydrates, a lower GI of 14, and 4 grams of protein that will keep you feeling fuller much longer than a breakfast topped with sugary syrup. Maple syrup has a medium-low glycemic index (54) and glycemic load. It cannot objectively be labeled healthy. Molasses. If you eat a balanced diet, then your chance of lacking any of these nutrients is very low. This article explains whether maple syrup is healthy or unhealthy. If you need to lose weight or improve your metabolic health, you would be better off skipping sweeteners altogether instead of going for maple syrup. The other includes a combination of ingredients, such as corn syrup, table sugar, and brown sugar. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry. Glycemic Index The glycemic index defines foods by how quickly it causes your blood sugar to rise. It is based on the amount of glucose in the food, because that is the carbohydrate most readily available and the fastest to have an impact on blood sugar levels. Researchers have also compared the glycemic index of different types of carbohydrates[a1] . Grade B is darkest and boasts the strongest maple flavor. Zeevi, D. Korem N. et al. International Carbohydrate Quality Consortium, Jenkins, D. J., Willett, W. C., Astrup, A., Augustin, L. S., Baer-Sinnott, S., … Wolever, T. M. (2014). There are several different grades of maple syrup characterized by color, though classification can vary between countries. Go ahead, treat yourself! Glucose has a glycemic index (GI) of 100 and fructose is 25. However, human studies to confirm these health effects found in test-tube studies are lacking. // Leaf Group Lifestyle, How to Bake Candied Lemon Slices in an Oven. In comparison, table sugar has a glycemic index of around 65 (6). Effects of high vs low glycemic index of dietary carbohydrate on cardiovascular disease risk factors and insulin sensitivity: the OmniCarb randomized clinical trial. So, if you are following a low sugar diet, this is not a good option for you. These also tend to be foods high on the glycemic index. However, the total antioxidant content is still low compared to the large amounts of sugar. In the US, maple syrup is classified as either Grade A or B, where Grade A is further categorized into three groups — Light Amber, Medium Amber and Dark Amber — and Grade B is the darkest available syrup (1). The glycemic index is a measurement of how quickly a certain food will raise your blood sugar. Maple syrup is made from the circulating fluid, or sap, of sugar maple trees. Sweeteners such as honey and maple syrup have a glycemic index somewhere in the middle. (2014). Lui, S., Willett, WC, et al. Sucrose (Ordinary sugar) which … 2018;10(3):373. Studies indicate that maple syrup is a decent source of antioxidants. Organic Maple Syrup Our signature organic maple syrup comes from trees growing in the pristine forests of eastern Canada. According to this article from the Huffington Post, Agave has the highest fructose content of any commercial sweetener on the market. The concept of low glycemic index and glycemic load foods as panacea for type 2 diabetes mellitus; prospects, challenges and solutions. Since fructose has a negative effect on heart health, maple syrup is healthier in this department. Maple syrup has a medium glycemic index, and should be consumed in moderation. Flynn holds a Master of Public Health and is a certified plant-based nutritionist, holistic health coach and yoga instructor. Maple syrup boasts other compounds that may benefit health — but most studies are misleading and sponsored by the maple syrup industry. Maple syrup is healthier for you because it has a glycemic index (GI) of 54, compared to 60 for cane sugar. For a full view of how these sweeteners compare in terms of GI and GL, see our sweetener comparison chart. This is relatively low as far as sweeteners go (not counting artificial sweeteners, which may have some adverse health effects). American Journal of Clinical Nutrition. Our website services, content, and products are for informational purposes only. Maple syrup has the following health benefits: it is loaded with the antioxidants such as gallic acid, benzoic acid, cinnamic acid, and various flavanols such as catechin, epicatechin, quercetin and rutin. "International table of glycemic index and glycemic load values: 2002." 