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You probably know maple syrup as a topping for pancakes and waffles, but the uses of this hearty sweetener go beyond breakfast. Although it’s ideal for morning treats and baked goods, maple syrup is also a popular ingredient in marinades, cocktails, vegetable dishes, and frozen desserts. And since it comes directly from maple trees, it’s a great plant-based sweetener for people on vegan and vegetarian diets . Maple syrup is, of course, relatively high in sugar, so it’s best to use it sparingly. Still, it offers some potential health benefits.
What Is Maple Syrup? Definition True to its name, maple syrup comes from the sap of maple trees. As such, it’s considered a natural sweetener. Its production begins with sugar maple trees, which grow primarily in the northeastern United States and Canada. The trees are tapped by drilling holes and inserting spouts to collect the sap. This sap is then boiled into a concentrated syrup. Pure, 100 percent maple syrup has no additives, preservatives, or extra sweeteners.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293332448d-bc18-4e05-9a6a-10574c447537 While natural, maple syrup is considered an added sugar and, as such, should be enjoyed in moderation.e60dc2a1-f33c-4a05-9b50-8e3e8e59762978350f65-659c-4643-8980-233b323d869b
Types of Maple Syrup Types In North America, maple syrup comes in four types, or color grades:e60dc2a1-f33c-4a05-9b50-8e3e8e5976297bb54eb6-8a48-4b15-a765-7627891e040a Golden The lightest in color and most delicate in flavor, golden maple syrup is typically derived from the season’s earliest maple syrup harvests. Amber Amber maple syrup has a light brown color and medium-intensity flavor. It’s often considered the classic maple syrup for taste. Dark This variety is a darker brown color and has a stronger, more robust flavor than golden or amber syrups. Very Dark The darkest and most intensely flavored of all, very dark maple syrup is often used in cooking and baking.
Maple Syrup Nutrition Facts Nutrition Maple syrup’s nutrition profile isn’t merely sugar alone. “While maple syrup isn’t a powerhouse of nutrients, 100 percent pure maple syrup does contain small amounts of manganese, important for bone health and energy production, and riboflavin, a B vitamin that helps with energy metabolism,” says Lauren Manaker, RDN , who is based in Charleston, South Carolina. “It also contains trace amounts of zinc, calcium, and potassium.” Here are the nutrition facts for a ¼ cup of maple syrup.e60dc2a1-f33c-4a05-9b50-8e3e8e59762992ae694e-5406-47a8-b118-5bbfeb661133 Calories: 216 Protein: 0.03 grams (g) Fat: 0.05 g Carbohydrates: 55.6 g Fiber: 0 g Sugars: 50.2 g Calcium: 84.7 milligrams (mg) Iron: 0.09 mg Potassium: 176 mg Sodium: 10 mg Manganese: 2.4 mg Riboflavin: 1.05 mg
Potential Health Benefits of Maple Syrup Benefits Despite its high sugar content, maple syrup may offer some health benefits, particularly when compared with other sweeteners. Provides Antioxidants Maple syrup provides antioxidants , compounds that help scrub cells of harmful free radicals. (Free radicals are unstable molecules that can damage DNA within cells.) Antioxidants are associated with reduced inflammation, which may have effects for numerous areas of health, from weight management to cardiovascular wellness.e60dc2a1-f33c-4a05-9b50-8e3e8e597629122635c3-1ecb-450c-ab21-30a182c1417a Maple syrup contains over 60 antioxidants, and nine of them can’t be found anywhere else.e60dc2a1-f33c-4a05-9b50-8e3e8e597629afc459df-2928-4c71-b28d-a0d758cbe6c3 “Darker grades of maple syrup contain higher concentrations of these beneficial antioxidants than lighter grades,” says Avery Zenker, RD , who is based in Ontario, Canada. However, Zenker notes that it’s unclear whether these antioxidants are present in sufficient quantities to provide meaningful health benefits. May Be Better for Blood Sugar Than Other Sweeteners The glycemic index (GI) is a 1 to 100 scale that measures how rapidly foods elevate blood sugar compared with eating glucose (a simple sugar found in fruits and honey). At a GI of 55, maple syrup hovers just at the threshold of being a low-GI food. (Low GI foods are 55 or lower.)e60dc2a1-f33c-4a05-9b50-8e3e8e597629afc459df-2928-4c71-b28d-a0d758cbe6c3 As such, maple syrup will create a slower rise in blood sugar levels than refined sugar. “While this can make maple syrup a slightly better choice than other sweeteners, it’s still a form of added sugar and should be enjoyed in moderation,” Manaker says. Supplies Manganese to Support Healthy Bones and Immunity Maple syrup is an excellent source of the mineral manganese — more than 100 percent of your daily value (DV) is in ¼ cup. This mineral supports immune health, bone formation, wound healing, and the process of converting food into energy (metabolism).e60dc2a1-f33c-4a05-9b50-8e3e8e5976298080ca61-ae63-4fdd-8038-e8c5925d0d0e You can also get manganese from foods like brown rice (48 percent of your DV in ½ cup), mussels (more than 252 percent of your DV in 3 ounces), and hazelnuts (70 percent of your DV in 1 ounce).e60dc2a1-f33c-4a05-9b50-8e3e8e5976298080ca61-ae63-4fdd-8038-e8c5925d0d0e
