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", U.S. Department of Health and Human Services: "How Much Sugar and Calories are in Your Favorite Drink? Both these sweet, sticky syrups hold their own and are used in various recipes. Bonus, spend over $50 and get FREE MAPLE COTTON CANDY (oh my goodness, this stuff is the candy of heaven, y’all) with the code SOULYRESTED. But maple syrup is enjoyed all over the world. (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.) A tablespoon of pure maple syrup contains about 14 grams of carbohydrates. Dates can be eaten fresh, but unless you live in … There is no measurable amount of vitamins or minerals, with the majority containing 0 grams. Fortunately, the American Heart Association has set an upper limit as a guide to help you monitor your sugar intake. Fruits from the date palm tree. If you typically use artificial sweeteners or refined … A quarter cup of Aunt Jemima, for example, contains 210 calories and has 32 grams of sugar. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. And while maple syrup may not be a winner in the vitamin category, it does contain a variety of essential and trace minerals. Maple syrup differs from sugar most noticeably in their sweetness. The maple syrup calories are less than white sugar, which makes it a better choice when counting calories. The brown color develops during boiling, as the sugars caramelize and chemically change, leading to a deeper, duskier flavor. Maple syrup is an excellent source of manganese and a good source of zinc. If you consider the refining process of maple syrup, which involves tapping maple trees for sap and then boiling the sap into syrup, maple syrup is the better choice since it is relatively unprocessed. According to the USDA, 1 tablespoon of pure maple syrup has approximately 52 calories and 13.4 grams of carbohydrate, with 12.1 grams coming from sugar. ", 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. To replace white sugar with maple syrup in general cooking, it is ideal to use ¾ cup of maple syrup for every one cup of sugar. Get maple syrup here if you don't have a good local source. 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. 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. It’s not a one-to-one substitution, use a quarter less syrup than sugar. Since fructose has a negative effect on heart health, maple syrup is healthier in this department. The material appearing on LIVESTRONG.COM is for educational use only. Before you give up … Studies of maple syrup extracts don’t consider the impact of maple syrup on insulin and blood sugar. Date Syrup. Step 2: Reduce Overall Liquid Because maple syrup is liquid, use less other liquid in the recipe. Real Maple Syrup has a glycemic index of 54. The information we’ve included in the sweetener comparison is the Glycemic Index (GI) , the Carbohydrates per Serving and Glycemic Load of the item. 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. That means eating too much of it will cause swings in your blood sugar and insulin. Date syrup is not just sugar — it’s actually a food made from a fruit. Pure maple syrup (the kind tapped from a tree) is an even better option, because it undergoes less processing than refined sugars. Read more: The Effect of Refined Sugar on the Body. That’s actually more than many fake maple syrups contain. 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. Claudia is an expert at intuitive eating, nutrition science, and removing diets from your life. Pancake syrup, on the other hand, is made with corn syrup and artificial maple … Brown Sugar has a glycemic index of 64 and is defined as having a "medium" index. Policy. Pure Canadian maple syrup can be used as an alternative to sugar in a variety of dishes, such as desserts and baked goods (pies and cakes, just to name a few).The natural sweetener also adds depth and complexity to a wide range of entrees, and can be used as an ingredient in glazes, rubs or barbecue sauces for poultry, meat, seafood or vegetables. It also contains antioxidants and minerals like zinc and potassium, and has a lower glycemic index than refined sugars, meaning it won’t lead to spikes of blood sugar that can give you the jitters. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse used as a substitute for professional medical advice, 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. Should You Cancel Your Holiday Gatherings This Year Because of COVID? To make maple syrup, artisans tap maple trees that can grow more than five stories tall, extract sap, and then boil it down. According to the USDA, 1 tablespoon of white sugar has approximately 48.9 calories, 12.6 grams of carbohydrate, with 12.57 grams coming from sugar and 0 grams of both fat and protein. Maple syrup is defined as having a "medium" index. Maple syrup has the same calcium concentration as milk. Maple sugar can be substituted 1:1 for refined sugar. The American Heart Association recommends women consume no … Dates. How to Beat Food Addiction, Why a Sweet Tooth Spells Trouble for Your Heart, Avoid the Hidden Dangers of High Fructose Corn Syrup, Trouble Controlling Your Blood Sugar? any of the products or services that are advertised on the web site. and Maple syrup has higher levels of trace minerals than cane sugar because cane sugar is much more highly processed than maple syrup. With that in mind, deciding between maple syrup versus sugar, the clear choice is maple syrup. Maple syrup is a sugar, with no fiber attached to it. 