Is Maple Syrup Really Better for You Than Sugar?

Maple syrup is often considered a healthier alternative to white table sugar because it is minimally processed. Unlike white sugar, maple syrup is a more “natural” sweetener that retains beneficial minerals, vitamins and antioxidants. However, maple syrup remains high in sugar and should be consumed in moderation.

Maple syrup is made by boiling the sap of the sugar maple (Acer saccharum). The sap is mostly water, so it must be boiled to concentrate the sugars into a thick syrup.

Since maple syrup is minimally processed, it is an unrefined product, which means it retains its natural nutrients. Refined sugars, like white sugar, are heavily processed and stripped of their nutrients.

Maple syrup may provide health benefits through nutrients such as:

• Polyphenols: A type of antioxidant that helps reduce inflammation and cell damage.
• Abscisic acid: A plant hormone that can help manage blood sugar levels.
• Inulin: A dietary fiber that helps support healthy gut bacteria.
• Vitamin B2 (riboflavin): A vitamin that supports your metabolism by transforming food into energy.
• Manganese: A mineral essential for bone health, metabolism and immune response.
• Zinc, calcium and potassium: Minerals that can help support bone, muscle and nervous system health.

Types of maple syrup

Pure maple syrup can have different flavor profiles and colors. Maple syrup harvested early is generally more translucent and slightly sweeter. Maple syrup will become darker and have a stronger flavor when harvested later in the season or boiled for longer periods of time.

In North America, pure maple syrup is generally classified according to the following colors and flavor profiles:

• Gold: A delicate and sweet syrup, almost translucent, harvested from the first sap of the season.
• Amber: A rich tasting, medium colored syrup that offers a traditional maple flavor.
• Dark: A strong tasting syrup with a more caramel flavor that harvests later or warms longer.
• Very dark: A robust tasting syrup with notes of coffee and molasses that is generally harvested at the end of the season.

Maple syrup and white sugar contain sugar in the form of sucrose. However, maple syrup is considered a healthier alternative to white sugar because it contains beneficial nutrients and affects blood sugar levels differently.

A few main differences that can make maple syrup a healthier choice include:

Reduced sugar and carbohydrate content

Maple syrup contains less sugar (in the form of sucrose) and carbohydrates than white sugar. A 100-gram serving of maple syrup contains 67 grams of carbohydrates and 58.3 grams of sucrose. The same amount of white sugar contains 99.6 grams of carbohydrates and 99.8 grams of sucrose.

As a result, maple syrup may be a better sweetener choice for people following a low-carb diet or trying to eat less added sugar.

Contains vitamins and minerals

Because white sugar is a heavily processed product, it is almost entirely devoid of vitamins and minerals. One tablespoon (20 grams) of maple syrup provides nearly 25% of the daily value (DV) of manganese and 20% of the DV of vitamin B2. White sugar contains no B2 and almost no manganese.

Maple syrup also provides small amounts of essential minerals, including zinc, calcium and potassium. Sugar also contains these minerals, but their levels are almost undetectable.

Provides antioxidants

Maple syrup contains dozens of antioxidant compounds, including polyphenols like phenolic acid, flavonoids and quebecol. Antioxidants can help reduce oxidative stress which can damage the body at a cellular level and potentially cause health problems like cancer and cardiovascular disease.

Generally, dark maple syrup contains more antioxidants than golden or amber varieties. White sugar does not contain a significant amount of antioxidants.

May support gut health

Researchers have identified a prebiotic fiber called inulin in maple syrup. Prebiotic fiber helps feed the beneficial bacteria in your digestive system to promote a healthy balance of gut bacteria. White sugar does not contain inulin.

Studies on inulin in maple syrup are limited and often small. More research is therefore needed to understand how the inulin in maple syrup affects gut health.

However, some studies have also shown that diets high in sugar contribute to more harmful gut bacteria and poor gut health.

A smarter choice for blood sugar support

Maple syrup has a glycemic index (GI) of 54, compared to white sugar’s of 65. A lower glycemic index means a product is less likely to cause a sharp rise in blood sugar.

Sugar is known to quickly raise blood sugar levels. Studies have shown that even the slightly lower GI of maple syrup caused a slower rise in blood sugar compared to white sugar. This may be beneficial for people who need to closely manage their blood sugar levels, such as people with diabetes.

Maple syrup also contains abscisic acid, a plant hormone that may help manage blood sugar levels and reduce insulin sensitivity. This hormone is not found in sugar.

You can substitute maple syrup for sugar in various drinks and recipes. However, because maple syrup is a liquid, you will need to use less maple syrup than sugar. You may also need to reduce other liquids in recipes. Maple syrup will also change the flavor profile of recipes, adding sweetness with a richer, earthier flavor.

Here are some easy substitutions for maple syrup:

• Pastry shop: You can usually substitute 3/4 cup of maple syrup for 1 cup of white sugar in banana bread or muffins. You should also reduce other liquids by a few tablespoons.
• Drinks: Maple syrup dissolves in hot and cold drinks, making it an easy way to sweeten coffee, tea, cocktails, hot chocolate and smoothies.
• Oatmeal: Replace brown or brown sugar in morning oatmeal with a drizzle of maple syrup for added sweetness and maple flavor.
• Dressings and marinades: Substitute maple syrup in sweet salad dressings or meat marinades for a sweet and savory flavor.

Although maple syrup can add more nutrients and antioxidants to your diet than white sugar, it is still primarily made up of sugar in the form of sucrose.

Maple syrup is considered an added sugar and should be consumed in moderation as part of a balanced diet. The recommended daily value for added sugars is 50 grams per day, or 200 calories of added sugar in a 2,000-calorie diet.