Can Maple Syrup Help With Weight Loss? Weight Loss Maple syrup can be part of a healthy diet that supports weight loss, primarily if it’s used to replace refined sugar, Zenker says. “However, maple syrup itself does not directly cause weight loss,” she says. (And remember that consuming high amounts of added sugars , no matter the type, tends to be linked to weight gain.) In one study, 42 adults who were overweight replaced 5 percent of their total caloric intake from added sugars with maple syrup for eight weeks. Then participants were asked to use an artificially flavored sucrose (table sugar) syrup for another eight weeks. Researchers discovered that the participants had significantly decreased abdominal fat after the first eight-week period with maple syrup and had increased fat during the second eight-week period with sucrose syrup (a loss of 7.8 grams versus an increase of 67.6 grams). However, the study was partly funded by a maple syrup manufacturer, so more research is needed in larger groups of people to confirm these effects (and how significant they might be).e60dc2a1-f33c-4a05-9b50-8e3e8e597629b5d5961b-b027-47e1-a50e-3918c7300430 Maple syrup’s relatively low GI compared with other sweeteners could also be a point in its favor. The same study concluded that people who substituted maple syrup for refined sugar had better results on an oral blood glucose tolerance test (a test that measures how much blood glucose rises after consuming something high in sugar). “Maple syrup’s benefits for blood sugar could contribute to easier weight loss,” Zenker says. This is because insulin resistance from high blood sugar promotes fat storage, while stable blood sugar helps promote fat burning. On the other hand, any effects that you might experience from switching to maple syrup are minor, Zenker says. Moreover, the strategy of swapping refined sugar for maple syrup isn’t nearly as effective as other weight loss strategies, such as a modest calorie deficit.
How to Select and Store Maple Syrup Select and Store Choosing and storing maple syrup is relatively simple. Here are the best practices to keep in mind. Selection When purchasing maple syrup, don’t be fooled by products labeled “pancake syrup,” which Manaker says are often a mixture of corn syrup and artificial flavors. “Look for 100 percent pure maple syrup on the label,” she says. Zero-sugar and sugar-free maple syrups aren’t the real thing either and are typically made with maple-flavored artificial sweeteners. While many artificial sweeteners are considered safe, they may disrupt the brain-gut connection in ways that make you crave more sweets.e60dc2a1-f33c-4a05-9b50-8e3e8e597629520273de-951f-481d-b756-786038b0d7a4 Moreover, artificially flavored maple syrups don’t provide the antioxidants in genuine maple syrup. Storage Storing maple syrup properly depends on whether it has been opened. “Before opening, store it in a cool, dark place, like your pantry,” says Manaker. Maple syrup that’s sealed and stored in an airtight glass container should last several years. “After opening, keep it in the fridge to prevent mold,” Manaker says. An opened bottle of maple syrup can last about a year in the refrigerator.e60dc2a1-f33c-4a05-9b50-8e3e8e59762908dc0239-9f65-4e9c-ad00-747bbf5d8898
How to Eat Maple Syrup How to Eat With its rich flavor and pourability, maple syrup is, of course, ideal for topping pancakes, waffles, and other breakfast items. However, don’t miss out on its numerous applications. “Maple syrup can be used as an alternative to sugar in many recipes, including baked goods, marinades, and salads,” says Zenker. She suggests trying it in homemade cookies, muffins, and bars. Generally, you can substitute ¾ cup of maple syrup for every 1 cup of white sugar. You may need to reduce your oven temperature by about 25 degrees F for best results.e60dc2a1-f33c-4a05-9b50-8e3e8e59762931419884-408c-470f-bb65-6fe3776712cb You can also drizzle maple syrup into oatmeal , yogurt, or chia pudding for added sweetness. Or mix sweet and savory by adding maple syrup to dishes like stir-fries or roasted vegetables. The type of maple syrup you use in each recipe is up to you — there are no wrong choices. However, golden and amber maple syrups are often considered better for drizzling; the stronger flavors of dark and very dark maple syrups may be ideal for cooking and baking.