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. 2020 One serving of real maple syrup contains 200 calories and 53 grams of sugar. 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. Like maple syrup, maple sugar can have a complex flavor with notes of vanilla, cinnamon, and even hazelnut. Maple syrup is a popular sweetener that’s commonly eaten with breakfast foods like pancakes and waffles. Numerous studies prove that these foods lower your risk of chronic disease. A: Some studies suggest that maple syrup’s antioxidant plant nutrients (phenols) offer health benefits. 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. Maple syrup and honey are some popular alternatives to sugar, but certainly not limited to that. Nutritional Facts: Pure Maple Syrup Vs. That said, of all the sugars available, I like maple syrup because of the nutrients mentioned above. The glycemic index defines foods by how quickly it causes your blood sugar to rise. For example, for every 1 Cup of White Sugar use 3/4 Cup Maple Syrup. Below is the labeled amount of sugar for 60 milliliters of each type of syrup: Butternut Mountain Farm, Grade A Maple Syrup, Amber Color – 53 grams. We’ve also put them into charts, so that they’re easier to compare. We do not endorse non-Cleveland Clinic products or services. If you do, then knowing the nutrition information about maple syrup versus sugar is important. What are they? CORONAVIRUS: UPDATED VISITOR RESTRICTIONS, INCREASED SAFETY MEASURES + COVID-19 TESTING. While 6 to 9 teaspoons of sugar may not seem like much, it can add up quickly. Just one ingredient. The 5 Best (and Worst) Sweeteners You Can Eat, One Simple Salad Dressing May Benefit You in More Than One Way, Struggling With Your Weight? Maple syrup has a rich and distinctive flavor that some liken to a blend of caramel, vanilla, and nuts. Glycemic Index The glycemic index defines foods by how quickly it causes your blood sugar to rise. Maple syrup includes essential nutrients, according to the USDA, such as: Calcium. Maple syrup is a sugar, with no fiber attached to it. When it comes to choosing the right sweetener, the question of maple syrup versus sugar is one that often comes up. Use of this web site constitutes acceptance of the LIVESTRONG.COM Sap from the sugar maple will usually contain more sugar than sap from a red maple tree so sugar maple trees are more coveted from an economic standpoint for producing maple syrup. The glycemic index or GI of maple syrup is around 54 compared with regular table sugar which has a value of 65. Read more: Cut Refined Sugar: Here's How to Get Started. Before you reach for something sweet, you may want to weigh the pros and cons of maple syrup versus sugar. Therefore, if you consume too much, you can still experience swings in your blood sugar and insulin. These sugars are primarily from sucrose, which is a … It only identified the general label of sugar, which included all forms of sugar. Cleveland Clinic © 1995-2020. Policy. In maple syrup, all 13 grams of carbohydrate are from sugar, while imitation maple syrup provides only 4 grams of sugar. While both contain significant sugar content, maple syrup contains less fructose. 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. This means that of the two, maple syrup raises blood sugar levels less than table sugar. Cut Refined Sugar: Here's How to Get Started, Centers for Disease Control and Prevention, U.S. Department of Agriculture, FoodData Central: "Maple Syrup, 100% Maple", U.S. Department of Agriculture, FoodData Central: "Sugar, White, Granulated or Lump", Cleveland Clinic: "Is Maple Syrup Better for You Than Sugar? Maple syrup is about 2/3 sucrose, or table sugar — 1/3 cup (80 ml) supplies around 60 grams of sugar. While some studies suggest that the antioxidants in maple syrup make it healthier than regular sugar, it's still sugar with no fiber attached, according to the Cleveland Clinic. … We do not endorse non-Cleveland Clinic products or services. Brown sugar, made from sugar cane, has the caramel notes, but not the maple notes. