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The material appearing on LIVESTRONG.COM is for educational use only. The darker syrups are made from sap extracted later in the harvest season. All rights reserved. 1 Cut each slice of bread into 4 sticks. In cold climates, these trees store starch in their trunks and roots before winter; the starch is then converted to sugar that rises in the sap in late winter and early spring. ", Oncology Reports: "Inhibitory Effect of Maple Syrup on the Cell Growth and Invasion of Human Colorectal Cancer Cells", Harvard Men's Health Watch: "The Sweet Danger of Sugar", Harvard University Museum of Natural History: "Sugar Maple", Indiana Department of Natural Resources: "Tasty Maple Syrup Starts with a Sugar Maple Tree", The University of Maine Extension: "Bulletin #7036, How to Tap Maple Trees and Make Maple Syrup", University of Vermont: "History of Maple", USDA: "FDA Issues Final Guidance Regarding the Declaration of Added Sugars on the Nutrition Facts Label for Honey, Maple Syrup, Other Single Ingredient Sugars and Certain Cranberry Products", USDA Natural Resources Conservation Service: "Maple Syrup", Michigan State University Extension: "Celebrating the History of Maple Syrup", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Our website services, content, and products are for informational purposes only. So if you enjoy pancakes with this delicious golden liquid, you don’t have to … Maple Syrup Benefits 1. In fact, sugar may be the most detrimental dietary component of all.Eating excessive amounts of sugar, whether it comes from maple syrup, raw agave nectar, organic cane sugar, or any other kind of sugar, is a fast and efficient way to hurt yourself.What’s considered excessive? If you need to lose weight or improve your metabolic health, you would be better off skipping sweeteners altogether instead of going for maple syrup. The sap is boiled until most of the water evaporates, leaving a thick, sugary syrup, which is then filtered to remove impurities. Pure maple syrup sold in stores is identified by grade — going from light to dark: Fancy, Grade A Medium Amber, Grade A Dark Amber and Grade B — and has many culinary uses. Pumpkin puree and maple syrup add sweetness to help cut down the amount of added sugar while ensuring this healthy loaf stays moist and tender. Leaf Group Ltd. Healthline Media does not provide medical advice, diagnosis, or treatment. Maple sugaring season occurs when the sap flows — this happens when daytime temperatures rise above freezing, and nighttime temperatures fall below freezing, usually between mid-February and mid-April, depending on location. It provides much more iron, calcium, zinc, manganese and potassium. Kirsten has a Master of Science in Nutrition and Bachelor of Science in Dietetics. These have a stronger maple flavor and are usually used for baking, whereas the lighter ones are drizzled directly atop foods like pancakes. Numerous potentially beneficial substances have been observed in maple syrup. Minerals and antioxidants aside, maple syrup is another form of sugar, and eating sugar does not contribute to good health. It tastes so fresh and delicious and is perfect on top of pancakes, french toast, German pancakes, crepes and waffles.. Maple syrup contains a small amount of minerals, such as manganese and zinc. Copyright Policy A hole is drilled in a maple tree so that its sap pours into a container. used as a substitute for professional medical advice, Delicious and healthy and the best part is only one bowl to wash!!! Maple syrup also contains more sodium than honey. There are several different grades of maple syrup characterized by color, though classification can vary between countries. Both have pros and cons, but is one better for you? Privacy Policy Terms of Use Over 80% of the world’s supply is now produced in the province of Quebec in eastern Canada. In order to take advantage of pure maple syrup's beneficial qualities, when you purchase maple syrup, look at the ingredients label — it should read "pure maple syrup" or "maple syrup." Real maple syrup is an excellent source of manganese, which helps repair muscle and cell damage; it also keeps bones strong and blood sugar levels normal. Antioxidants can neutralize free radicals and reduce oxidative damage, potentially lowering your risk of some diseases. Because maple syrup nutrition supplies inflammation-reducing polyphenol antioxidants, it can be considered part of a healthy diet that’s helpful in preventing certain diseases — such as neurodegenerative diseases, arthritis, inflammatory bowel disease or heart disease. Pure maple syrup, while still considered a sugar, contains valuable nutrients such as calcium, potassium, manganese, magnesium, phosphorus, zinc, and iron and B vitamins, among others. Maple syrup is about 2/3 sucrose, or table sugar — 1/3 cup (80 ml) supplies around 60 grams of sugar. It is a real food from a plant, so it will naturally be high in phytochemicals that can have many beneficial health effects not even … Maple syrup is hardly a nutritional powerhouse and does not contain as many healthy nutrients as many other sweet food such as fruit. Health benefits of Maple Syrup. In small amounts, it can also be a good substitute for white sugar. Remarkably, it can take 40 gallons of sap to make a single gallon of pure maple syrup… Even though maple syrup does contain some nutrients and antioxidants, it is also very high in sugar. What sets maple syrup apart from refined sugar is its minerals and antioxidants. Use of this web site constitutes acceptance of the LIVESTRONG.COM Recipes for Naturally Gluten-Free Desserts," was published in 2014 by Chronicle Books. Maple syrup’s plant-based compounds reduce oxidative stress, which is … In June 2019, the Food and Drug Administration issued guidance concerning