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is maple syrup healthy

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Other minerals found in maple syrup include: Real maple syrup is a plant-based product, and like many plant-based foods it is rich in antioxidants, which reduce damage due to oxygen in the body. Well, maple syrup defeats agave nectar and white sugar in the antioxidant department, but that’s not very difficult. The health benefits of maple syrup include a healthy heart and a healthier immune system. It is good to remember that maple syrup is high in sugar and should only be consumed in moderate amounts. But, maple syrup does have some health benefits. While an uncommon disorder, manganese deficiency can have serious consequences, including abnormal skeletal development and reduced capacity to heal from wounds. Another potential nutritional benefit to note: Maple syrup has a glycemic index of 54 in comparison to 65 for table sugar. © 2005 - 2019 WebMD LLC. Maple syrup harvesters tap maple trees to collect their sap, which flows only briefly when temperatures are just right. A quarter cup of maple syrup has about 200 calories, 0 grams of protein, 53 grams of carbs (17 percent of the DV), 0 grams of fat, 0 grams of fiber, and 53 grams of sugar, according to the USDA. Another potential nutritional benefit to note: Maple syrup has a glycemic index of 54 in comparison to 65 for table sugar. It’s full of goodness! That alone sets it apart from refined white sugar. in bread; to flavor cream cheese frosting (whip yogurt cheese with a bit of maple syrup and vanilla or almond extract); to sweeten real whipped cream People with diabetes in particular may experience adverse effects from the sugar in maple syrup. Yes, pure maple syrup is not only high in antioxidants, but every spoonful offers nutrients like riboflavin, zinc, magnesium, calcium and potassium. Within the U.S., Vermont produces the most, although other states make maple syrup, including New York, Maine, Wisconsin, Michigan, Pennsylvania, and New Hampshire. Maple syrup, like many fruits and vegetables, is packed with phytochemicals, which are chemicals found in plants. Maple syrup is a sugar, with no fiber attached to it. Maple syrup is healthier for you because it has a glycemic index (GI) of 54, compared to 60 for cane sugar. According to New Hope Network, the industry enjoyed record-setting production, and consumer packaged sales rose 30 to 40 percent in 2020, compared to 2019. Pure maple syrup is a better choice than pancake syrup, but it certainly isn't a health food. It’s also been eaten for centuries as a traditional food, perhaps even longer, since the native Americans were producing maple syrup when the Europeans arrived in the Americas. Maple syrup is without a doubt one of the best and most traditional sweeteners that is easily available today. Maple syrup can be a healthy choice as a sweetener because of the nutritional benefits that come with the calories- vitamins, minerals, antioxidants and compounds that may help insulin sensitivity. However, there are quite a few minerals present in measurable quantities. We are no longer supporting IE (Internet Explorer), Penn State College of Agricultural Sciences, Obsessed With Astrology? Better All four are produced the same way; the color comes from the temperature and microbial activity in the syrup. One tablespoon of maple syrup contains approximately 33% of your daily value of manganese, which is essential for healthy bones. According to the University of New Hampshire Extension, dark and very dark grades have the most robust flavor. Maple syrup is one of my personal comfort foods. Canada produces over 70 percent of the world’s maple syrup, primarily in Quebec. Maple Syrup is Versatile. Some also advertise potential maple syrup health benefits. Healthy Diet Plans >> Health Food >> Maple Syrup: Health Benefits Of Maple Syrup Maple syrup is a syrup made from the sap of the maple tree, especially trees like the sugar maple, black maple or the red maple. The reality is, maple syrup is just pure sugar! While technology has influenced how maple syrup is produced, the overall process has remained largely unchanged. Other ways I use maple syrup: Grain-free granola (recipe can be found in the newly expanded Healthy Snacks to Go eBook along with over 45 real food snack recipes – click HERE to learn more.) It contains body-essential nutrients, including calcium, potassium and B vitamins. Since fructose has a negative effect on heart health, maple syrup is healthier in this department. Here are a few ideas to try out: Enjoy a little maple syrup in your coffee or tea. Maple syrup includes essential nutrients, according to the USDA, such as: Another method involved evaporating the water using hot stones. Of course, being a sweet treat does mean that maple syrup is high in sugar. Although maple syrup is my go-to sweetener as a dietitian, it should still be enjoyed only in moderation. We recommend our users to update the browser. For a simple sweet and savory sauce, whisk maple syrup with brown rice vinegar, fresh-squeezed orange juice, freshly grated ginger root, minced garlic, salt, and pepper. These