Does maple syrup have health benefits?

It’s sweet, soothing, subtle and borderline addictive – surely maple syrup can’t be healthy, too?

This may be surprising to some, but yes – pure maple syrup does come with a series of genuine health benefits. Compared to refined sweeteners such as commercial cane sugar, there are many ways in which maple syrup is good for you.

From nutrition to calories and glycaemic index, this article talks about the health benefits found in the natural sweetener that white sugar doesn’t bring to the table.

A 100% natural and minimally processed sweetener

While commercial cane sugar is processed with a multi-step extraction and purification system, pure maple syrup undergoes a very simple production method.

It is made by tapping maple trees and boiling down the sap they produce, with no chemical additives or preservatives involved.

This natural production process is a key reason maple syrup tends to retain more nutritional value than processed sugars like caster sugar, or even golden syrup, which is made by heating a concentrated sucrose solution.

Antioxidant content

One of maple syrup’s standout health benefits is its antioxidant profile. First of all, what is oxidative damage? This is a process caused by free radicals that is thought to contribute to ageing and a range of diseases. Antioxidants help to neutralise these free radicals, and this can potentially reduce the risk of certain conditions.

Research has identified as many as 24 different antioxidant compounds within maple syrup. It has also been found that pure maple syrup contains 67 different polyphenols, nine of which are unique to maple syrup itself.

Vitamins and minerals

Maple syrup delivers a decent dose of essential nutrients. Notable amounts of calcium, potassium, iron, zinc, and manganese are contained in each serving.

Just two tablespoons of the much-loved sweetener provides around 35% of an adult’s daily recommended manganese intake. There is also riboflavin (a vitamin), copper (a mineral), and potassium (a mineral). Riboflavin, in particular, plays a key role in breaking down carbohydrates and supporting healthy cell growth.

Lower calories

For those determined to cut the calories, maple syrup offers advantages over several other sweeteners. A single tablespoon of pure maple syrup contains around 52 calories. That’s fewer than the calorie counts found in the same amount of honey, golden syrup, and caster sugar.

Glycaemic impact

Maple syrup is a solid performer when it comes to blood sugar impact. With a glycaemic index of around 54, that puts it lower than honey, golden syrup, and caster sugar. The key takeaway here? Pure maple syrup raises blood sugar levels more slowly than these alternatives.

Research has found that replacing refined sugar with maple syrup was linked to improved cardiometabolic health (how well your body processes food into energy, combined with your cardiovascular health).

Choose the healthiest maple syrup

Maple syrup is healthy, as long as it is consumed in moderation, and provided it is 100% organic maple syrup.

When shopping, be sure to choose pure maple syrup, rather than maple-flavoured syrup blends. Many supermarket products are heavily processed and mixed with corn syrup or artificial flavourings. This means that much of the nutritional value that makes real maple syrup healthy isn’t present. The label can be a giveaway – check for products which are marketed as 100% pure maple syrup, or similar, before buying.

Is maple syrup a ‘health food’?

Maple syrup shouldn’t be mistaken for a health food, per se, but it does offer a more nutritious profile than many other sweeteners on the market.

It is comparable to raw honey as one of the healthiest sweeteners, with each offering a different profile of nutrients. Compared to the processed corn syrup, maple syrup is undeniably a healthier choice.

The antioxidants, trace minerals and vitamins contained by the sweetener, along with its comparatively lower calorie and glycaemic impact, mean that pure maple syrup is a smart swap for refined sugar. Use it in sensible moderation, and as part of a balanced diet.