sugars such as pure maple syrup and honey, stating that single-ingredient sugar products are not required to declare the number of grams of added sugars in a serving of the product on the Nutrition Facts label. It’s made with two varieties of apples to amp up the juicy flavor and then topped with pecans (or walnuts) and rolled oats to really take it to the next level! Pure maple syrup may also contain various phenolic compounds such as lignans and coumarin, quebecol and ginnalin, which could have the ability to lower blood glucose levels, as well as exhibiting an anticancer effect. It contains body-essential nutrients, including calcium, potassium and B vitamins. Since 2014, she has contributed to over 15 digital publications. It contains trace amounts of calcium, iron, zinc, and manganese. Maple syrup is made by tapping sugar maple trees, then boiling the sap to produce a thick syrup. The active compounds in maple syrup have been shown to help reduce the growth of cancer cells and may slow down the breakdown of carbohydrates in your digestive tract (10, 11, 12, 13, 14). This implies that maple syrup raises blood sugar slower than regular sugar. Maple syrup is a popular natural sweetener that is claimed to be healthier and more nutritious than sugar. The inspiration behind this recipe is a deep love for pancakes. Acid ph in the body caused by sugar and processed foods is the leading cause of all disease. While both contain significant sugar content, maple syrup contains less fructose. Maple syrup is made from the circulating fluid, or sap, of sugar maple trees. Giving up sugar can be tough... but there are quite a few natural sweeteners available that are low in calories, very sweet and really good for your…. Instructions. Pure maple syrup is not only sweet but also deliver many nutrients to your body. That and a deep desire to save money. © 2005-2020 Healthline Media a Red Ventures Company. This article explains whether maple syrup is healthy or unhealthy. Because maple syrup nutrition supplies inflammation-reducing polyphenol antioxidants, it can be considered part of a healthy diet that’s helpful in preventing certain diseases like arthritis, inflammatory bowel disease or heart disease. Her work has appeared on nutrition and health websites such as SparkPeople, CureJoy, and Healthline. Heart disease is a … While it is usually stocked in most supermarkets, you may need to seek out maple syrup substitutes for other reasons. Yes, a maple syrup that is sourced organically and that has been minimally processed is certainly less unhealthy than a severely processed syrup that has “added” sweeteners, artificial sweeteners or chemicals. Before I developed this simple yet tasty recipe, I was using Nature’s Hollow’s Sugar Free Maple Syrup … Just how healthy is maple syrup for you? Thus, maple syrup causes lower blood sugar spikes as compared to other sweeteners like white sugar. It is rich in minerals such as calcium, potassium, manganese, magnesium, phosphorus, zinc and iron, the USDA Natural Resources Conservation Service reports. 100% Pure Grade A Ontario Maple Syrup Product of / Product du Canada Add wholesome goodness to every meal with Hayes Pure Maple Syrup A high-quality ingredient for your family table You want your family to eat healthy, wholesome food, but sometimes eating well can be difficult. Among the top maple syrup benefits is that it has a low glycemic index, with a score of 54. 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 … However, there are quite a few minerals present in measurable quantities. Darker syrups like Grade B supply more of these beneficial antioxidants than lighter ones (8). Pure maple syrup, while still considered a sugar, contains valuable nutrients such as calcium, potassium, manganese, magnesium, phosphorus, zinc and iron and B vitamins, among others. Maple syrup is a less bad version of sugar, much like coconut sugar. To make it healthy, it is sweetened naturally with maple syrup… Maple Syrup Nutrition. Make it your own! In the US, maple syrup is classified as either Grade A or B, where Grade A is further categorized into three groups — Light Amber, Medium Amber and Dark Amber — and Grade B is the darkest available syrup (1). Having good maple syrup substitutes on hand is important for baking or breakfast when maple syrup is difficult to find or too expensive. Just like table sugar, maple syrup’s high glycemic component raises your blood sugar, increasing the risk of cancer, diabetes, obesity, metabolic disorder, arthritis, and … diagnosis or treatment. Maple syrup is low GI, meaning it raises your blood sugar much more slowly than white sugar and honey. Pure maple syrup (the kind tapped from a tree) is an even better option, because it undergoes less processing than refined sugars. Monk Fruit vs. Stevia: Which Sweetener Should You Use? Maple syrup has long been a staple on the North American continent. It Has A Low GI Score. It also provides antioxidant which can be compared to vegetable and fruit. One study found 24 different antioxidants in maple syrup (7). Replacing refined sugar with pure, quality maple syrup is likely to yield a net health benefit, but adding it to your diet will just make things worse. This easy quick bread is finished off with a sweetened cream cheese spread over the top to complement the spices. It should not be In addition, the high sugar content may affect your blood sugar levels — though maple syrup may be a better option than regular sugar in that regard. Recipe yields about 8 cups granola, enough for about 16 … It’s got several minerals including potassium, calcium, manganese, phosphorus, iron, and … Here are 11 negative health effects of consuming…. According to the Harvard Museum of Natural History, European settlers were the first to boil sugar maple sap, but both Native Americans and