tend to be produced later in the season. So, it’s safe to say that maple syrup is made up predominantly of carbs and sugar. That tablespoon also contains: The vitamin content of maple syrup is extremely low — almost nonexistent. Maple syrup is a syrup usually made from the xylem sap of sugar maple, red maple, or black maple trees, although it can also be made from other maple species. For fast three-ingredient no-bake cookies, combine maple syrup with nut butter, and either almond flour or oat flour. Put your syrup on 3-ingredient pancakes made with eggs, bananas, and cinnamon. Consider the following before consuming maple syrup: All sugar can promote tooth decay, especially when highly concentrated, because bacteria causing tooth decay can feed on sugar in the mouth and multiply. However, maple syrup does have lots of minerals and antioxidants, including 60 mg of calcium (6 percent of the DV), 175 mg of potassium (5 percent of the DV), 1.8 mg of manganese (95 percent of the DV), and 1.08 mg of iron (6 percent of DV). Have a bowl of fruit with a teaspoon of maple syrup, instead of a bowl of ice cream. Here’s some sweet news: Maple syrup may be one of the best healthy food trends of the year. You could even freeze it, to get a healthy semifreddo that you’ll want to eat all night. Syrup producers take pride in the quality of their product and praise its natural tastiness. Research published in the Canadian Forest Service Publications found that the sweetener can pack dozens of unique antioxidants. Animal studies have also linked the syrup to longer lifespans with Alzheimer’s. Too much sugar in a person’s diet can be the source of a wide range of health problems and can also lead to complications in people with diabetes. This distinctly flavorful, beautiful, and nutritious sweetener has been a staple ingredient in many households for generations, and it has a very long history. Not only was maple syrup found to lower cholesterol in mice, it was also found to potentially prevent inflammation of the liver. Unrefined (raw) maple syrup, is also a healthy alternative to white, refined sugar, and offers antioxidents and nutrients, while having a lower glycemic index than sugar. Prevention. Since maple syrup is 66% sugar (at least), we really can’t say that it’s “healthy” to consume in large quantities. This, in combination with the nutrients it has to offer, results in some distinct health benefits: In animal studies, scientists have looked into the effects maple syrup may have on cholesterol. There are more antioxidants in maple versus honey and brown sugar. There are few things in nature as sweet as real maple syrup. (Here are easy swaps to reduce your sugar intake.). annick vanderschelden photography/Getty Images. Unfortunately maple syrup comes in extremely low – rated at 4, just above high fructose corn syrup and cane sugar, which are 1. So, as with all sugars, go easy on your servings. This is like getting one drop more nutrition along with an … Here’s What You Need to Know, How to Make Chickpea Flour and Use It in Everyday Cooking, Do Not Sell My Personal Information – CA Residents. Though zinc is not beneficial to heart health, it is an antioxidant. The health benefits may be better than even eating vegetables! According to New Hope Network, the industry enjoyed record-setting production, and consumer packaged sales rose 30 to 40 percent in 2020, compared to 2019. Surprisingly, maple syrup packs a lot of health benefits. All rights reserved. It’s also worth noting that the GI … The high manganese content of maple syrup makes it an easy way to prevent and treat manganese deficiency. Maple syrup appears to help in preventing the misfolding, tangling, and clumping of certain proteins found in brain cells. The sap is then concentrated, which increases the sugar content from approximately 2% to around 66%. That’s because of the link between excess added sugar intake and the risk of obesity, heart disease, high blood pressure, and obesity-related cancers, according to the journal Circulation. According to the USDA, maple syrup can be kept unopened in your pantry for about one year. Because maple syrup nutrition supplies inflammation-reducing polyphenol antioxidants, it can be considered part of a healthy diet that’s helpful in preventing certain diseases — such as neurodegenerative diseases, arthritis, inflammatory bowel disease or heart disease. Keep your portion sizes in check—and enjoy! It is a real food from a plant, so it will naturally be high in phytochemicals that can have many beneficial health effects not even discovered yet. Pure maple syrup is made from the boiled sap of sugar maple trees. Just how healthy is maple syrup for you? Grade A Dark or Grade A Very dark maple syrup has 300% more antioxidants than the Golden Delicate grade. However, red and silver maple trees are also sources of sap. The biggest health risks of maple syrup come from its high sugar content. Maple syrup is a popular alternative to table sugar, though it still contains a … In the present study, we investigate whether maple syrup is suitable as a sweetener in the management of type 2 diabetes using Otsuka Long-Evans Tokushima Fatty (OLETF) rats, a