In the past few decades, a war has been launched against refined sugar, and many people are looking for healthier alternatives.

A few sugar substitutes that have successfully made their way to people’s dining tables and plates are jaggery, honey, and maple syrup.

Think breakfast; the freshly prepared pancakes with a dollop of butter and a generous drizzle of maple syrup flashing before your eyes can surely stir an appetite.

But is maple syrup as good as it is marketed to be? Let’s find out!

Maple Syrup & Its Nutritional Composition

Maple syrup is prepared by boiling sap from different species of Acer, especially the sugar maple trees. Canada is the world’s largest producer of maple products.

Of the many sugar alternatives, maple syrup is touted to be a healthier alternative due to its high mineral and phenolic compound content.

These phenolic compounds have anti-mutagenic, anti-cancer, anti-inflammatory, and antioxidant properties. 

Nutritional composition of maple syrup vs. sugar

To understand if maple syrup is better than refined sugar, look at its caloric content and glycemic Indices (GI).

Both maple syrup and sugar are high in calories. However, maple syrup is considered healthy due to its presence of minerals and vitamins.

Additionally, maple syrup is regarded as a low glycemic index (<55) food, which means it causes a slow rise in blood sugar levels.

What are the Health Benefits of Maple Syrup?

Due to its nutrient composition and being plant-based, maple syrup offers a few potential health benefits. These include:

• May lower cholesterol

Few animal studies have shown that maple syrup may lower cholesterol levels and also has the potential to prevent inflammation. However, no such studies exist in humans yet.

• Improves brain health

Preliminary studies have stated that maple syrup prevents changes to specific brain cell proteins associated with Alzheimer’s and other neurodegenerative diseases. [Ref]

• A good source of manganese

Manganese deficiency can cause poor skeletal growth and slow wound healing. Though manganese deficiency is rare, maple syrup, rich in manganese prevents these effects.

• May have anti-diabetic activity

A few studies have stated that maple syrup may provide a natural defense against metabolic syndromes like diabetes. [Ref]. However, the studies are limited and this health benefit of maple syrup requires more research. People with diabetes must exercise caution when consuming maple syrup.

Disclaimer: Most of these health benefits of maple syrup have not been conclusively proven in humans yet.

What are the Drawbacks of Maple Syrup?

Remember that while maple syrup is a slightly better alternative to refined table sugar, it still contains high amounts of sugar.

Excessive consumption of maple syrup can lead to: [Ref]

• Obesity: Since maple syrup is high in sugar, consuming it excessively can result in weight gain and obesity.

• Tooth decay: Consuming large amounts of sugar increases your risk for tooth decay. The bacteria in your mouth feed on the sugar and multiply, producing acids that give rise to dental cavities.

• Diabetes and its complications: Consuming sugars without fiber increases your risk for diabetes and its complications. This is especially true for people who are at risk for diabetes, have a family history of the condition, or have been diagnosed with prediabetes.

Due to maple syrup’s high sugar content, consuming it can cause changes in blood sugar levels.

People with diabetes must consult their doctor before consuming maple syrup to avoid diabetes-related complications.

Key Takeaway

While maple syrup is delicious and contains some minerals and vitamins, it is still high in sugar and can cause a spike in blood sugar levels in those at high risk of diabetes.

Though it is said to have several health benefits, none of them have been conclusively proven in humans.

So, in a way, maple syrup is just a less harmful version of sugar and is, in fact, far from healthy.

If you wish to consume maple syrup, do so cautiously and within limits.

If you have diabetes, always consult your doctor or nutritionist before consuming maple syrup.