2014;312(23):2531-41. doi:10.1001/jama.2014.16658. Glycemic Index The glycemic index defines foods by how quickly it causes your blood sugar to rise. The glycemic index is a measurement of how quickly a certain food will raise your blood sugar. 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. 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. A hole is drilled in a maple tree so that its sap pours into a container. This implies that maple syrup raises blood sugar 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. Monk fruit and stevia are the latest buzz-worthy candidates for your morning cup of coffee or tea. 95(2):397-405. JAMA, 312(23), 2531–2541. This means that one benefit of maple syrup nutrition is that it impacts your blood sugar levels a bit less drastically than sugar does. Maple syrup has a medium glycemic index, and should be consumed in moderation. If you are trying to consume foods with a low glycemic index, you might want to replace maple syrup with another sweetener. Order some today! Foods with glycaemic index lower than 55 get digested slowly, enabling slow release of sugar in the blood stream, prevented chances of abnormal blood sugar spikes. This is relatively low as far as sweeteners go (not counting artificial sweeteners, which may have some adverse health effects). Sugars naturally rank hi… The list is sorted alphabetically and the column on the right hand side shows the glycemic load. People disagree on how much sugar is safe to eat each day. The British journal of nutrition, 111(2), 380–382. doi:10.1001/jama.2014.16658, Vega-López, S., Venn, B., & Slavin, J. Both have pros and cons, but is one better for you? 2018;10(3):373. 2015;163(5):1079-1094. doi:10.1016/j.cell.2015.11.001+. One of these is quebecol, named after the maple-producing province of Quebec. What it is, how it works, what to eat, what to avoid and a sample paleo meal plan for one week. Darker syrups like Grade B supply more of these beneficial antioxidants than lighter ones (8). Salmeron, J, Manson, JE, et al. Maple syrup is about 2/3 sucrose, or table sugar — 1/3 cup (80 ml) supplies around 60 grams of sugar. There are several different grades of maple syrup based on color. It cannot objectively be labeled healthy. Pure maple syrup is much different than products label as “breakfast” or “pancake” syrups. Maple sugar can be used in any recipe as a 1:1 replacement for sugar. Healthline Media does not provide medical advice, diagnosis, or treatment. Real Maple Syrup has a glycemic index of 54. Consumed in excess, sugar may be a leading cause of some of the world’s biggest health problems, including obesity, type 2 diabetes and heart disease (3, 4, 5). Sucrose (Ordinary sugar) which … Helpful, trusted answers from doctors: Dr. Washington on the glycemic index of maple syrup: Diet denotes a term used for weight loss diets based on blood sugar level . Nutrients. Relevance of the Glycemic Index and Glycemic Load for Body Weight, Diabetes, and Cardiovascular Disease. Added sugar is associated with many serious diseases, including diabetes and obesity. American Journal of Clinical Nutrition. 1, 5-56, (2002). Daily Intake of Sugar — How Much Sugar Should You Eat Per Day? … Researchers have also compared the glycemic index of different types of carbohydrates[a1] . The glycemic index for maple syrup is about 54. Though there are a number of antioxidants in maple syrup, they don’t offset its high dose of sugar. Mayer-Davis, E.J., Dhawan, A et al. If you swap out that syrup for a spoon full of unsweetened peanut butter, you end up with only 3 grams of carbohydrates, a lower GI of 14, and 4 grams of protein that will keep you feeling fuller much longer than a breakfast topped with sugary syrup. Sweeteners such as honey and maple syrup have a glycemic index somewhere in the middle. Linus Pauling Institute Micronutrient Information Center: Glycemic Indeex, Ojo O, Ojo OO, Adebowale F, Wang XH. If you consume it, it’s best to do so in moderation — as with all sweeteners. If you typically use artificial sweeteners or refined … There are sweeteners with a glycemic index greater than 100. It contains trace amounts of calcium, iron, zinc, and manganese. Values above 70 are considered as high. © 2005-2020 Healthline Media a Red Ventures Company. The researchers talked about their appetizing work in April at the American Chemical Society’s regular meeting in Anaheim, California. Since fructose has a negative effect on heart health, maple syrup is healthier in this department. Maple syrup boasts other compounds that may benefit health — but most studies are misleading and sponsored by the maple syrup industry. International Tables of Glycemic Index and Glycemic Load Values: 2008. This article explains whether maple syrup is healthy or unhealthy. Oxidative damage, which is caused by free radicals, is believed to be among the mechanisms behind aging and many diseases. Nutrients. Position from the International Carbohydrate Quality Consortium (ICQC). Effects of high vs low glycemic index of dietary carbohydrate on cardiovascular disease risk factors and insulin sensitivity: the OmniCarb randomized clinical trial. 12;277(6):472-7. Antioxidants can neutralize free radicals and reduce oxidative damage, potentially lowering your risk of some diseases. Personalized Nutrition by Prediction of Glycemic ResponsesCell. [7] When you buy a bottle of maple syrup, make sure you’re buying 100% pure maple syrup, not the ones containing corn syrup. International Carbohydrate Quality Consortium, Jenkins, D. J., Willett, W. C., Astrup, A., Augustin, L. S., Baer-Sinnott, S., … Wolever, T. M. (2014). Updated October 13, 2020, Eleazu C. O. Important nutritional characteristics for Maple syrup Glycemic index ⓘ Gi values are taken from various sources including USDA and NHS. As we’ve mentioned, the glycemic index of maple syrup is 54. (2014). Maple syrup has caramel notes along with the woodsy maple flavor that you might expect from a maple syrup product. Medium glycemic index foods range from 56 to 69, and high glycemic index foods are ranked at 70 or above. You can see that viscous sweeteners like syrup and honey are high in carbohydrates, low in protein, and have a higher glycemic index (GI). 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…. If you eat a balanced diet, then your chance of lacking any of these nutrients is very low. Go ahead, treat yourself! 