Maple syrup is a breakfast staple. Is it healthier than sugar?

No plate of waffles or stack of pancakes would be complete without a side of maple syrup. Whether you use just a bit on oatmeal or French toast or pour it on a bowlful of spaghetti like a certain Christmas elf, nearly all of us enjoy the taste and sweetness of syrup. "Maple syrup has a rich, caramel-like flavor with subtle notes of vanilla and butterscotch," says Jen Messer, a nutrition consultant and registered dietitian at Jen Messer Nutrition.

Beyond its distinctive taste, many wonder if maple syrup has any nutritional benefits that could make it a good alternative sweetener to using sugar alone. 

What is maple syrup?

As its name implies, maple syrup is syrup made from the extracted sap of maple trees. "Maple trees store starch before winter which is converted to sugar that rises in the sap," explains Lisa Young, PhD, RDN, an adjunct professor of nutrition at New York University and author of "Finally Full, Finally Slim." Because the extracted sap is about 98% water, it needs to be boiled for the water to be removed, which leaves the remaining concentration of sugar to become maple syrup. One report notes that because of how much water is boiled out, it takes about 40 gallons of sap to make one gallon of maple syrup. 

In addition to pure maple syrup collected and processed this way, there are also a host of artificially flavored maple syrup brands. "When choosing maple syrup, it is recommended to prioritize a high-quality, minimally processed option to preserve potential health benefits and to be on the lookout for sugar syrup with artificial maple flavoring masquerading as genuine maple syrup," says Messer. 

Is maple syrup good for you? 

Artificially flavored maple syrup has no health benefits, but even pure maple syrup is worrisome because it contains a large amount of sugar. A single tablespoon of the stuff has about 12 grams of sugar. Because overconsumption of sugar can contribute to health problems like obesity, type 2 diabetes, and heart disease, the U.S. Food and Drug Administration recommends staying under 50 grams of added sugars in an entire day. That could be hard to do if you cover a short stack of pancakes with 3 or 4 tablespoons of maple syrup because you'll just about reach your daily sugar limit before you get up from the breakfast table.

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Maple syrup also has the downside of being high in calories - 52 calories in a single tablespoon. (For contrast, a tablespoon of pure sugar contains 48 calories.) Maple syrup is also high in the "bad" form of carbohydrates which can cause blood glucose levels to rise. 

It isn't all bad news for syrup lovers though. "Maple syrup is a good source of manganese, which is important for bone health and metabolism. It also contains small amounts of other minerals such as iron, potassium and zinc," says Messer.

Kate Zeratsky, a registered dietitian nutritionist at Mayo Clinic in Rochester, MN, adds that because the nutrient-rich sap of maple trees retain some plant compounds, pure maple syrup contains antioxidants which can help protect cells against damaging free radicals. "Maple syrup stands out from other sweeteners for this fact," she says. Another benefit of the product being plant-based, Messer points out, is that it makes "maple syrup a preferred option for vegans." 

Young adds that the calcium in maple syrup "enhances overall immune and muscle function."

Is maple syrup as unhealthy as sugar?

Because of such health benefits, some nutritionists consider maple syrup to be marginally better than refined sugar if used as a substitute sweetener - though few would consider maple syrup to be a "healthy" choice overall. 

In choosing to use maple syrup in cooking in place of sugar, Messer says one needs to consider "personal preferences, dietary needs, and of course, the recipe you are using." It's also wise to bear in mind that the distinct flavor of maple syrup usually alters the taste of foods and beverages more than using sugar alone. 

"While maple syrup has some nutritional benefits," Messer says, "it is still a sweetener and should be consumed in moderation as part of a balanced diet." 

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