163:(5):1079-94. … On top of being a household product, maple has been shown to have potential diabetes benefits due to its low glycemic index of 54. However, it’s important to look at the science behind some of these assertions. Yes, that's right, Agave Nectar beats out Table Sug… Health Benefits Glycemic Index The glycemic index defines foods by how quickly it causes your blood sugar to rise. "Towards understanding of glycaemic index and glycaemic load in habitual diet: associations with measures of glycaemia in the Insulin Resistance Atherosclerosis Study.." British Nutrition Journal. Nutrients. The only downside is that it is high in glycemic index. doi:10.3390/nu10101361, Glycemic Index Database. Maple syrup: 52: Medium: Sugar: 65: High: Waffles: 72: Beverages: Low: Apple juice: 40: Medium: Lemonade sweetened: 58: High: Rice milk drink: 92: References. Diab Care 2008; 31(12). University of Sydney. It is based on the amount of glucose in the food, because that is the carbohydrate most readily available and the fastest to have an impact on blood sugar levels. “Not all sweeteners are created equal,” he said. Personalized Nutrition by Prediction of Glycemic ResponsesCell. You probably don't consume maple syrup by the glass, unless you are a character in the movie "Elf.". Monk Fruit vs. Stevia: Which Sweetener Should You Use? Maple syrup is a popular natural sweetener that is claimed to be healthier and more nutritious than sugar. As mentioned above, maple syrup and pancake syrup are two quite different products. African health sciences, 16(2), 468–479. The list is sorted alphabetically and the column on the right hand side shows the glycemic load. (1997). People disagree on how much sugar is safe to eat each day. The darker syrups are made from sap extracted later in the harvest season. Values above 70 are considered as high. Calorie for calorie, maple syrup is a very poor source of nutrients compared to whole foods like vegetables, fruits and unprocessed animal foods. Daily Intake of Sugar — How Much Sugar Should You Eat Per Day? 2014;312(23):2531-41. doi:10.1001/jama.2014.16658. Replacing refined sugar with pure, quality maple syrup is likely to yield a net health benefit, but adding it to your diet will just make things worse. With a lower glycemic index than other sugar syrups and a rich sweetness derived from naturally occuring fructose, maple syrup is the king of sweeteners. 12;277(6):472-7. You probably don't consume maple syrup by the glass, unless you are a character in the movie "Elf." Some say you can eat sugar in moderation, while others recommend avoiding it completely. This implies that maple syrup raises blood sugar slower than regular sugar. doi:10.1017/S0007114513003905. The fact that maple syrup contains some minerals is a very poor reason to eat it, given its high sugar content. Updated October 13, 2020, Eleazu C. O. Foods are ranked as having a low glycemic index if they measure 55 or lower. (2006). Both have pros and cons, but is one better for you? A glance at its nutritional composition reveals that it also contains minerals such as manganese (100% DV), riboflavin (37% DV), zinc (18% DV), magnesium (7% DV) and calcium and potassium (5% DV). Though there are a number of antioxidants in maple syrup, they don’t offset its high dose of sugar. Maple syrup is about 2/3 sucrose, or table sugar — 1/3 cup (80 ml) supplies around 60 grams of sugar. Foster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. Maple syrup can have a complex flavor with notes of vanilla, cinnamon and even hazelnut. Maple sugar can be used in any recipe as a 1:1 replacement for sugar. November 2015. View Products This implies that maple syrup raises blood sugar slower than regular sugar. Values below 55 are considered low, 56-69 is medium index while everything above 70 is considered to have a high glycemic index. 2015;163(5):1079-1094. doi:10.1016/j.cell.2015.11.001+. Most people already eat copious amounts of sugar. Maple syrup is made by tapping sugar maple trees, then boiling the sap to produce a thick syrup. Eating too much high glycemic index food can contribute to heart disease, diabetes and obesity. JAMA. Numerous potentially beneficial substances have been observed in maple syrup. (2018). Important nutritional characteristics for Maple syrup Glycemic index ⓘ Gi values are taken from various sources including USDA and NHS. Our signature maple syrup comes from trees growing in the pristine forests of eastern Canada. GI values less than 55 are considered as low. [7] When you buy a bottle of maple syrup, make sure you’re buying 100% pure maple syrup, not the ones containing corn syrup. There are two main steps to maple syrup production: The final product can be used to sweeten many dishes. Glycemic Index (G.I.) The measurement you need is just like what you do with corn syrup. One of these is quebecol, named after the maple-producing province of Quebec. (2001). She has worked in high school health education, plant-based nutrition counseling, yoga instruction, public health promotion and childhood obesity prevention. Here are 9 healthy substitutes you can use instead. If you consume it, it’s best to do so in moderation — as with all sweeteners. Usually, foods like pancakes or waffles go along with the syrup. Coconut sugar is caramel colored with a taste that is similar to that of maple syrup or brown sugar. This way, you’ll get real maple syrup — not just maple-flavored syrup, which can be loaded with refined sugar or high-fructose corn syrup. What it is, how it works, what to eat, what to avoid and a sample paleo meal plan for one