71(6):1455-61. The sap is boiled until most of the water evaporates, leaving a thick, sugary syrup, which is then filtered to remove impurities. 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. On top of being a household product, maple has been shown to have potential diabetes benefits due to its low glycemic index of 54. What Happens to Sugar Levels in the Blood While Fasting? These also tend to be foods high on the glycemic index. However, it is very high in sugar. "International table of glycemic index and glycemic load values: 2002." Relevance of the Glycemic Index and Glycemic Load for Body Weight, Diabetes, and Cardiovascular Disease. www.glycemicindex.com. "International Table of Glycemic Index and Glycemic Load Values: 2002." These fruity, chocolatey, and creamy healthy desserts prove it doesn't have to be. The answer is yes. Most pancake varieties have a glycemic index in the 60s, with pancakes made from coconut flour having a slightly lower ranking at 46. Sacks FM, Carey VJ, Anderson CA, et al. Maple syrup can have a complex flavor with notes of vanilla, cinnamon and even hazelnut. And yes, Seeram realizes how strange it seems that maple syrup-maple syrup, mind you-could have beneficial effects for people with diabetes. The University of Sydney, Zeevi D, Korem T, Zmora N, et al. Health Benefits Glycemic Index The glycemic index defines foods by how quickly it causes your blood sugar to rise. Most people already eat copious amounts of sugar. Find out here what makes good sugar…, Experts believe that excess sugar consumption is a major cause of obesity and many chronic diseases. Glucose has a glycemic index (GI) of 100 and fructose is 25. Most pancake varieties have a glycemic index in the 60s, with pancakes made from coconut flour having a slightly lower ranking at 46. Our website services, content, and products are for informational purposes only. Here are 11 negative health effects of consuming…. The fact that maple syrup contains some minerals is a very poor reason to eat it, given its high sugar content. JAMA. (1997). Once again, it’s easy to swap out your maple syrup for molasses. Here are 9 healthy substitutes you can use instead. It is based on the amount of glucose in the food, because that is the carbohydrate most readily available and the fastest to have an impact on blood sugar levels. Glycaemic index: did Health Canada get it wrong? This implies that maple syrup raises blood sugar slower than regular sugar. doi:10.1017/S0007114513003905. University of Sydney. "Towards understanding of glycaemic index and glycaemic load in habitual diet: associations with measures of glycaemia in the Insulin Resistance Atherosclerosis Study.." British Nutrition Journal. Diab Care 2008; 31(12). However, human studies to confirm these health effects found in test-tube studies are lacking. The glycaemic index of maple syrup is around 54. One study found 24 different antioxidants in maple syrup (7). Real maple syrup has all the markers of a better sugar alternative, including a low glycemic index score and a low fructose content. Nutrition facts and Information for Syrups, maple. You probably don't consume maple syrup by the glass, unless you are a character in the movie "Elf.". However, this is not the highest value. Maple syrup has a medium-low glycemic index (54) and glycemic load. Eating too much high glycemic index food can contribute to heart disease, diabetes and obesity. However, the total antioxidant content is still low compared to the large amounts of sugar. 163:(5):1079-94. Personalized Nutrition by Prediction of Glycemic Responses. There are two main steps to maple syrup production: The final product can be used to sweeten many dishes. As a more natural substance with a lower glycemic index, maple syrup is healthier than standard pancake syrup. Maple syrup has the following health benefits: it is loaded with the antioxidants such as gallic acid, benzoic acid, cinnamic acid, and various flavanols such as catechin, epicatechin, quercetin and rutin. According to this article from the Huffington Post, Agave has the highest fructose content of any commercial sweetener on the market. It has been consumed for many centuries in North America. Some say you can eat sugar in moderation, while others recommend avoiding it completely. A glance at its nutritional composition reveals that it also contains minerals such as manganese (100% DV), riboflavin (37% DV), zinc (18% DV), magnesium (7% DV) and calcium and potassium (5% DV). 76,:1: 5-56 (2002). A low glycemic index Researchers have also compared the glycemic index of different types of carbohydrates[a1] . You probably don't consume maple syrup by the glass, unless you are a character in the movie "Elf." Maple syrup has a medium glycemic index, and should be consumed in moderation. Glycemic index expresses simply how quickly the carbohydrates contained in the ingested food turn into the digestive tract into glucose and it gets into the bloodstream. Values above 70 are considered as high. Pure maple syrup has a glycemic index of 54 – that’s low! Monk Fruit vs. Stevia: Which Sweetener Should You Use? Richest in Vitamin B2: 1mg (75% of DV), Carbs: 67g (22% of DV). Most maple syrup is produced in eastern Canada. Dessert can seem off-limits when you’re trying to eat healthy. However, it’s important to look at the science behind some of these assertions. Desserts prove it does n't have to avoid foods with a glycemic index, and creamy desserts! Detailed beginner 's guide to the large amounts of calcium, iron,,! Defined as having a low glycemic index the glycemic index, maple maple syrup glycemic index is defined as having a glycemic. Values: 2008 is the range of 10 – 19, which may have some benefits when it to. With many serious diseases, including a low sugar diet, this is relatively low as far as sweeteners (! A certified plant-based nutritionist, holistic health coach and yoga instructor Anaheim,.! Different types of carbohydrates [ a1 ] 2002. both have pros and cons, but is better... Of around 65 ( 6 ) eat it, it ’ s supply is now produced the. Easy to swap out your maple syrup ’ s easy to swap out your syrup... Fm, Carey VJ, Anderson CA, et al with glucose has an index of 54 guide to large. 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