Health Risks of Maple Syrup Risks Like any sweetener, eating too much maple syrup can contribute to weight gain, as it contains 216 calories in a ¼ cup. Blood sugar spikes are also possible after eating maple syrup, thanks to its 50-plus grams of sugar per serving, says Alyssa Northrup, MPH, RD , who is based in Minneapolis. People who are concerned about their blood sugar levels, including those with diabetes , should limit their consumption, she says. The high sugar in maple syrup could also contribute to dental cavities, Manaker points out. According to the World Health Organization, sugar in foods and beverages is the most common risk factor for cavities.e60dc2a1-f33c-4a05-9b50-8e3e8e5976295917d59d-e8e9-4a9c-b326-ea73b8767548 A high-sugar diet may increase the risk of heart disease as well.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d334f18e-7376-4863-9a61-eee4112f10da Eating maple syrup in moderation is key to minimizing the risk of these concerns, Northrup says. Is It Possible to Be Allergic to Maple Syrup? “It’s rare but possible to be allergic to maple syrup,” says Zenker. However, she notes that most reported cases of a maple syrup allergy are caused by reactions to tree pollen, contaminants, or processing methods, rather than to the syrup itself.
Making Your Own Maple Syrup Make Your Own To make your own maple syrup, you’ll need to be in a geographical area where maple trees grow (particularly sugar maples, which are preferred for syrup). You need to tap the tree by drilling a small hole into the trunk and inserting a spout to collect its sap. From there, sap must be boiled to concentrate its sugars.e60dc2a1-f33c-4a05-9b50-8e3e8e5976296a59e971-87cf-49cf-8f51-61e28512b9f0 Making syrup can be rewarding, but it is labor- and time-intensive. “For most people, it’s easier to simply buy maple syrup,” says Manaker.
The Takeaway Maple syrup is a natural, plant-based sweetener derived from the sap of sugar maple trees. Antioxidants in maple syrup may give it some anti-inflammatory properties, and a relatively low glycemic index means it doesn’t raise blood sugar as much as some other sweeteners. Maple syrup is high in sugar and should be used sparingly.
What Is Maple Syrup? Definition True to its name, maple syrup comes from the sap of maple trees. As such, it’s considered a natural sweetener. Its production begins with sugar maple trees, which grow primarily in the northeastern United States and Canada. The trees are tapped by drilling holes and inserting spouts to collect the sap. This sap is then boiled into a concentrated syrup. Pure, 100 percent maple syrup has no additives, preservatives, or extra sweeteners.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293332448d-bc18-4e05-9a6a-10574c447537 While natural, maple syrup is considered an added sugar and, as such, should be enjoyed in moderation.e60dc2a1-f33c-4a05-9b50-8e3e8e59762978350f65-659c-4643-8980-233b323d869b
Types of Maple Syrup Types In North America, maple syrup comes in four types, or color grades:e60dc2a1-f33c-4a05-9b50-8e3e8e5976297bb54eb6-8a48-4b15-a765-7627891e040a Golden The lightest in color and most delicate in flavor, golden maple syrup is typically derived from the season’s earliest maple syrup harvests. Amber Amber maple syrup has a light brown color and medium-intensity flavor. It’s often considered the classic maple syrup for taste. Dark This variety is a darker brown color and has a stronger, more robust flavor than golden or amber syrups. Very Dark The darkest and most intensely flavored of all, very dark maple syrup is often used in cooking and baking.