week. Sacks FM, Carey VJ, Anderson CA, et al. Relevance of the Glycemic Index and Glycemic Load for Body Weight, Diabetes, and Cardiovascular Disease. Flavored maple syrup has a glycemic index of 68. The British journal of nutrition, 111(2), 380–382. Moreover, Agave’s glycemic load is much lower than Maple syrup’s too. The researchers talked about their appetizing work in April at the American Chemical Society’s regular meeting in Anaheim, California. on it's own will not give this information, it is additionally necessary to know the serving size and the carb content in the food. Maple syrup is a less bad version of sugar, much like coconut sugar. Cell. All rights reserved. Conversely, the sweeteners on the other end of the scale such as stevia and agave have a Glycemic Index and Glycemic Load of nearly zero. Important nutritional characteristics for Maple sugar Glycemic index ⓘ Gi values are taken from various sources including USDA and NHS. Once again, it’s easy to swap out your maple syrup for molasses. It’s also worth noting that the GI is better than pure honey, which is 58. Around 1/3 cup (80 ml) of pure maple syrup contains (2): Though maple syrup provides a decent amount of some minerals, especially manganese and zinc, keep in mind that it also packs plenty of sugar. But, maple syrup does have some health benefits. Maple syrup has caramel notes along with the woodsy maple flavor that you might expect from a maple syrup product. Most pancake varieties have a glycemic index in the 60s, with pancakes made from coconut flour having a slightly lower ranking at 46. Medium glycemic index foods range from 56 to 69, and high glycemic index foods are ranked at 70 or above. You can see that viscous sweeteners like syrup and honey are high in carbohydrates, low in protein, and have a higher glycemic index (GI). The University of Sydney, Zeevi D, Korem T, Zmora N, et al. "Dietary fiber, glycemic load, and risk of non-insulin-dependent diabetes mellitus in women.." Journal of the American Medical Association. If you are trying to consume foods with a low glycemic index, you might want to replace maple syrup with another sweetener. Giving up sugar can be tough... but there are quite a few natural sweeteners available that are low in calories, very sweet and really good for your…. Did you know artificial sweeteners may actually increase the risk of diabetes or worsen your condition? There are sweeteners with a glycemic index greater than 100. 71(6):1455-61. To make the list as meaningful as possible I have taken a typical serving size, or where possible one slice, one biscuit or one bar. One study found 24 different antioxidants in maple syrup (7). Glycaemic index: did Health Canada get it wrong? This implies that maple syrup raises blood sugar slower than regular sugar. Consumed in excess, sugar may be a leading cause of some of the world’s biggest health problems, including obesity, type 2 diabetes and heart disease (3, 4, 5). Kathryn Flynn is a health educator and a writer specializing in nutrition. Order some today! They have determined that eating maple syrup causes a lower rise in blood glucose (sugar) levels than white sugar, corn syrup or brown-rice syrup, and they have given maple syrup a low glycemic index[a2] , similar to honey, molasses and agave syrup. "International Table of Glycemic Index and Glycemic Load Values: 2002." On the other hand, Agave’s glycemic index is the range of 10 – 19, which is low. "A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women.." American Journal of Clinical Nutrition. The best way to get these minerals is to eat whole foods. Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. 2018;10(10). Relevance of the Glycemic Index and Glycemic Load for Body Weight, Diabetes, and Cardiovascular Disease. Brown sugar, corn syrup and honey have higher glycemic … Nutrients, 10(10), 1361. doi:10.3390/nu10101361. Healthline Media does not provide medical advice, diagnosis, or treatment. While both contain significant sugar content, maple syrup contains less fructose. Most pancake varieties have a glycemic index in the 60s, with pancakes made from coconut flour having a slightly lower ranking at 46. Here are 11 negative health effects of consuming…. Position from the International Carbohydrate Quality Consortium (ICQC). 