model of type 2 diabetes mellitus. Is it even possible for something so sweet to be good for you? The American Heart Association recommends limiting added sugar consumption to no more than six teaspoons daily for women, or nine for men. The darker the maple syrup the more antioxidants, phenols, and minerals it contains. Maple syrup is a popular natural sweetener that is claimed to be healthier and more nutritious than sugar. As a result, maple syrup may raise blood sugar slightly slower than regular sugar. According to the USDA as of January 2019, Maple Syrup contains water, energy, protein, and fiber to name a few. Maple syrup is hardly a nutritional powerhouse and does not contain as many healthy nutrients as many other sweet food such as fruit. This process also darkens the color to its familiar golden brown. A tablespoon (20 g) of pure maple syrup contains 12 grams of sugar, 52 calories and 13 grams of carbs. A serving of 15g of maple syrup would be around 50% of your daily sugar intake. In 2015, producers across North America agreed to standards for maple syrup grades. Maple syrup also delivers smaller amounts of calcium, iron, potassium, and zinc. In fact, maple syrup largely differs from the average refined sugar because of its high content of minerals like zinc and manganese. So the answer is um, yes, maple syrup gives you a couple more nutrients, but it’s loaded with calories and sugars. Because it takes longer to make the syrup at this time, the lengthier boiling period required allows for more flavor—as well as color—to develop. (Here are the foods you shouldn’t eat past the expiration date.). For a quarter cup of this sweet stuff, you’re getting lots of carbs, no protein, virtually no fat, and no fiber. A diet high in fructose is detrimental to heart and liver health. Honey, on the other hand, is made by bees. When you drizzle maple syrup onto a dish at home, or when it’s added to products like granola or energy bars, it is considered “added sugar,” instead of the naturally occurring sugar inherently found in fresh fruit. Maple syrup nutrients and vitamins Various nutrients are naturally found in pure maple syrup that includes thiamine, zinc, potassium, manganese, calcium, magnesium and Riboflavin. Maple syrup is used as a premium natural sweeter, and is known for being good for human health. Maple syrup, on the other hand, is far from empty calories. A study published in 2014, in the journal Plant Foods for Human Nutrition, found that among 35 samples from Southern Ontario, darker maple syrups contained higher antioxidant potential, in addition to phosphorous, calcium, and total mineral contents. However, there are quite a few minerals present in measurable quantities. Maple Syrup Nutrition. These deformations are linked to the development of Alzheimer’s and other neurodegenerative diseases. But is maple syrup healthy? It comes in at an impressive 12 grams of sugar in a single tablespoon. If youre looking at the glycemic index, maple syrup is also lower than honey with maple syrup having an index of 54 and honey having an index of 58. The four grades include golden, amber, dark, and very dark, according to the United States Department of Agriculture (USDA). Healthy Ways to Use Maple Syrup. Producing one liter of syrup can require up to 40 liters of sap, according to Maple From Canada. One tablespoon also provides over 30 percent of the DV for manganese, a mineral that supports bone health, collagen production, and wound healing. Here’s What Therapists Think About This Trend, What Exactly Are Net Carbs? According to Michigan State University (MSU) Extension, maple syrup was made by Native Americans long before Europeans settled in America. Pure maple syrup (the kind tapped from a tree) is an even better option, because it undergoes less processing than refined sugars. Maple syrup is a good sugar substitute, in moderation. Brain Health. Premium maple syrups also make fantastic gifts. We are no longer supporting IE (Internet Explorer) as we strive to provide site experiences for browsers that support new web standards and security practices. Antioxidants are one of maple syrup’s star attributes. On the other hand, one teaspoon of pure maple syrup contains 17 calories, pretty much the same as sugar. The best types of maple trees to tap are sugar and black maple, which typically produce the sweetest sap, according to the MSU Extension. Sugar, Sugar. Maple syrup can be used in the traditional way – on pancakes and waffles – but it’s also great in coffee, in baked goods, drizzled in oatmeal, over yogurt or berries, and in marinades. Different maple syrups are graded differently based on their sucrose content and a compulsory percentage of maple syrup. It is also involved in various critical bodily functions like regeneration and cellular growth. