Maple syrup is a popular natural sweetener that comes from the sap of maple trees native to Canada and the Northeastern United States. Over 70% of the world’s supply of maple syrup is made in the province of Quebec.¹ It has a distinct flavor profile and is often used as a topping for breakfast foods, such as pancakes, waffles, and French toast.
Maple syrup is often used as a replacement for white or brown sugar.
This article will explore how maple syrup may impact blood sugar levels and the health benefits that could be gained from including this natural sweetener in meals.
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Glycemic Index Table
Maple syrup has a low glycemic index rating of 54.² In comparison, table sugar has a glycemic index of 65, and honey has a glycemic index of 58.² This difference shows that maple syrup will raise blood sugar levels slower than regular sugar and honey.
While it may have a low glycemic index, maple syrup does not contain fiber. Fiber often slows down digestion, so without this nutrient, consuming too much maple syrup could cause dramatic swings in blood sugar and insulin levels.
The below glycemic index and glycemic load data are for 100g pure Canadian maple syrup, which equals approximately ⅓ cup:² ³
Nutritional Facts
Maple syrup is high in calories and primarily composed of carbohydrates, with sucrose being the main carb in this food. Maple syrup also contains small amounts of minerals, including manganese, riboflavin, zinc, potassium, and calcium.
The below nutritional information is for 100g of maple syrup, which equates to approximately ⅓ cup.³
Nutritional Facts
Is Maple Syrup Good for Weight Loss?
When choosing a natural sweetener, many wonder whether maple syrup is healthier than table sugar. While maple syrup and sugar contain carbohydrates and can raise blood sugar levels, maple syrup has a lower glycemic index than white sugar. The lower glycemic index of maple syrup is due to fructose, which is absorbed more slowly by the body than glucose, the primary sugar in white sugar.
While maple syrup may have a lower glycemic index than sugar, both should be consumed in moderation as part of a healthy diet. Choosing natural sweeteners like maple syrup over processed white sugar may offer additional nutritional benefits. However, it’s important to avoid consuming too much of any sweetener, especially if your goal is to lose weight.
Is Maple Syrup Safe for People Living with Diabetes?
While maple syrup is a natural sweetener with beneficial compounds like antioxidants and antibacterial properties, it is also high in sugar and calories. People living with certain medical conditions, like diabetes, should be mindful that maple syrup causes sudden spikes in blood sugar.
Maple syrup can be good for you when consumed as part of a balanced diet. If you have concerns about high blood sugar, add sources of protein and dietary fat when you consume maple syrup. This will help to slow digestion and prevent blood sugar spikes.
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Allergies
Maple syrup allergies are rare. However, individuals allergic to birch tree pollen may experience cross-reactivity when consuming maple syrup. This reaction can cause symptoms such as itching and tingling in the mouth. If you have allergies to tree saps or pollen, it is highly recommended to use caution when consuming maple syrup.
Also, while extremely uncommon, some individuals may have an allergy to maple. Symptoms may include skin reactions, gastrointestinal distress, or respiratory issues.
If you suspect an allergy to maple syrup, please consult a healthcare professional.
References
References
- Too, K. K. (2017). The World’s Top Producers of Maple Syrup. WorldAtlas. https://www.worldatlas.com/articles/the-world-s-top-producers-of-maple-syrup.html
- The University of Sydney. (2023, May 1). Glycemic Index – Glycemic Index Research and GI News. https://glycemicindex.com/
- USDA FoodData Central. (2019, April 1). Food Details - Syrups, maple. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/nutrients
- Phillips, K. W., Carlsen, M. H., & Blomhoff, R. (2009). Total Antioxidant Content of Alternatives to Refined Sugar. Journal of the American Dietetic Association, 109(1), 64–71. https://doi.org/10.1016/j.jada.2008.10.014
- Mamdouh M. Abou-Zaid, Constance Nozzolillo, Amanda Tonon, Melanie Coppens & Domenic A. Lombardo (2008) High-Performance Liquid Chromatography Characterization and Identification of Antioxidant Polyphenols in Maple Syrup, Pharmaceutical Biology, 46:1-2, 117-125. doi: 10.1080/13880200701735031
- González-Sarrías A, Ma H, Edmonds ME, Seeram NP. Maple polyphenols, ginnalins A-C, induce S- and G2/M-cell cycle arrest in colon and breast cancer cells mediated by decreasing cyclins A and D1 levels. Food Chemistry. 2013 Jan 15;136(2):636-42. doi: 10.1016/j.foodchem.2012.08.023. Epub 2012 Aug 23. PMID: 23122108.
- Pandey KB, Rizvi SI. Plant polyphenols as dietary antioxidants in human health and disease. Oxidative Medicine and Cellular Longevity. 2009 Nov-Dec;2(5):270-8. doi: 10.4161/oxim.2.5.9498. PMID: 20716914; PMCID: PMC2835915.
- Makarem N, Bandera EV, Nicholson JM, Parekh N. Consumption of Sugars, Sugary Foods, and Sugary Beverages in Relation to Cancer Risk: A Systematic Review of Longitudinal Studies. Annual Review of Nutrition. 2018 Aug 21;38:17-39. doi: 10.1146/annurev-nutr-082117-051805. Epub 2018 May 25. PMID: 29801420.
- Satokari R. High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria. Nutrients. 2020 May 8;12(5):1348. doi: 10.3390/nu12051348. PMID: 32397233; PMCID: PMC7284805.
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