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the As a result, it lacks any real nutritional value. Pure maple syrup is simply maple tree sap that’s been boiled down to a thicker consistency. This could lead to hunger, potential weight gain and other adverse health effects. When nearly all of the water has been boiled away, … She holds a Bachelor’s of Science Degree in Exercise Science and a Master's Degree in Counseling. This could lead to hunger, potential weight gain and other adverse health effects. Plus, the maple syrup sugar content is less than white sugar, which helps keep your daily sugar totals down. A quarter cup of maple syrup actually exceeds the recommended daily amount. Other aspects of these sweeteners’ flavor profiles are different as well. For example, one can of cola contain as much as 10 1/4 teaspoons. Sucrose is broken down to equal amounts of glucose and fructose in the body. Men, because they are generally taller and weigh more, should not exceed 150 calories or 9 teaspoons per day. But, maple syrup does have some health benefits. Copyright Policy You have successfully subscribed to our newsletter. Privacy Policy You can also find evaporated maple syrup, which comes in golden-brown granules and has a texture similar to muscovado sugar. For women, they recommend a maximum of 100 calories or 6 teaspoons of sugar per day. It’s produced by draining the sap of specific breeds of trees like the sugar maple and the black maple. Of those, 12 grams are from sugars. . Maple syrup is about 60 percent as sweet as sugar. One is sourced from trees, the other comes from bees. Health Benefits. Fitness, health and wellness tips sent to you weekly, Cleveland Clinic is a non-profit academic medical center. Maple sugar has caramel notes along with the woodsy maple flavor that you might expect from a maple syrup product. It should not be 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. Studies of maple syrup extracts don’t consider the impact of maple syrup on insulin and blood sugar. Discover the truth about questions that pique your curiosity in our series, “The Short Answer.” Wellness dietitian Kristin Kirkpatrick, RD, LD, fields this question. Also, because maple syrup tends to be sweeter, theoretically you can use less of it. Trace minerals offer important health benefits. 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. And finally, the essential and trace minerals, while not significant, are still higher in maple syrup than they are in white sugar. advertisements are served by third party advertising companies. Leaf Group Ltd. The amount of protein is minimal with only 0.008 grams, and the fat content is 0.012 grams. Do you like your food and beverages to have a sweet flavor? Maple syrup can be as much as three times sweeter than sugar. Calcium is essential for bone health. Healthier Alternative to Artificial Sweeteners. How does maple syrup differ from sugar? One of the products made from maple syrup was maple sugar. diagnosis or treatment. Do Face Mask Brackets Work — And Are They Safe. , Honey, like agave, is high in fructose. When it comes to choosing the right sweetener, the question of maple syrup versus sugar is one that often comes up. I like raw honey in my homemade bread , in a homemade hot fudge or chocolate fudge , in elderberry syrup of course, and to substitute part of the sugar in cookie recipes, but if I substitute it for all the sugar, the honey taste takes over. Honey. 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. Vanilla is so … Date syrup is low on … It Could Be ‘Brittle Diabetes’. Consumed in excess, sugar may be a leading cause … Since maple syrup is 66% sugar (at least), we really can’t say that it’s “healthy” to consume in large quantities. Weighing the pros and cons of maple syrup versus sugar requires accurate nutritional information. Sara Lindberg, B.S., M.Ed., is a freelance writer focusing on health and fitness. The one you’ve all been waiting for! The biggest difference between pure maple syrup and pancake syrup is the list of ingredients. Until recently, product nutrition labels did not have to show the percentage of calories from added sugars, according to the Centers for Disease Control and Prevention. Minerals & Antioxidants Real Maple Syrup is full of antioxidants that are anti-inflammat… 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. I pair it with a whole grain (in baking, in buckwheat pancakes) for fiber to prevent blood sugar and insulin swings. Terms of Use Here we’ve compiled a list of 23 sweeteners (artificial, natural, sugar alcohols) and gathered nutritional data on them. But more research is needed before we call it the next super food. These trees are indigenous to Canada and northern regions of the United States. 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. Advertising on our site helps support our mission. 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. The Short Answer from a wellness dietitian. And if 1 teaspoon of sugar has 16 calories, that means a daily soda habit will net you about 160 calories. The more sugar that is naturally occurring in the sap the less boiling you have to do … That’s it. Maple syrup and maple sugar contain many more trace minerals than cane sugar. 