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maple syrup vs sugar

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

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