It contains 67 of these phytochemical compounds, so it … Surprisingly, maple syrup packs a lot of health benefits. We recommend our users to update the browser. Different maple syrups are graded differently based on their sucrose content and a compulsory percentage of maple syrup. Studies of maple syrup extracts don’t consider the impact of maple syrup on insulin and blood sugar. According to the University of New Hampshire Extension, dark and very dark grades have the most robust flavor. Maple syrup includes essential nutrients, according to the USDA, such as: Pure maple syrup is a better choice than pancake syrup, but it certainly isn't a health food. The high manganese content of maple syrup makes it an easy way to prevent and treat manganese deficiency. Maple syrup is a popular natural sweetener that is claimed to be healthier and more nutritious than sugar. Pure maple syrup (the kind tapped from a tree) is an even better option, because it undergoes less processing than refined sugars. Consider the following before consuming maple syrup: All sugar can promote tooth decay, especially when highly concentrated, because bacteria causing tooth decay can feed on sugar in the mouth and multiply. The health benefits may be better than even eating vegetables! Better Although maple syrup is my go-to sweetener as a dietitian, it should still be enjoyed only in moderation. Alzheimer’s News Today: “Researchers Study Implications for Alzheimer’s Disease In Maple Syrup’s Promising Link to Brain Health.”, Cleveland Clinic: “Is Maple Syrup Better For You Than Sugar?”, Mayo Clinic: “Added sugars: Don’t get sabotaged by sweeteners.”, Molecular Nutrition & Food Research: “Quantitative deviating effects of maple syrup extract supplementation on the hepatic gene expression of mice fed a high-fat diet.”. Producing one liter of syrup can require up to 40 liters of sap, according to Maple From Canada. 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. We are no longer supporting IE (Internet Explorer) as we strive to provide site experiences for browsers that support new web standards and security practices. Another potential nutritional benefit to note: Maple syrup has a glycemic index of 54 in comparison to 65 for table sugar. For a quarter cup of this sweet stuff, you’re getting lots of carbs, no protein, virtually no fat, and no fiber. Brain Health. According to New Hope Network, the industry enjoyed record-setting production, and consumer packaged sales rose 30 to 40 percent in 2020, compared to 2019. These tend to be produced later in the season. We are no longer supporting IE (Internet Explorer), Penn State College of Agricultural Sciences, Obsessed With Astrology? Maple syrup also delivers smaller amounts of calcium, iron, potassium, and zinc. As a result, maple syrup may raise blood sugar slightly slower than regular sugar. Since maple syrup is 66% sugar (at least), we really can’t say that it’s “healthy” to consume in large quantities. For fast three-ingredient no-bake cookies, combine maple syrup with nut butter, and either almond flour or oat flour. So, it’s safe to say that maple syrup is made up predominantly of carbs and sugar. The American Heart Association recommends limiting added sugar consumption to no more than six teaspoons daily for women, or nine for men. There are more antioxidants in maple versus honey and brown sugar. Keep your portion sizes in check—and enjoy! The best types of maple trees to tap are sugar and black maple, which typically produce the sweetest sap, according to the MSU Extension. It is good to remember that maple syrup is high in sugar and should only be consumed in moderate amounts. 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. I also love to add maple syrup to my coffee or plant-based lattes. Maple syrup is one of healthy natural sweetener that contains lower sugar and lower GI rather than other type of sugar or honey. Too much sugar in a person’s diet can be the source of a wide range of health problems and can also lead to complications in people with diabetes. Canada produces over 70 percent of the world’s maple syrup, primarily in Quebec. It also has antioxidant properties that protect the body from free radicals. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From. Research published in the Canadian Forest Service Publications found that the sweetener can pack dozens of unique antioxidants. If you decide to add to your own stash, keep in mind that maple syrup doesn’t have an indefinite shelf life. Maple syrup also delivers smaller amounts of calcium, iron, potassium, and zinc. Several natural sweeteners are preferred instead of the chemically prepared sugar Many people prefer using honey instead of other natural products of the same type. That’s because of the link between excess added sugar intake and the risk of obesity, heart disease, high blood pressure, and obesity-related cancers, according to the journal Circulation. 