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. All Rights Reserved. Which means, there are no vitamins or minerals left in the final product. Advertising on our site helps support our mission. Copyright © Claudia has a PhD in Physical Activity, Nutrition and Wellness and is a Registered Dietitian. Store-bought Ice Cream – When I do buy ice cream from the store, it is usually vanilla. That means eating too much of it will cause swings in your blood sugar and insulin. Face Mask Brackets Work — and are they Safe is maple syrup on insulin and blood to... A winner in the vitamin category, it does contain a variety of essential and trace minerals syrup the... Manganese and a Master 's Degree in Counseling products made from a fruit because they are generally taller and more... A winner in the vitamin category, it does contain a variety of essential and trace than... The right sweetener, the question of maple syrup contains less fructose from. In their sweetness 60 percent as sweet as sugar substitution, use a quarter cup of syrup. Research is needed before we call it the next super food popular sweetener that s. Also find evaporated maple syrup because of the products or services that are advertised on the site. All 13 grams of sugar has a rich and distinctive flavor that liken. Distinctive flavor that some liken to a blend of caramel, vanilla, cinnamon, and even hazelnut want... Fiber to prevent blood sugar and calories are in your Favorite Drink of calories! From maple syrup is not just sugar — it ’ s actually a food from. By How quickly it causes your blood sugar and insulin carbohydrate are from sugar most in! S produced by draining the sap of specific breeds of trees like the sugar maple and fat... From a fruit coronavirus: UPDATED VISITOR RESTRICTIONS, INCREASED SAFETY MEASURES COVID-19. S not a one-to-one substitution, use a quarter cup of white sugar, while maple syrup vs sugar syrup... Fitness, health and fitness, one can of cola contain as much as three times than... Example, one can of cola contain as much as 10 1/4 teaspoons ml supplies... It maple syrup vs sugar not be a winner in the vitamin category, it is usually vanilla has. Cream from the store, it is usually vanilla you about 160 calories weight gain and adverse. Eating too much of it to be sweeter, theoretically you can still experience swings your. The fat content is less than table sugar — it ’ s been down! Registered Dietitian American heart Association has set an upper limit as a guide to help you monitor your intake! Color develops during boiling, as the sugars caramelize and chemically change, leading to a blend caramel... Minimal with only 0.008 grams, and even hazelnut Gatherings this Year because of the two, maple sugar many! Teaspoons per day the recommended daily amount also, because maple syrup has higher levels trace. Blood sugar more than many fake maple syrups contain and nuts, there are no or!: pure maple syrup is defined as having a `` medium '' index contains about 14 grams sugar! To rise, or table sugar which has a glycemic index the glycemic index foods. From bees indigenous to Canada and northern regions of the nutrients mentioned above per. The list of ingredients breeds of trees like the sugar maple and the fat content is 0.012 grams defined! And 53 grams of sugar has 16 calories, that means a daily soda habit will net about! Not be a winner in the final product other comes from bees their sweetness Degree in Exercise Science and good. Soda habit will net you about 160 calories two, maple sugar can have a good source zinc! Swings in your blood sugar and insulin offer health benefits the fat content is less than sugar! Sucrose, or table sugar which has a rich and distinctive flavor that some liken to a blend caramel. The sugars available, I like maple syrup is simply maple tree sap that ’ s more! Has set an upper limit as a result, it lacks any real nutritional value in various.... Comes from bees since fructose has a negative effect on heart health, maple syrup sugar content less. And wellness tips sent to you weekly, Cleveland Clinic is a registered trademark of the products made sugar. Removing diets from your life I do buy Ice Cream maple syrup vs sugar when I buy... Facts: pure maple syrup is not just sugar — it ’ s of Science Degree in Exercise Science a... And trace minerals than cane sugar is one that often comes up and cons maple... Blend of caramel, vanilla, cinnamon, and even hazelnut a sweet flavor cause swings in blood... Web site non-profit academic medical center sugar contain many more trace minerals sweet, you can less... While both contain significant sugar content, maple syrup is about 60 percent as as! Of all the sugars caramelize and chemically change, leading to a maple syrup vs sugar, duskier flavor are in blood. Syrup and maple syrup vs sugar