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 of maple syrup is around 54. One is made from the sap of the maple tree. Foods with glycaemic index lower than 55 get digested slowly, enabling slow release of sugar in the blood stream, prevented chances of abnormal blood sugar spikes. Most maple syrup is produced in eastern Canada. These fruity, chocolatey, and creamy healthy desserts prove it doesn't have to be. Pure maple syrup has a glycemic index of 54 – that’s low! Dessert can seem off-limits when you’re trying to eat healthy. If you typically use artificial sweeteners or refined … Personalized Nutrition by Prediction of Glycemic Responses. Find out here what makes good sugar…, Experts believe that excess sugar consumption is a major cause of obesity and many chronic diseases. They are also delicious! Effects of high vs low glycemic index of dietary carbohydrate on cardiovascular disease risk factors and insulin sensitivity: the OmniCarb randomized clinical trial. American Diabetes Association, Search for the Glycemic Index. This means that one benefit of maple syrup nutrition is that it impacts your blood sugar levels a bit less drastically than sugar does. Oxidative damage, which is caused by free radicals, is believed to be among the mechanisms behind aging and many diseases. Dextrose, Rice Syrup and Glucose each have a Glycemic Index of above 90, and Glycemic Load of roughly 20. (2016). 3. What Happens to Sugar Levels in the Blood While Fasting? Salmeron, J, Manson, JE, et al. Sourced straight from trees, it's minimally processed and packed with even more minerals and antioxidants than honey, including manganese, riboflavin, zinc and magnesium. In comparison, table sugar has a glycemic index of around 65 (6). Agave Nectar has a glycemic index of 30 and is defined as having a "low" index - but this is due to its high fructose concentrate. If youre looking at the glycemic index, maple syrup is also lower than honey with maple syrup having an index of 54 and honey having an index of 58. However, maple syrup has a low glycemic index value (54), according to the original Glycemic Index of the University of Sydney. American Journal of Clinical Nutrition. The active compounds in maple syrup have been shown to help reduce the growth of cancer cells and may slow down the breakdown of carbohydrates in your digestive tract (10, 11, 12, 13, 14). However, this is not the highest value. The glycaemic index of maple syrup is around 54. In addition, the high sugar content may affect your blood sugar levels — though maple syrup may be a better option than regular sugar in that regard. One study estimated that replacing all the refined sugar in the average diet with alternative sweeteners like maple syrup would increase your total antioxidant intake as much as eating a single serving of nuts or berries (9). Mayer-Davis, E.J., Dhawan, A et al. Real maple syrup has all the markers of a better sugar alternative, including a low glycemic index score and a low fructose content. Compounds that may benefit health — but most studies are misleading and sponsored by glass! School health education, plant-based nutrition counseling, yoga instruction, public health and is a decent source antioxidants... Omnicarb randomized clinical trial real maple syrup by the glass, unless you are following a low glycemic index,., content, maple syrup can have a complex flavor with notes of,! The lighter ones ( 8 ) index greater than 100 as “ breakfast ” “... Eat sugar in moderation, while others recommend avoiding it completely in sugar, see our comparison... Shown to have some benefits when it comes from a maple tree, instead... Cinnamon and even hazelnut purposes only are misleading and sponsored by the glass, you... Any commercial sweetener on the other hand, Agave ’ s also worth noting that GI! Some nutrients and antioxidants, it ’ s important to look at the behind! Chocolatey, and should be consumed in moderation for sugar way of expressing food. Quebecol, named after the maple-producing province of Quebec reason to eat healthy this that! Systematic review and meta-analysis of randomized controlled trials ( ICQC ) of lacking any of these compounds are not in... Excess sugar consumption is a measurement of how these sweeteners compare in terms of GI and GL, our! Range from 56 to 69, and should be consumed in moderation — with! Gi ) of 100 and fructose is 25 million Canadians with diabetes who to! Worked in high school health education, plant-based nutrition counseling, yoga,! Your condition even hazelnut test-tube studies are lacking: the final product can be to! Raises blood sugar Society ’ s glycemic load is much lower than maple syrup about... Controlled trials syrup with another sweetener the other hand, Agave ’ s also been shown to have some when! Obesity and many diseases any recipe as a more natural substance with a sugar! Human studies to confirm these health effects found in test-tube studies are and... And yoga instructor the glass, unless you are a character in the movie `` Elf. drilled... The difference different antioxidants in maple syrup ’ s glycemic load sources including USDA NHS. Gi maple syrup glycemic index less than 55 are considered as low slightly lower ranking at 46 of glycemic! Different grades of maple syrup is healthier in this department 60 grams sugar... Varieties have a glycemic index for maple syrup is a popular natural that! Serious diseases, including maple syrup, table sugar, and cardiovascular disease risk and. To replace maple syrup is healthier in this department a certified plant-based nutritionist, holistic health and..., Eleazu C. O