Should You Replace Sugar With Maple Syrup And/or Honey
In some cases, it may make sense to swap out sugar for maple syrup and honey. Both of these natural sweeteners have a lower glycemic index than regular sugar and offer a wider profile of vitamins, minerals, and antioxidants. If you’re going to reach for one over the other, maple syrup contains the fewest sugars, calories, and carbohydrates per serving.
But before you go nuts adding maple syrup and honey to every dish you eat, note that they should still be enjoyed in moderation. At the end of the day, sugar is sugar, and both maple syrup and honey have a lot of it.
“Maple syrup and honey may have a few advantages over table sugar, but they’re both considered to be added sugars,” Dr. Dixon confirms. “There’s strong evidence that higher sugar intake is associated with an increased risk for cardiovascular disease, type 2 diabetes, metabolic syndrome, some cancers, and obesity.”
In particular, “eople their blood sugar should treat honey, maple syrup, and sugar very similarly in that they are all still sugar, and all of these sweeteners will spike blood sugar to a certain extent,” says Jenna Volpe, RDN, LD, CLT, functional dietitian nutritionist. And there’s certainly no need to start adding them to your diet if you don’t use any sweetener to begin with. “One shouldn’t be looking at honey or maple syrup as a ‘source of antioxidants,’ but rather, as a tasty meal time addition,” adds Rachel Fine, RD.
Fructose And The Hypoglycemic Effect Of Honey
Fructose content of honey varies from 21 to 43% and the fructose/glucose ratio from 0.4 to 1.6 or even higher . Although fructose is the sweetest naturally occurring sweetener, it has a glycemic index of 19, compared to glucose which has 100 or sucrose with 60 . Different studies reveal the hypoglycemic effect of honey, but the mechanism of this effect remains unclear. It was suggested that fructose, selective mineral ions , phenolic acids, and flavonoids might have a role in the process .
There is evidence that fructose tends to lower blood glucose in animal models of diabetes . Mechanisms involved in this process may include reduced rate of intestinal absorption , prolongation of gastric emptying time , and reduced food intake . Fructose stimulates glucokinase in hepatocytes, which plays an important role in the uptake and storage of glucose as glycogen by the liver. Glucose on the other hand, which is present beside fructose in honey, enhances the absorption of fructose and promotes its hepatic actions through its enhanced delivery to the liver .
The pancreas is an important organ in diabetes, because it secrets two glucose-regulating hormonesinsulin and glucagonand honey might protect this organ against oxidative stress and damage with its antioxidant molecules, this being another potential mechanism of hypoglycemic effect of honey .
Is Sugar Alcohol Safe For Diabetics To Consume
Sugar alcohols are completely safe to consume and may be a suitable alternative for diabetics. They can, however, cause stomach upset when consumed in large quantities, and some sugar alcohols can cause blood sugar to rise. Sugar-free does not always equate to carbohydrate-free! Carbohydrate content in sugar-free foods may be determined by reading the label.
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Safe Sugar Substitutes For Diabetics
Monk fruit extract
Monk fruit naturally contains mogrosides, a type of antioxidant responsible for the sweet taste of this treat. Researchers have found a way to extract this antioxidant to produce a sugar-free sweetener that does not contain calories and does not affect blood sugar levels.
Stevia
To make stevia sweetener, manufacturers collect the leaves of the Stevia rebaudiana plant and process them into fine crystals. Stevia is low in calories and retains its flavor when heated, making it an ideal sweetener for baking or hot drinks.
Erythritol
Erythritol is a sugar alcohol derived from the fermentation of cornstarch or wheat. It has very few calories and has no impact on blood sugar. While erythritol is less likely than others to do so, sugar alcohols can upset your stomach. Start with small amounts and discontinue use if it causes any discomfort. With that said, it is safe even in relatively large quantities.
Fresh fruit
Did you know that you can find the most natural sweetener in the aisle? Fresh fruit can be a great addition to your recipes, as fruits contain fiber that helps slow down sugar absorption and thus reduce the impact on your blood sugar levels. Try using mashed bananas, unsweetened applesauce or date paste in your next recipe.
“Most people with diabetes do not need to reduce the amount of fruit they eat,” says Dr. Ho. “However, dried fruits and fruit juices can be high in sugar and should therefore be better limited or avoided.”
Is Agave A Suitable Alternative For Sugar For Diabetics
Agave is not a suitable substitute for table sugar. While agave is less toxic and more natural, those who must regularly monitor their blood glucose levels should avoid it. The excessive sugar level might impair insulin sensitivity and wreak havoc on the liver. Additionally, agave is a more caloric sweetener than table sugar.