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From. Maple syrup is healthier than cane sugar and … They would leave the sap out in the cold to freeze and that would separate the water from the sugar, allowing them to concentrate the sweetener. Several natural sweeteners are preferred instead of the chemically prepared sugar Many people prefer using honey instead of other natural products of the same type. Although it’s more nutritious than white sugar, it is still considered “added sugar,” as opposed to the naturally occurring kind found in fresh fruit. It contains trace amounts of calcium, iron, zinc, and manganese. Diabetes Here’s some sweet news: Maple syrup may be one of the best healthy food trends of the year. However, it’s important to look at the … Between the two, maple syrup is healthier -- it has less overall sugar, and more importantly, less fructose. Maple syrup is incredibly versatile, pairing well in a wide variety of sweet and savory dishes—from oatmeal and pancakes to salad dressing, BBQ beans, sweet potatoes, braised greens, cornbread, desserts, and even cocktails. The more sugar a person consumes, the more likely they are to develop dental cavities. Maple syrup also delivers smaller amounts of calcium, iron, potassium, and zinc. Who would have thought this sweet stuff could be so healthy. Store opened bottles of syrup in the refrigerator and use them for up to 12 months. I also love to add maple syrup to my coffee or plant-based lattes. The history of maple syrup. Reverse osmosis filters the sap, removing water, and then it’s boiled or steam heated, and filtered. What does research say about maple syrup and health? However, it does contain certain minerals and vitamins that your body needs including a decent amount of manganese and zinc. Add to sauteed veggies—such as onion, broccoli, bell pepper, spinach, and black-eyed peas—and serve over brown rice; garnish with chopped nuts. Manganese Deficiency A one tablespoon serving of the sweet syrup has zero fiber, zero fats, and zero protein, all the things that help balance your blood sugar levels. Maple syrup gives you carbohydrates in the form of sugars without associated fiber. Alzheimer’s News Today: “Researchers Study Implications for Alzheimer’s Disease In Maple Syrup’s Promising Link to Brain Health.”, Cleveland Clinic: “Is Maple Syrup Better For You Than Sugar?”, Mayo Clinic: “Added sugars: Don’t get sabotaged by sweeteners.”, Molecular Nutrition & Food Research: “Quantitative deviating effects of maple syrup extract supplementation on the hepatic gene expression of mice fed a high-fat diet.”. That said, any sugar still raises blood sugar. The vitamin content of maple syrup is extremely low — almost nonexistent. This make maple syrup is a sweet and perfect topping for all your dessert or dish and you don’t need to worry if it can increase your weight. If you decide to add to your own stash, keep in mind that maple syrup doesn’t have an indefinite shelf life. To get it, workers drive a tap into the bark of a maple tree, usually a sugar or black maple, and collect the sap that flows out. That said, any sugar still raises blood sugar. The research into maple syrup’s effects on brain health is just emerging, but the findings hint at exciting benefits. As a result, maple syrup may raise blood sugar slightly slower than regular sugar. It shouldn’t come as a surprise that maple syrup is a high-calorie food. That’s likely due to the demand for all-natural foods—like natural sweeteners—and a growing awareness of maple syrup’s benefits. Maple syrup is a natural sweetener made by boiling and concentrating the sap of the maple tree, which results in a golden brown liquid with a distinctively sweet, earthy, and piney flavor. It also contains antioxidants and minerals like zinc and potassium, and has a lower glycemic index than refined sugars, meaning it won’t lead to spikes of blood sugar that can give you the jitters. WebMD does not provide medical advice, diagnosis or treatment. Complications. Every editorial product is independently selected, though we may be compensated or receive an affiliate commission if you buy something through our links. Studies of maple syrup extracts don’t consider the impact of maple syrup on insulin and blood sugar. In cold climates, these trees store starch in their trunks and roots before winter; the starch is then converted to sugar that rises in the sap in late winter and early spring. As a result, ingesting maple syrup can cause swings in blood sugar and insulin levels. Maple syrup is one of healthy natural sweetener that contains lower sugar and lower GI rather than other type of sugar or honey. (This is how sugar could be making you sick.). Maple syrup is produced in a variety of locales across the northern region of North America, including much of Canada and parts of the East Coast and Midwest. Check out Maple Guild’s organic bourbon barrel-aged Vermont maple syrup ($14). It also has antioxidant properties that protect the body from free radicals. It contains 67 of these phytochemical compounds, so it … While both contain significant sugar content, maple syrup contains less fructose. Add to your own stash, keep in mind that maple syrup packs lot. Even eating vegetables healthy nutrients as many other sweet food such as fruit they are develop. There are quite a few this department approximately 2 % to around 66 % when temperatures are right. State College of Agricultural Sciences, Obsessed with Astrology collect their sap, removing,... 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