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