Maple Syrup Nutrition Facts Nutrition Maple syrup’s nutrition profile isn’t merely sugar alone. “While maple syrup isn’t a powerhouse of nutrients, 100 percent pure maple syrup does contain small amounts of manganese, important for bone health and energy production, and riboflavin, a B vitamin that helps with energy metabolism,” says Lauren Manaker, RDN , who is based in Charleston, South Carolina. “It also contains trace amounts of zinc, calcium, and potassium.” Here are the nutrition facts for a ¼ cup of maple syrup.e60dc2a1-f33c-4a05-9b50-8e3e8e59762992ae694e-5406-47a8-b118-5bbfeb661133 Calories: 216 Protein: 0.03 grams (g) Fat: 0.05 g Carbohydrates: 55.6 g Fiber: 0 g Sugars: 50.2 g Calcium: 84.7 milligrams (mg) Iron: 0.09 mg Potassium: 176 mg Sodium: 10 mg Manganese: 2.4 mg Riboflavin: 1.05 mg
Potential Health Benefits of Maple Syrup Benefits Despite its high sugar content, maple syrup may offer some health benefits, particularly when compared with other sweeteners. Provides Antioxidants Maple syrup provides antioxidants , compounds that help scrub cells of harmful free radicals. (Free radicals are unstable molecules that can damage DNA within cells.) Antioxidants are associated with reduced inflammation, which may have effects for numerous areas of health, from weight management to cardiovascular wellness.e60dc2a1-f33c-4a05-9b50-8e3e8e597629122635c3-1ecb-450c-ab21-30a182c1417a Maple syrup contains over 60 antioxidants, and nine of them can’t be found anywhere else.e60dc2a1-f33c-4a05-9b50-8e3e8e597629afc459df-2928-4c71-b28d-a0d758cbe6c3 “Darker grades of maple syrup contain higher concentrations of these beneficial antioxidants than lighter grades,” says Avery Zenker, RD , who is based in Ontario, Canada. However, Zenker notes that it’s unclear whether these antioxidants are present in sufficient quantities to provide meaningful health benefits. May Be Better for Blood Sugar Than Other Sweeteners The glycemic index (GI) is a 1 to 100 scale that measures how rapidly foods elevate blood sugar compared with eating glucose (a simple sugar found in fruits and honey). At a GI of 55, maple syrup hovers just at the threshold of being a low-GI food. (Low GI foods are 55 or lower.)e60dc2a1-f33c-4a05-9b50-8e3e8e597629afc459df-2928-4c71-b28d-a0d758cbe6c3 As such, maple syrup will create a slower rise in blood sugar levels than refined sugar. “While this can make maple syrup a slightly better choice than other sweeteners, it’s still a form of added sugar and should be enjoyed in moderation,” Manaker says. Supplies Manganese to Support Healthy Bones and Immunity Maple syrup is an excellent source of the mineral manganese — more than 100 percent of your daily value (DV) is in ¼ cup. This mineral supports immune health, bone formation, wound healing, and the process of converting food into energy (metabolism).e60dc2a1-f33c-4a05-9b50-8e3e8e5976298080ca61-ae63-4fdd-8038-e8c5925d0d0e You can also get manganese from foods like brown rice (48 percent of your DV in ½ cup), mussels (more than 252 percent of your DV in 3 ounces), and hazelnuts (70 percent of your DV in 1 ounce).e60dc2a1-f33c-4a05-9b50-8e3e8e5976298080ca61-ae63-4fdd-8038-e8c5925d0d0e
Can Maple Syrup Help With Weight Loss? Weight Loss Maple syrup can be part of a healthy diet that supports weight loss, primarily if it’s used to replace refined sugar, Zenker says. “However, maple syrup itself does not directly cause weight loss,” she says. (And remember that consuming high amounts of added sugars , no matter the type, tends to be linked to weight gain.) In one study, 42 adults who were overweight replaced 5 percent of their total caloric intake from added sugars with maple syrup for eight weeks. Then participants were asked to use an artificially flavored sucrose (table sugar) syrup for another eight weeks. Researchers discovered that the participants had significantly decreased abdominal fat after the first eight-week period with maple syrup and had increased fat during the second eight-week period with sucrose syrup (a loss of 7.8 grams versus an increase of 67.6 grams). However, the study was partly funded by a maple syrup manufacturer, so more research is needed in larger groups of people to confirm these effects (and how significant they might be).e60dc2a1-f33c-4a05-9b50-8e3e8e597629b5d5961b-b027-47e1-a50e-3918c7300430 Maple syrup’s relatively low GI compared with other sweeteners could also be a point in its favor. The same study concluded that people who substituted maple syrup for refined sugar had better results on an oral blood glucose tolerance test (a test that measures how much blood glucose rises after consuming something high in sugar). “Maple syrup’s benefits for blood sugar could contribute to easier weight loss,” Zenker says. This is because insulin resistance from high blood sugar promotes fat storage, while stable blood sugar helps promote fat burning. On the other hand, any effects that you might experience from switching to maple syrup are minor, Zenker says. Moreover, the strategy of swapping refined sugar for maple syrup isn’t nearly as effective as other weight loss strategies, such as a modest calorie deficit.