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How Much Can You Substitute Raw Honey For Maple Syrup
It is best to use a one-to-one ratio of honey to maple syrup.
But you can also use this formula: for every 3/4 cup of maple syrup, one cup of honey and a half cup of sugar will be required.
Honey is thinner and less sweet than maple syrup, which is why some people like to combine the two by adding a small amount of sugar to enhance the sweetness.
Whats The Final Word On Maple Syrup
The votes are in and the winner isnot maple syrup!
It is clear that maple syrup has no place in a low carb diabetic diet because it is very high in sugar/carbs and it has no real value to offer in terms of nutrition.
Next time youre tempted to pour some syrup on your breakfast, why not opt for a topping that is high in protein and healthy fats, like almond butter instead?
Making simple low carb food swaps can drastically lower the amount of carbs you consume every day, and fewer carbs equals better blood sugar control!
As for sugar substitutes, we predominantly use stevia. Other reasonable options include xylitol, erythritol and monk fruit.
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Helpful For Weight Loss
Honey burns body fat even while you sleep. Therefore, it is one of the most effective foods for weight loss. Before going to bed, doctors recommend taking a tablespoon of honey. You can also drink honey with warm water on an empty stomach first thing in the morning. Having it early in the morning boosts your metabolism, which helps you lose weight faster, as proven by research. Honey is also beneficial to your general health.
Maple Syrup And Diabetes: A Reality Check
Mark writes:There are a lot of articles on the internet about how real maple syrup contains has phytochemicals that help prevent diabetes. As a type 2 diabetic but also someone who considers myself well able to discount the latest miracle cures, Im wondering whether theres any research to back this up. Is there any benefit for people who are already diabetic? The buzz about maple syrup and diabetes does in fact have some published research to back it up. There are a series of studies, all done by the same researcher , which have identified a variety of antioxidants and polyphenols in maple syrup that have a variety of potential effects on human health. Its not really that surprising: Most plant foods contain antioxidants of one type or another. Most antioxidants have beneficial effects on some cell function or other. But its quite a leap to conclude that consuming maple syrup will help prevent or ameliorate diabetes in humansespecially in view of the fact that maple syrup is a concentrated source of sugar. The presence of a few anti-diabetic compounds doesnt cancel out the effect of maple syrup on your blood sugar. At most, the research suggests that maple syrup might be a better choice than refined white sugarbut neither one should be consumed in anything but small amounts. See also: Are molasses and maple syrup more nutritious sweeteners? Maple syrup: not a miracle food after allContinue reading > >
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What Is The White Stuff On Top Of Maple Syrup
Most people assume its just sap, but theres more to it than that.The sticky substance is actually a by-product of boiling the sap down to make syrup.Its called froth, and its a cushiony, fluffy layer that helps keep the liquid from separating from the sugar.Froth makes up about 5% of the total volume of maple syrup, so you dont have to worry too much about it going to wasteit just needs to be removed before you can enjoy your sweet treat.
Is Honey Good For Diabetes
Experts donât all agree on whether honey is a good choice for people with diabetes. Research shows that honey has anti-inflammatory and antioxidant qualities. That may be important for people with diabetes, who often have higher levels of inflammation in their bodies. But many foods deliver antioxidants without driving up your blood sugar. So you definitely donât need honey to get those nutrients. You have other options that would be better for you.
Much of the research on diabetes and honey has been done on lab animals. But some studies have been done with people, too.
One study from Turkish researchers found that people with type 2 diabetes who ate 5-25 grams of honey daily for 4 months reduced their hemoglobin A1c , which is a measure of blood sugar control over recent months. But those who had more honey each day saw their A1c level rise. And with only 64 people in the study — half of whom got honey doses daily — itâs hard to know whether the results apply more broadly.
Another study found that eating honey daily increased A1c levels. That study included 48 people with type 2 diabetes, half of whom got a dose of honey for 8 weeks.
A 2016 study from Egyptian researchers also found that people with type 2 diabetes increased their blood sugar.
Because the tests on honey and diabetes have had mixed results at best and included small groups of people, more research is needed to know what, if any, amount of honey is safest for people with diabetes.
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Nutrition Of Pure Maple Syrup Vs Honey
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Pure maple syrup and honey are commonly labeled as healthy and natural sweeteners — often as an alternative to sugar or sugar substitutes. Contrary to what some believe, there are few similarities between pure maple syrup and honey. Nutritionally, they vary widely in calories, carbohydrates, vitamins and minerals.