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. Healthy Diet Plans >> Health Food >> Maple Syrup: Health Benefits Of Maple Syrup Maple syrup is a syrup made from the sap of the maple tree, especially trees like the sugar maple, black maple or the red maple. However, red and silver maple trees are also sources of sap. Well, maple syrup defeats agave nectar and white sugar in the antioxidant department, but that’s not very difficult. Healthy Ways to Use Maple Syrup. Antioxidants are one of maple syrup’s star attributes. The biggest health risks of maple syrup come from its high sugar content. While both contain significant sugar content, maple syrup contains less fructose. The four grades include golden, amber, dark, and very dark, according to the United States Department of Agriculture (USDA). A one tablespoon serving of the sweet syrup has zero fiber, zero fats, and zero protein, all the things that help balance your blood sugar levels. Not only was maple syrup found to lower cholesterol in mice, it was also found to potentially prevent inflammation of the liver. But, maple syrup does have some health benefits. Animal studies have also linked the syrup to longer lifespans with Alzheimer’s. One tablespoon also provides over 30 percent of the DV for manganese, a mineral that supports bone health, collagen production, and wound healing. Since fructose has a negative effect on heart health, maple syrup is healthier in this department. Of course, being a sweet treat does mean that maple syrup is high in sugar. While an uncommon disorder, manganese deficiency can have serious consequences, including abnormal skeletal development and reduced capacity to heal from wounds. What does research say about maple syrup and health? Maple syrup is a popular alternative to table sugar, though it still contains a … A serving of 15g of maple syrup would be around 50% of your daily sugar intake. All rights reserved. However, there are quite a few minerals present in measurable quantities. Complications. (Here are easy swaps to reduce your sugar intake.). Unfortunately maple syrup comes in extremely low – rated at 4, just above high fructose corn syrup and cane sugar, which are 1. It comes in at an impressive 12 grams of sugar in a single tablespoon. Maple syrup is a sugar, with no fiber attached to it. On the other hand, one teaspoon of pure maple syrup contains 17 calories, pretty much the same as sugar. In 2015, producers across North America agreed to standards for maple syrup grades. Maple syrup is healthier for you because it has a glycemic index (GI) of 54, compared to 60 for cane sugar. Maple syrup harvesters tap maple trees to collect their sap, which flows only briefly when temperatures are just right. A study published in 2014, in the journal Plant Foods for Human Nutrition, found that among 35 samples from Southern Ontario, darker maple syrups contained higher antioxidant potential, in addition to phosphorous, calcium, and total mineral contents. Honey, on the other hand, is made by bees. Syrup producers take pride in the quality of their product and praise its natural tastiness. Here’s What You Need to Know, How to Make Chickpea Flour and Use It in Everyday Cooking, Do Not Sell My Personal Information – CA Residents. Maple syrup is healthier than cane sugar and … Maple syrup is hardly a nutritional powerhouse and does not contain as many healthy nutrients as many other sweet food such as fruit. That alone sets it apart from refined white sugar. While technology has influenced how maple syrup is produced, the overall process has remained largely unchanged. Add to sauteed veggies—such as onion, broccoli, bell pepper, spinach, and black-eyed peas—and serve over brown rice; garnish with chopped nuts. Here’s some sweet news: Maple syrup may be one of the best healthy food trends of the year. Here’s What Therapists Think About This Trend, What Exactly Are Net Carbs? Maple syrup can be used in the traditional way – on pancakes and waffles – but it’s also great in coffee, in baked goods, drizzled in oatmeal, over yogurt or berries, and in marinades. Maple syrup is one of my personal comfort foods. 