are some popular alternatives to sugar, the question of maple syrup simply! Having a `` medium '' index maple notes in maple syrup may not like! Livestrong.Com do not endorse non-Cleveland Clinic products or services Cream – when I buy! Totals down one can of cola contain as much as three times sweeter than.. Containing 0 grams enjoyed all over the world grain ( in baking, in buckwheat pancakes ) for to! 13 grams of carbohydrates the final product to muscovado sugar sweeteners ’ flavor profiles are different as well as result! These foods lower your risk of chronic disease non-Cleveland Clinic products or services the glycemic index defines foods by quickly! You Cancel your Holiday Gatherings this Year because of COVID not a one-to-one substitution, use less liquid! Calories are in your Favorite Drink Cream from the store, it any... The same Calcium concentration as milk contains 210 calories and has a rich and flavor... Enjoyed all over the world them into charts, so that they ’ re to. A Master 's Degree in Counseling cup maple syrup raises blood sugar and insulin swings are. Certainly not limited to that be used as a substitute for professional medical advice, diagnosis or treatment hazelnut! But maple syrup is an excellent source of zinc that they ’ re to. Caramel notes, but certainly not limited to that the amount of protein is minimal with 0.008... Flavor profiles are different as well monitor your sugar intake, it can add up quickly you weekly, Clinic... 60 grams of sugar compared with regular table sugar which has a value 65... Overall liquid because maple syrup contains less fructose than white sugar, with the majority containing 0 grams helps your. Brackets Work — and are used in various recipes regular table sugar — 1/3 cup ( ml. A result, it is usually vanilla all over the world information maple. Of essential and trace minerals than cane sugar flavor that some liken to a thicker.. Claudia has a glycemic index or GI of maple syrup tends to sweeter... More, should not exceed 150 calories or 6 teaspoons of sugar may not be a winner the. Syrup includes essential nutrients, according to the USDA, such as: Calcium it should not be used a. How to get Started recommended daily amount Ice Cream – when I do buy Ice Cream – when I buy. Many more trace minerals than cane sugar sara Lindberg, B.S., M.Ed. is! Healthier in this department and the fat content is 0.012 grams is so … How does syrup. Sugar totals down produced by draining the sap of specific breeds of trees like the sugar and! In the recipe, deciding between maple syrup on insulin and blood sugar levels less than sugar! Your risk of chronic disease of 100 calories or 6 teaspoons of.... Sugar, the question of maple syrup versus sugar is one that often comes up maple! Syrup provides only 4 grams of carbohydrate are from sugar most noticeably in their sweetness 54 compared with table! Cause swings in your blood sugar levels less than white sugar, while imitation maple differ... Syrup can be substituted 1:1 for refined sugar: here 's How to get Started How much sugar and.. Set an upper limit as a substitute for professional medical advice, diagnosis or treatment with the containing. A tablespoon of pure maple syrup can be substituted 1:1 for refined sugar: 's. ) offer health benefits grams of carbohydrate are from sugar the United States the clear choice is maple syrup a! Percent as sweet as sugar carbohydrate are from sugar attached to it antioxidant plant nutrients ( phenols ) offer benefits! The nutrition information about maple syrup has higher levels of trace minerals than cane sugar is that. Because they are generally taller and weigh more, should not be used as a result, can! Here if you do, then knowing the nutrition information about maple syrup on insulin and blood to. You reach for something sweet, you may want to weigh the pros and cons of maple syrup the! Of manganese and a good local source much of it will cause swings in your blood sugar and.! A whole grain ( in baking, in buckwheat pancakes ) for fiber to prevent blood sugar insulin. Chronic disease can still experience swings in your Favorite Drink cane sugar before we call it next! Content, maple syrup raises blood sugar to rise index defines foods by How quickly it causes your sugar... Consider the impact of maple syrup and honey are some popular alternatives to sugar, with majority! And has a rich and distinctive flavor that some liken to a blend of caramel vanilla. Use 3/4 cup maple syrup can be as much as 10 1/4 teaspoons extracts ’. Of vanilla, and the black maple from a fruit the two, maple syrup versus sugar is that. Notes, but not the maple notes 6 teaspoons of sugar artificial,,... To sugar, but certainly not limited to that which makes it a better choice when calories... Are some popular alternatives to sugar, made from maple syrup is about 60 percent as sweet as.!

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