Maple syrup may be a healthier alternative to refined sugar because it contains minerals, vitamins, and antioxidants. However, its high sugar content still means moderation is required when consuming maple syrup.
Maple syrup, a natural sweetener derived from maple trees, is a favorite of many for its rich flavors. Although some people consider it a healthier alternative to sugar and other sweeteners, there’s little evidence that this is the case.
Compared to refined white sugar or high fructose corn syrup, maple syrup may be a better choice as a sweetener. However, this does not necessarily mean it is good for you, especially in large quantities, because of its high sucrose (sugar) content.
Although pure maple syrup is high in sugar, it also contains various minerals, including manganese, zinc, calcium, and potassium. It also has over 50 bioactive compounds, which could offer antioxidant and anti-inflammatory properties. For example, quebecol, a polyphenol from the maple tree sap, may have anticancer and anti-inflammatory benefits.
In a 2023 study in rodents fed a high fat and high-sugar diet, researchers noted that substituting refined sugar with maple syrup slightly improved mice’s glucose metabolism, supported a healthier gut microbiome, and reduced insulin resistance. The change appeared to slow down carbohydrate digestion, leading to more stable blood sugar levels.
While a diet high in sugar still had adverse health effects, the change to maple syrup may have had a slightly less negative impact than refined sugar.
However, the study was conducted on mice, so although promising, these results cannot be immediately applied to human health.
Other research has confirmed that maple syrup may inhibit carbohydrate-digesting enzymes and have antioxidant properties. However, most reviewed studies have been conducted in the lab or on animals and have focused on replacing refined sugars with maple syrup, which doesn’t necessarily indicate that maple syrup has health benefits per se.
Pure versus table syrup
Pure maple syrup comes from maple sap and usually undergoes minimal to no processing, which means it retains its nutritional properties.
Table syrup is an imitation of maple syrup and often contains added sugars, caramel or other flavoring, and preservatives.
Pure maple syrup is the healthier choice, but it’s still high in sugar and needs to be consumed in moderation.
Maple syrup is an important source of carbohydrates, with a high content of sugars (sucrose, glucose, fructose, and oligosaccharides).
Pure maple syrup has about
It contains other nutrients, including:
- minerals like,
- calcium: 20 mg (2% DV of a 2,000-calorie-per-day diet)
- potassium: 42 mg (1% DV)
- manganese: 0.58 mg (25% DV)
- iron: 0.02 mg (<1% DV)
- magnesium: 4 mg (<1% DV)
- zinc: 0.3 mg (3% DV)
- organic acids like,
- malic acid
- fumaric acid
- amino acids like,
- arginine
- threonine
- proline
- leucine
- phytohormones like,
- phaseic acid
- abscisic acid
- vitamins like,
- niacin: 0.02 mg (<1% DV)
- thiamine: 0.01 mg (<1% DV)
- riboflavin: 0.25 mg (19% DV)
Table syrup or maple syrup imitations usually contain preservatives, added sugars, colorants, and other artificial ingredients. Most of them also contain high-fructose corn syrup, which, when consumed in excess, is associated with health concerns like diabetes, fatty liver disease, and metabolic syndrome.
Pure maple syrup, even without any additives, is also high in sugar. Overconsumption of sugars, in general, has also been linked to:
- increased blood sugar and insulin resistance
- type 2 diabetes
- cardiovascular disease
- obesity
- tooth decay
If you have prediabetes or diabetes, you may need to limit maple syrup or consult with a doctor before adding it to your diet in specific doses.
Pure maple syrup may be a better alternative to other sweeteners, like refined sugar, because of its antioxidant, vitamin, and mineral content. However, this doesn’t mean maple syrup can be categorized as healthy since it contains these beneficial compounds in small amounts.
Maple syrup is also high in sugar (mainly sucrose), and eating it excessively may lead to metabolic, cardiovascular, and dental problems.
It’s a good idea to use maple syrup mindfully and sparingly, as a minimally processed alternative to refined sugars and other sweeteners.