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 is still high in sugar and should be consumed in moderation.
Maple syrup is made from boiling the sap of the sugar maple tree (Acer saccharum). The sap is mostly made of water, so it needs to be boiled down to concentrate the sugars into a thick syrup.
Because maple syrup is minimally processed, it is an unrefined product—meaning it retains its natural nutrients. Refined sugars, like white sugar, are heavily processed and stripped of their nutrients.
Maple syrup may offer health benefits from nutrients like:
- Polyphenols: A type of antioxidant that helps reduce inflammation and cellular damage.
- Abscisic acid: A plant hormone that may 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 converting food into energy.
- Manganese: A mineral essential for bone health, metabolism, and immune response.
- Zinc, calcium, and potassium: Minerals that may help support bone, muscle, and nervous system health.
Types of Maple Syrup
Pure maple syrup can have different flavor profiles and colors. Early harvested maple syrup is typically 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 typically classified into the following colors and flavor profiles:
- Gold: A delicate, sweet syrup that looks nearly translucent and is harvested from the first sap of the season.
- Amber: A rich-tasting syrup with a medium color that offers a traditional maple flavor.
- Dark: A strong-tasting syrup with a more caramel flavor that is harvested later or heated longer.
- Very dark: A robust-tasting syrup with notes of coffee and molasses that is usually harvested at the end of the season.
Both maple syrup and white sugar contain sugar in the form of sucrose. However, maple syrup is seen as a healthier alternative to white sugar because it contains beneficial nutrients and affects blood sugar differently.
Some key differences that may make maple syrup a healthier choice include:
Lower 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 lower-carb diet or trying to eat less added sugar.
Contains Vitamins and Minerals
Because white sugar is a heavily processed product, it is almost completely stripped of any 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 the levels are nearly undetectable.
Provides Antioxidants
Maple syrup contains dozens of antioxidant compounds, including polyphenols like phenolic acid, flavonoids, and quebecol. Antioxidants can help reduce oxidative stress that can damage the body on a cellular level and potentially cause health issues like cancer and cardiovascular diseases.
Typically, dark maple syrup contains more antioxidants compared to gold or amber varieties. White sugar does not contain a significant amount of antioxidants.
May Promote Gut Health
Researchers have identified a prebiotic fiber called inulin in maple syrup. Prebiotic fibers help feed 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, so more research is needed to understand how the inulin in maple syrup affects gut health.
However, some studies have also found that diets high in sugar contribute to more harmful gut bacteria and poor gut health.
Smarter Choice for Blood Sugar Support
Maple syrup has a glycemic index (GI) of 54 compared to white sugar’s GI of 65. A lower glycemic index means a product is less likely to cause a sharp rise in blood sugar levels.
Sugar is known to increase blood sugar levels quickly. Studies have found that even the slightly lower GI of maple syrup caused a slower rise in blood sugar compared to white sugar. This may be beneficial to people who need to closely manage their blood sugar levels, such as those 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 replace sugar with maple syrup in a variety of beverages and recipes. However, because maple syrup is a liquid, you will need to use less maple syrup than you would 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 and earthier flavor.
Some easy maple syrup substitutions include:
- Baking: You can typically substitute 3/4 cup of maple syrup for every 1 cup of white sugar in banana bread or muffins. You also need to reduce other liquids by a few tablespoons.
- Beverages: Maple syrup dissolves in hot and cold drinks, making it an easy way to sweeten coffee, tea, cocktails, hot chocolate, and smoothies.
- Oatmeal: Replace white or brown sugar in morning oatmeal with a drizzle of maple syrup for added sweetness and maple flavor.
- Salad dressings and marinades: Substitute maple syrup in sweet vinaigrettes or meat marinades for sweet and savory flavor.
While maple syrup can add more nutrients and antioxidants to your diet than white sugar, it is still primarily made of sugar in the form of sucrose.
Maple syrup is considered an added sugar and should be enjoyed in moderation as part of a balanced diet. The recommended daily value of added sugars is 50 grams per day, or 200 calories of added sugar in a 2,000-calorie diet.