How To Choose A Healthy Store Bought Pancake Syrup
Okay, so now you know how to find a healthy maple syrup replacement in a pinch. And, with all these options hiding in your pantry, I won’t be surprised if you never go back to maple syrup.
That said, I think you should.
Maple syrup is one of the healthiest sweeteners for baking, drizzling and making condiments.
But, not all store bought syrup is equal.
Aunt Jemima is not real maple syrup. I’m sorry. It, along with many syrup alternatives found on grocery store shelves, is a mix of high fructose corn syrup, caramel color, and artificial flavours. They generally have less than 5% pure maple in them. Not cool.
On the other hand, 100% pure maple syrup comes directly from the sap of a maple tree. Because of this, it offers up some powerful health benefits.
So, always read the label and buy the good stuff.
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Maple Syrup Odor A Symptom Of Diabetes
Question Originally asked by Community Member kelli Maple Syrup Odor A Symptom Of Diabetes? My boyfriend all the sudden started smelling very strongly of maple syrup. He also is increasingly tired and irritable. Is this a symptom of diabetes? Answer My first thought is that your boyfriend might have diabetic ketoacidosis, which is serious diabetes complication where the body produces excess blood acids, or ketones. When this happens the breath can smell fruity or like acetone. But it isnt a chronic condition. It quickly leads to the hospital and/or to a coma. Instead, I think that its probably a result of a high amount of protein that your boyfriend is eating. If he is taking a lot of whey protein powder, hes getting a lot of branched-chain amino acids, and they have an oder of maple syrup. But being tired all the time is certainly a symptom of diabetes. Please see what I wrote about the 11 Warning Signs You Might Have Type 2 Diabetes. You should know Answers to your question are meant to provide general health information but should not replace medical advice you receive from a doctor. No answers should be viewed as a diagnosis or recommended treatment for a condition.Continue reading > >
Is Maple Syrup The Better Choice
Added sugars, whether found in nature or refined, are still sugars. Your body treats them as such. Even though maple syrup primarily consists of sucrose, along with trace amounts of fructose and glucose, all sugar eventually converts to glucose in the intestine before traveling into the blood. And while maple syrup may have a lower glycemic index than table sugar, it still raises your blood sugar albeit more slowly.
The bottom line is this: Natural doesnt always mean its good for you. Yes, pure maple syrup is less processed than other added sugars. Yes, it has more antioxidants and minerals than table sugar. So, should you add maple syrup to your diet because of this? No. But, if youre going to use sugar in a recipe, you might as well substitute in maple syrup since its slightly better for you than refined sugar.
The reality is maple syrup is still high in sugar. It would be very unhealthy to eat several tablespoons of maple syrup per day to add calcium or potassium to your diet.
The more appropriate way is to add whole foods to your diet, not more sugar.
Its important to remember whether you use table sugar, honey, agave or maple syrup, the AHA recommends men should limit their sugar intake to nine teaspoons of sugar per day and women should limit their sugar intake to six teaspoons .
If you have any questions about your sugar intake or lowering your blood sugar levels, contact an INTEGRIS Health primary care physician to learn more about healthier habits.
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Best Maple Syrup Substitutes For Diabetics
By Madiha Saad
Many people believe that the diet of a diabetic lacks sweetness and excitement, but this does not have to be the case!
As a diabetic, you must always substitute sugary syrups with natural sweeteners. However, the question is what are the best maple syrup substitutes for diabetics?
Stevia, monk fruit sweetener, raw honey, molasses, and yacon syrup are a few of the substitutes for maple syrup that taste sweet and are also beneficial for diabetics because they are low in calories and have minimal fructose content.
This article discusses five healthy and best substitutes of maple syrup that have been scientifically proven to be effective for diabetics.
We will go through why these options are preferable to maple syrup in the next sections.
Health Benefits Of Monk Fruit Sweetener
The primary component of monk fruit sweetener is a kind of mogroside known as mogroside V. It accounts for more than 30% of the product and is responsible for its sweetness.
They provide these health advantages as a result of their sweetness factor:
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Is Maple Syrup Healthy
There is a lot of debate about whether or not maple syrup is healthy. While some people believe that it is, others say that the high sugar content can be harmful. The truth likely lies somewhere in between these two positions. Maple syrup does have some health benefits, but if you overconsume it, it can also be unhealthy.
Health Benefits Of Stevia
Using stevia as a sweetener instead of maple syrup, sucrose, or table sugar, has the potential for significant health advantages:
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Drawbacks Of Using Yacon Syrup As Maple Substitute For Diabetics
If you consume a large amount of yacon syrup at a time, you may have certain adverse effects:
If you dont have yacon syrup at your home, then you can check out these yacon syrup substitutes.