Key Takeaways
- Maple syrup has a lower glycemic index than sugar, making it a better option for managing blood sugar levels.
- Maple syrup contains more nutrients, like manganese and riboflavin, than sugar.
- Both maple syrup and sugar are added sugars and should be consumed in moderation.
Maple syrup and sugar are both popular sweeteners for cooking and baking, but they aren’t nutritionally equal. Maple syrup has a lower impact on blood sugar and provides more minerals and antioxidants, making it the healthier choice.
Is Maple Syrup or Sugar Better For Blood Sugar?
Maple syrup may be slightly better than sugar for blood sugar levels.
One tool that helps determine how foods affect your blood sugar is the glycemic index (GI), which ranges from 0 to 100.
- Maple syrup has a glycemic index of 54, which is labeled as low.
- Sugar has a medium glycemic index of 65.
The higher a food is on the GI, the faster it will cause a spike in your blood sugar. In contrast, low-GI foods have a slower, less pronounced effect.
- Low GI: 55 or less
- Medium GI: 56 to 69
- High GI: 70 to 100
It’s also essential to use each in moderation.
Which Is Better For Overall Nutrition?
When considering overall nutrition, both maple syrup and sugar offer minimal nutritional value.
Yet maple syrup does contain small amounts of specific nutrients, such as manganese and riboflavin, that sugar lacks.
However, also keep in mind, it also matters how much of either you eat and what you eat it with.
Pairing higher-sugar foods with protein or fat will slow your body’s absorption of the sugar, preventing sharp blood sugar spikes.
Maple Syrup and Sugar Nutrition Profiles
Below is the nutrition profile of both maple syrup and sugar.
| Nutrition Comparison: Maple Syrup vs. Sugar (Per 1 Tablespoon) | ||
|---|---|---|
| Nutrient | Maple Syrup | Granulated Sugar |
| Calories | 52 | 49 |
| Carbohydrates | 13.4 g / 4.8% DV | 12.6 g / 4.6% DV |
| Total Added Sugars | 12.1 g / 33 to 48% DV | 12.6 g / 35 to 50% DV |
| Manganese | 0.58 mg / 25% DV | 0 mg / 0% DV |
| Riboflavin | 0.25 mg / 19% DV | 0.003mg / <1% DV |
| Calcium | 20.4 mg / 1.6% DV | 0.1 mg / <1% DV |
| Thiamin (B1) | 0.013 mg / 1.1% DV | 0 mg / 0% DV |
| Magnesium | 4.2 mg / 1% DV | 0 mg / 0% DV |
| Potassium | 42.4 mg / 1% DV | 0.2 mg / <1% DV |
| Copper | 0.004 mg / <1% DV | 0 mg / 0% DV |
How Much Added Sugar Are You Getting?
The American Heart Association (AHA) advises limiting added sugars per day to:
- Women: up to 25 grams—about six teaspoons (2 tablespoons)
- Men: up to 36 grams—about nine teaspoons (3 tablespoons)
Here’s how the added sugars in just one tablespoon of each sweetener stack up.
| Added Sugars from One Tablespoon of Sweetener | |||
|---|---|---|---|
| Sweetener | Sugar (g) per 1 tbsp |
% of Daily Limit (Women) | % of Daily Limit (Men) |
| Maple syrup | 12.1 g | ~48% | ~33% |
| Granulated sugar | 12.6 g | ~50% | ~35% |
Benefits of Choosing Maple Syrup
Maple syrup is a mostly unrefined sweetener. While it still contributes added sugars, it also may offer additional health benefits over granulated sugar.
Maple syrup is a good source of manganese.
- Manganese is a trace element that is found in food and can also be taken as a supplement.
- It is essential for several body functions, including carbohydrate metabolism, bone formation, and blood clotting.
Maple syrup is also a good source of riboflavin, also known as vitamin B2.
- Riboflavin is a water-soluble vitamin found in food and as a supplement.
- It plays a role in cell function, growth, and development, as well as the metabolism of fats and drugs.
A 2024 study replaced 5% of total daily calorie intake from added sugars with either sucrose syrup or maple syrup for eight weeks. The maple syrup group showed greater health benefits:
The group that replaced some of their refined sugars with maple syrup also had lower levels of Klebsiella bacteria within the gut. These findings were exploratory; therefore, more research is needed.
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