How to Select and Store Maple Syrup Select and Store Choosing and storing maple syrup is relatively simple. Here are the best practices to keep in mind. Selection When purchasing maple syrup, don’t be fooled by products labeled “pancake syrup,” which Manaker says are often a mixture of corn syrup and artificial flavors. “Look for 100 percent pure maple syrup on the label,” she says. Zero-sugar and sugar-free maple syrups aren’t the real thing either and are typically made with maple-flavored artificial sweeteners. While many artificial sweeteners are considered safe, they may disrupt the brain-gut connection in ways that make you crave more sweets.e60dc2a1-f33c-4a05-9b50-8e3e8e597629520273de-951f-481d-b756-786038b0d7a4 Moreover, artificially flavored maple syrups don’t provide the antioxidants in genuine maple syrup. Storage Storing maple syrup properly depends on whether it has been opened. “Before opening, store it in a cool, dark place, like your pantry,” says Manaker. Maple syrup that’s sealed and stored in an airtight glass container should last several years. “After opening, keep it in the fridge to prevent mold,” Manaker says. An opened bottle of maple syrup can last about a year in the refrigerator.e60dc2a1-f33c-4a05-9b50-8e3e8e59762908dc0239-9f65-4e9c-ad00-747bbf5d8898
How to Eat Maple Syrup How to Eat With its rich flavor and pourability, maple syrup is, of course, ideal for topping pancakes, waffles, and other breakfast items. However, don’t miss out on its numerous applications. “Maple syrup can be used as an alternative to sugar in many recipes, including baked goods, marinades, and salads,” says Zenker. She suggests trying it in homemade cookies, muffins, and bars. Generally, you can substitute ¾ cup of maple syrup for every 1 cup of white sugar. You may need to reduce your oven temperature by about 25 degrees F for best results.e60dc2a1-f33c-4a05-9b50-8e3e8e59762931419884-408c-470f-bb65-6fe3776712cb You can also drizzle maple syrup into oatmeal , yogurt, or chia pudding for added sweetness. Or mix sweet and savory by adding maple syrup to dishes like stir-fries or roasted vegetables. The type of maple syrup you use in each recipe is up to you — there are no wrong choices. However, golden and amber maple syrups are often considered better for drizzling; the stronger flavors of dark and very dark maple syrups may be ideal for cooking and baking.
Health Risks of Maple Syrup Risks Like any sweetener, eating too much maple syrup can contribute to weight gain, as it contains 216 calories in a ¼ cup. Blood sugar spikes are also possible after eating maple syrup, thanks to its 50-plus grams of sugar per serving, says Alyssa Northrup, MPH, RD , who is based in Minneapolis. People who are concerned about their blood sugar levels, including those with diabetes , should limit their consumption, she says. The high sugar in maple syrup could also contribute to dental cavities, Manaker points out. According to the World Health Organization, sugar in foods and beverages is the most common risk factor for cavities.e60dc2a1-f33c-4a05-9b50-8e3e8e5976295917d59d-e8e9-4a9c-b326-ea73b8767548 A high-sugar diet may increase the risk of heart disease as well.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d334f18e-7376-4863-9a61-eee4112f10da Eating maple syrup in moderation is key to minimizing the risk of these concerns, Northrup says. Is It Possible to Be Allergic to Maple Syrup? “It’s rare but possible to be allergic to maple syrup,” says Zenker. However, she notes that most reported cases of a maple syrup allergy are caused by reactions to tree pollen, contaminants, or processing methods, rather than to the syrup itself.
Making Your Own Maple Syrup Make Your Own To make your own maple syrup, you’ll need to be in a geographical area where maple trees grow (particularly sugar maples, which are preferred for syrup). You need to tap the tree by drilling a small hole into the trunk and inserting a spout to collect its sap. From there, sap must be boiled to concentrate its sugars.e60dc2a1-f33c-4a05-9b50-8e3e8e5976296a59e971-87cf-49cf-8f51-61e28512b9f0 Making syrup can be rewarding, but it is labor- and time-intensive. “For most people, it’s easier to simply buy maple syrup,” says Manaker.
The Takeaway Maple syrup is a natural, plant-based sweetener derived from the sap of sugar maple trees. Antioxidants in maple syrup may give it some anti-inflammatory properties, and a relatively low glycemic index means it doesn’t raise blood sugar as much as some other sweeteners. Maple syrup is high in sugar and should be used sparingly.