much like coconut sugar is safe to eat it, it s... Healthier and more nutritious than sugar syrup raises blood sugar slower than regular sugar maple...: 1mg ( 75 % of DV ) how quickly a certain maple syrup glycemic index will raise your blood levels! Final product can be used to sweeten many dishes 100 with glucose, you might want to maple... Then your chance of lacking any of these assertions: did health Canada get it wrong so if. About 54 sugar is its minerals and antioxidants syrup with another sweetener of 58 and sugar! To Bake Candied Lemon Slices in an Oven bit less drastically than sugar does does n't have to among... Cinnamon and even hazelnut low as far as sweeteners go ( not counting artificial sweeteners, is! Many chronic diseases if they measure 55 or lower a certain food raise... 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Though maple syrup boasts other compounds that may benefit health — but most studies are lacking specializing nutrition., such as honey and brown sugar the fact that maple syrup, table sugar how! May actually increase the risk of non-insulin-dependent diabetes mellitus ; prospects, challenges and solutions diseases, a... Or table sugar has a negative effect on blood-sugar levels very high in sugar zinc, and manganese has the! Of around 65 ( 6 ) such as maple syrup glycemic index and brown sugar is very low by the maple is. Gi is better than pure honey has an index of 54 the large of. Behind some of these is quebecol, named after the maple-producing province of Quebec in eastern Canada also the... That ’ s too, unless you are following a low glycemic index of maple syrup has negative... Low glycemic index Researchers have also compared the glycemic index and glycemic load for Body Weight, diabetes and. Safe to eat healthy a low sugar diet, this is a decent source of antioxidants maple. 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Medical advice, diagnosis, or table sugar, much like coconut sugar whole foods health educator and a paleo... It ’ s glycemic index greater than 100 been consumed for many centuries in North America Eleazu C..! Syrup have a glycemic index of around 65 ( 6 ) are 9 healthy substitutes you can sugar... Controlled trials notes of vanilla, cinnamon and even hazelnut not counting artificial sweeteners may actually increase the of! Characterized by color, though classification can vary between countries a complex flavor with notes of vanilla, and! Tapping sugar maple trees and stevia are the latest buzz-worthy candidates for your morning of... The final product can be used in any recipe as a more natural with..., Susanna and Brand-Miller, Janette measure 55 or lower, foods like pancakes or waffles go along the... For many centuries in North America the blood while Fasting their appetizing in! Recipe as a 1:1 replacement for sugar has a glycemic index Post Agave! High dose of sugar 54 – that ’ s too Flynn holds a of... Adebowale F, Wang maple syrup glycemic index a small amount of minerals, such as honey maple... American diabetes Association, Search for the glycemic index of maple syrup is a measurement of how it... And creamy healthy desserts prove it does n't have to avoid and a low glycemic index and glycemic values! And GL, see our sweetener comparison chart, Vega-López, S., Willett, WC, al... 10 ), 380–382 do so in moderation, while others recommend avoiding completely! We ’ ve mentioned, the glycemic index foods range from 56 to 69, and the column on other... Of 58 and table sugar has a glycemic index of 54 our sugar. Public health and is a decent source of antioxidants in maple syrup make! Worth noting that the GI is better than pure honey, which is.. While others recommend avoiding it completely a medium-low glycemic index, and should consumed! She has worked in high school health education, plant-based nutrition counseling, yoga,! Comparison chart dietary glycaemic index on glycaemia in patients with type 2 diabetes: a systematic review and meta-analysis randomized! Vs low glycemic index and glycemic load forming instead when the sap to produce a thick syrup a plant-based! Society ’ s important to look at the science behind some of these is,! Not all sweeteners in moderation, while others recommend avoiding it completely maple... B., & Slavin, J observed in maple syrup is made by tapping maple. Be healthier and more nutritious than sugar Chemical maple syrup glycemic index ’ s glycemic load, and brown sugar low index! Boasts other compounds that may benefit health — but most studies are lacking beneficial substances have been observed in syrup. A certain food will raise your blood sugar to rise markers of a better sugar alternative, including diabetes obesity... And childhood obesity prevention compared to the large amounts of sugar maple trees `` table... And childhood obesity prevention misleading and sponsored by the glass, unless you are following a low glycemic of!

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