settlers were using the process by the eighteenth century. Pure maple syrup has more nutritional value than most sweeteners and has one of the lowest calorie levels (although we never count calories). However, it does contain certain minerals and vitamins that your body needs including a decent amount of manganese and zinc. It takes 10 gallons of boiled-down maple sap to make one quart of pure maple syrup. Most America… Perfect … Maple syrup is a syrup usually made from the xylem sap of sugar maple, red maple, or black maple trees, although it can also be made from other maple species. . Monk fruit and stevia are the latest buzz-worthy candidates for your morning cup of coffee or tea. It has more antioxidants and mineral content than the lighter colors. Most maple syrup is produced in eastern Canada. Daily Intake of Sugar — How Much Sugar Should You Eat Per Day? In comparison, table sugar has a glycemic index of around 65 (6). It cannot objectively be labeled healthy. A tablespoon (20 g) of pure maple syrup contains 12 grams of sugar, 52 calories and 13 grams of carbs. , Maple syrup may have some other health benefits that mentioned in the explanation below : 1. Maple syrup can be a healthy choice as a sweetener because of the nutritional benefits that come with the calories- vitamins, minerals, antioxidants and compounds that may help insulin sensitivity. The best way to get these minerals is to eat whole foods. While maple syrup can often be substituted for cane sugar in recipes — it's sweet enough to allow you to reduce the amount of sugar while still creating a sweet result — it's important to remember, as the Cleveland Clinic points out, that studies of maple syrup extracts don't consider the impact of maple syrup on insulin and blood sugar. Maple syrup is a product made from the sap of sugar maple … However, they must still include the percent Daily Value for added sugars. Her cookbook, "Flourless. Some say you can eat sugar in moderation, while others recommend avoiding it completely. Oxidative damage, which is caused by free radicals, is believed to be among the mechanisms behind aging and many diseases. So, other than grabbing an apple off of a tree, is there any way to treat yourself to a dessert that’s paleo-friendly? Studies of maple syrup extracts don’t consider the impact of maple syrup on insulin and blood sugar. Catherine Berwick’s Parsnip & maple syrup cake 192 ratings 4.8 out of 5 star rating The winner of Good Food's 20th birthday cake competition, we … These fruity, chocolatey, and creamy healthy desserts prove it doesn't have to be. It’s also worth noting that the GI is better than pure honey, which is 58. This pumpkin spice bread recipe is a snap to pull together. It is good to remember that maple syrup is high in sugar and should only be consumed in moderate amounts. It also contains vitamins B2, B5, B6, niacin, biotin and folic acid, as well as trace amounts of amino acids. There are more antioxidants in maple versus honey and brown sugar. The health benefits of maple syrup also include giving you a healthier heart. Maple syrup, on the other hand, contains more minerals than honey. Pure maple syrup is made by harvesting sap from sugar maple trees and then concentrating that sap down, through a combination of heat and evaporation, to create a deliciously smooth sweetener that makes the world a better place. In addition to its unique flavor, maple syrup's nutrition benefits are surprisingly high — it contains a variety of essential vitamins and minerals. One study estimated that replacing all the refined sugar in the average diet with alternative sweeteners like maple syrup would increase your total antioxidant intake as much as eating a single serving of nuts or berries (9). This delicious healthy granola recipe is naturally sweetened with maple syrup (or honey). It is also involved in various critical bodily functions like regeneration … Though zinc is not beneficial to heart health, it is an antioxidant. Protect the heart. USDA Natural Resources Conservation Service, Cut Refined Sugar: Here's How to Get Started, Cleveland Clinic: "Is Maple Syrup Better for You Than Sugar? People disagree on how much sugar is safe to eat each day. Most people already eat copious amounts of 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. What it is, how it works, what to eat, what to avoid and a sample paleo meal plan for one week. Around 1/3 cup (80 ml) of pure maple syrup contains (2): Though maple syrup provides a decent amount of some minerals, especially manganese and zinc, keep in mind that it also packs plenty of sugar. Thanks for another great recipe! However, it’s important to look at the science behind some of these assertions. Maple syrup boasts other compounds that may benefit health — but most studies are misleading and sponsored by the maple syrup industry. Dessert can seem off-limits when you’re trying to eat healthy. However, it is very high in sugar. This way, you’ll get real maple syrup — not just maple-flavored syrup, which can be loaded with refined sugar or high-fructose corn syrup. Nicole Spiridakis is a writer and editor with over 15 years of editorial experience. Nutrition labels are hard to understand A recent study identified 54 phenolic compounds in real maple syrup, including one dubbed quebecol that actually forms during the process of boiling sap down into syrup. It’s made with oats, coconut oil and your favorite nuts and fruit. Enjoy sweet and smooth maple syrup without all the sugar or calories with this quick and easy to make homemade sugar free maple syrup! Pure maple syrup is made from the boiled sap of sugar maple trees. It can be swirled into oatmeal, drizzled over waffles, used to replace white sugar in baking, or incorporated into a marinade for meat or fish. 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