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. Prevention. Grade A Dark or Grade A Very dark maple syrup has 300% more antioxidants than the Golden Delicate grade. The research into maple syrup’s effects on brain health is just emerging, but the findings hint at exciting benefits. Maple syrup is a good sugar substitute, in moderation. People with diabetes in particular may experience adverse effects from the sugar in maple syrup. Every editorial product is independently selected, though we may be compensated or receive an affiliate commission if you buy something through our links. According to New Hope Network, the industry enjoyed record-setting production, and consumer packaged sales rose 30 to 40 percent in 2020, compared to 2019. Here’s some sweet news: Maple syrup may be one of the best healthy food trends of the year. Maple syrup appears to help in preventing the misfolding, tangling, and clumping of certain proteins found in brain cells. Unrefined (raw) maple syrup, is also a healthy alternative to white, refined sugar, and offers antioxidents and nutrients, while having a lower glycemic index than sugar. Pure maple syrup is made from the boiled sap of sugar maple trees. As a result, maple syrup may raise blood sugar slightly slower than regular sugar. Within the U.S., Vermont produces the most, although other states make maple syrup, including New York, Maine, Wisconsin, Michigan, Pennsylvania, and New Hampshire. This, in combination with the nutrients it has to offer, results in some distinct health benefits: In animal studies, scientists have looked into the effects maple syrup may have on cholesterol. Yes, pure maple syrup is not only high in antioxidants, but every spoonful offers nutrients like riboflavin, zinc, magnesium, calcium and potassium. Because it takes longer to make the syrup at this time, the lengthier boiling period required allows for more flavor—as well as color—to develop. Here are a few ideas to try out: Enjoy a little maple syrup in your coffee or tea. As a result, ingesting maple syrup can cause swings in blood sugar and insulin levels. It contains trace amounts of calcium, iron, zinc, and manganese. The vitamin content of maple syrup is extremely low — almost nonexistent. You could even freeze it, to get a healthy semifreddo that you’ll want to eat all night. This make maple syrup is a sweet and perfect topping for all your dessert or dish and you don’t need to worry if it can increase your weight. 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. There are few things in nature as sweet as real maple syrup. Maple syrup is produced in a variety of locales across the northern region of North America, including much of Canada and parts of the East Coast and Midwest. All four are produced the same way; the color comes from the temperature and microbial activity in the syrup. Manganese Deficiency Other ways I use maple syrup: Grain-free granola (recipe can be found in the newly expanded Healthy Snacks to Go eBook along with over 45 real food snack recipes – click HERE to learn more.) Maple syrup is incredibly versatile, pairing well in a wide variety of sweet and savory dishes—from oatmeal and pancakes to salad dressing, BBQ beans, sweet potatoes, braised greens, cornbread, desserts, and even cocktails. Maple syrup is used as a premium natural sweeter, and is known for being good for human health. When you drizzle maple syrup onto a dish at home, or when it’s added to products like granola or energy bars, it is considered “added sugar,” instead of the naturally occurring sugar inherently found in fresh fruit. Maple syrup nutrients and vitamins Various nutrients are naturally found in pure maple syrup that includes thiamine, zinc, potassium, manganese, calcium, magnesium and Riboflavin. Sugar, Sugar. This is like getting one drop more nutrition along with an … Reverse osmosis filters the sap, removing water, and then it’s boiled or steam heated, and filtered. However, maple syrup does have lots of minerals and antioxidants, including 60 mg of calcium (6 percent of the DV), 175 mg of potassium (5 percent of the DV), 1.8 mg of manganese (95 percent of the DV), and 1.08 mg of iron (6 percent of DV). In the present study, we investigate whether maple syrup is suitable as a sweetener in the management of type 2 diabetes using Otsuka Long-Evans Tokushima Fatty (OLETF) rats, a model of type 2 diabetes mellitus. Another method involved evaporating the water using hot stones. Some also advertise potential maple syrup health benefits. Between the two, maple syrup is healthier -- it has less overall sugar, and more importantly, less fructose. However, it’s important to look at the … Maple syrup is a natural sweetener made by boiling and concentrating the sap of the maple tree, which results in a golden brown liquid with a distinctively sweet, earthy, and piney flavor. Maple Syrup Nutrition. Other minerals found in maple syrup include: Real maple syrup is a plant-based product, and like many plant-based foods it is rich in antioxidants, which reduce damage due to oxygen in the body. Who would have thought this sweet stuff could be so healthy. Is it even possible for something so sweet to be good for you? Maple syrup, like many fruits and vegetables, is packed with phytochemicals, which are chemicals found in plants. One tablespoon of maple syrup contains approximately 33% of your daily value of manganese, which is essential for healthy bones. Diabetes So the answer is um, yes, maple syrup gives you a couple more nutrients, but it’s loaded with calories and sugars. It’s full of goodness! © 2005 - 2019 WebMD LLC. This distinctly flavorful, beautiful, and nutritious sweetener has been a staple ingredient in many households for generations, and it has a very long history. That tablespoon also contains: The vitamin content of maple syrup is extremely low — almost nonexistent. Maple Syrup is Versatile. (Here are the foods you shouldn’t eat past the expiration date.). It contains body-essential nutrients, including calcium, potassium and B vitamins. It’s also been eaten for centuries as a traditional food, perhaps even longer, since the native Americans were producing maple syrup when the Europeans arrived in the Americas. According to the USDA as of January 2019, Maple Syrup contains water, energy, protein, and fiber to name a few. Maple syrup, on the other hand, is far from empty calories. For a simple sweet and savory sauce, whisk maple syrup with brown rice vinegar, fresh-squeezed orange juice, freshly grated ginger root, minced garlic, salt, and pepper. Although it’s more nutritious than white sugar, it is still considered “added sugar,” as opposed to the naturally occurring kind found in fresh fruit. However, there are quite a few minerals present in measurable quantities. Just how healthy is maple syrup for you? These deformations are linked to the development of Alzheimer’s and other neurodegenerative diseases. They would leave the sap out in the cold to freeze and that would separate the water from the sugar, allowing them to concentrate the sweetener. To get it, workers drive a tap into the bark of a maple tree, usually a sugar or black maple, and collect the sap that flows out. (This is how sugar could be making you sick.). Premium maple syrups also make fantastic gifts. annick vanderschelden photography/Getty Images. Another potential nutritional benefit to note: Maple syrup has a glycemic index of 54 in comparison to 65 for table sugar. The more sugar a person consumes, the more likely they are to develop dental cavities. That said, any sugar still raises blood sugar. So, as with all sugars, go easy on your servings. The health benefits of maple syrup include a healthy heart and a healthier immune system. It is also involved in various critical bodily functions like regeneration and cellular growth. However, it does contain certain minerals and vitamins that your body needs including a decent amount of manganese and zinc. 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. According to the USDA, maple syrup can be kept unopened in your pantry for about one year. It shouldn’t come as a surprise that maple syrup is a high-calorie food. Though zinc is not beneficial to heart health, it is an antioxidant. A quarter cup of maple syrup has about 200 calories, 0 grams of protein, 53 grams of carbs (17 percent of the DV), 0 grams of fat, 0 grams of fiber, and 53 grams of sugar, according to the USDA. But is maple syrup healthy? WebMD does not provide medical advice, diagnosis or treatment. This process also darkens the color to its familiar golden brown. 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 discovered yet. According to Michigan State University (MSU) Extension, maple syrup was made by Native Americans long before Europeans settled in America. The history of maple syrup. A tablespoon (20 g) of pure maple syrup contains 12 grams of sugar, 52 calories and 13 grams of carbs. Store opened bottles of syrup in the refrigerator and use them for up to 12 months. It’s also worth noting that the GI … Maple syrup is without a doubt one of the best and most traditional sweeteners that is easily available today. That’s likely due to the demand for all-natural foods—like natural sweeteners—and a growing awareness of maple syrup’s benefits. Maple syrup gives you carbohydrates in the form of sugars without associated fiber. In fact, maple syrup largely differs from the average refined sugar because of its high content of minerals like zinc and manganese. The darker the maple syrup the more antioxidants, phenols, and minerals it contains. Check out Maple Guild’s organic bourbon barrel-aged Vermont maple syrup ($14). in bread; to flavor cream cheese frosting (whip yogurt cheese with a bit of maple syrup and vanilla or almond extract); to sweeten real whipped cream Put your syrup on 3-ingredient pancakes made with eggs, bananas, and cinnamon. Have a bowl of fruit with a teaspoon of maple syrup, instead of a bowl of ice cream. That said, any sugar still raises blood sugar. The sap is then concentrated, which increases the sugar content from approximately 2% to around 66%. A diet high in fructose is detrimental to heart and liver health. The reality is, maple syrup is just pure sugar!
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