4 Impressive Benefits of Maple Syrup

The health benefits of maple syrup may include a healthy heart and a healthier immune system. It may also have antioxidant properties that can protect the body from free radicals.

Several natural sweeteners might be preferred instead of the chemically prepared sugar. Many people prefer using honey instead of other natural products of the same type. However, maple syrup can be considered to be a better option given its low-calorie count, as compared to honey.

What is Maple Syrup?

Maple syrup is prepared from the sugary sap of the maple tree. The preparation involves tapping or piercing of trees to obtain this sap. These trees accumulate starch in their roots and trunks, especially in the period that precedes winter. The long accumulation of this starch can make it easy to convert it from the original state to sugar. During the spring season, the sugar rises and mixes with water to form a sap that is ready for collection or harvesting. [1]

Since the sap contains a high water ratio, it has to undergo processing for the water to evaporate, leaving behind the concentrated, thick syrup. This final product is arrived at through a heating process. The entire process might not involve any use of chemical additives, preservatives, or agents. The Native Americans are said to have discovered that sap from maple trees could be processed to make maple syrup.

Serving Size : 100 g1 tbsp (20 g)1 serving 1/4 cup (83 g)1 cup (315 g)
Water [g]32.39
Energy [kJ]1088
Protein [g]0.04
Total lipid (fat) [g]0.06
Ash [g]0.47
Carbohydrate, by difference [g]67.04
Sugars, total including NLEA [g]60.46
Sucrose [g]58.32
Glucose (dextrose) [g]1.6
Fructose [g]0.52
Calcium, Ca [mg]102
Iron, Fe [mg]0.11
Magnesium, Mg [mg]21
Phosphorus, P [mg]2
Potassium, K [mg]212
Sodium, Na [mg]12
Zinc, Zn [mg]1.47
Copper, Cu [mg]0.02
Manganese, Mn [mg]2.91
Selenium, Se [µg]0.6
Thiamin [mg]0.07
Riboflavin [mg]1.27
Niacin [mg]0.08
Pantothenic acid [mg]0.04
Vitamin B-6 [mg]
Choline, total [mg]1.6
Fatty acids, total saturated [g]0.01
16:0 [g]0.01
18:0 [g]
Fatty acids, total monounsaturated [g]0.01
18:1 [g]0.01
Fatty acids, total polyunsaturated [g]0.02
18:2 [g]0.02
Sources include : USDA [2]

Nutritional Value of Maple Syrup

As per USDA, the nutrients found in maple syrup might include energy, water, protein, fat, carbohydrates, and sugars. In terms of minerals, it may contain calcium, iron, magnesium, phosphorus, sodium, potassium, and zinc. Vitamins such as thiamin, riboflavin, niacin, and B6 might also be found in this syrup. [3]

Health Benefits of Maple Syrup

Maple syrup is not only tempting and yummy but might also be a hoarder of ample health benefits. Let’s take a look at its beneficial effects on our body.

Might have Antioxidant Potential

Maple syrup might have various antioxidants, 24 to be precise, that can help to protect you from many health conditions. Antioxidants are important for the body as they neutralize free radicals, which may cause various diseases. [4]

Studies also show that the darker versions of maple syrup can be higher in antioxidant content in comparison to lighter ones. So when you go shopping for maple syrup, look for a grade B type as it might be a darker variety. [5] [6]

Health benefits of maple syrup

Maple syrup and pancakes are a classic combination. Photo Credit: Shutterstock

Might Improve Heart Health

The health benefits of maple syrup might also include giving you a healthier heart. It is one of the body’s organs that is susceptible to different kinds of diseases such as stroke, atherosclerosis, and other cardiovascular conditions. Maple syrup may contain zinc and its consumption may protect and prevent various cardiovascular disorders. [7] [8]

Zinc can also enhance the performance of the endothelial cells by protecting them against damage due to the existence of excess cholesterol in addition to other oxidized lipids. The blood vessels are comprised of different components of the endothelial cells, which form the inner lining of these vessels. A low level of zinc exposes the linings to injuries, which in turn can affect the normal functioning of the heart.

Might Improve Male Reproductive Health

The consumption of maple syrup might also help in maintaining male reproductive health. There are certain minerals such as zinc, in maple syrup, that can be useful for a healthy reproductive system, particularly the prostate gland. [9]

Reduction in the level of minerals may increase the risk of disorders. This is why it is advisable for men to always try to consume foods that contain the right amount of this mineral. Maple syrup could be one such food that is easy to acquire, readily available, and enjoyable as well.

Might Strengthen Immune System

A lack of zinc and manganese minerals could easily lead to a reduction in the number of white blood cells, which affects the response of the immune system. Supplementing these minerals is the only way known to restore their levels to the proper state.

Maple syrup might be a good source of both zinc and manganese, which can play a key role in strengthening the immune system. [10]

How to Select and Store Maple Syrup?

Select your maple syrup depending on the purpose you need it for. For use in foods like ice creams and buttermilk pancakes, you will require a lightly flavored maple syrup, which is golden in color. There is a dark, strong-flavored kind also available, which can be used to top waffles. It can also be used in place of chocolate sauce.

Maple syrup might be readily available all over the world. Be sure to store it in a cool place before opening, and keep it in the refrigerator after opening. Discard it if you see any mold in the syrup.

So far, Canada is the largest producer of maple syrup followed by the United States. The major advantage might be that one does not necessarily have to reside in these areas to buy this syrup. It may be stocked in stores all over the world.

Uses of Maple Syrup

The use of maple syrup is common and is incorporated into many meals. Therefore, it may be considered a key cooking ingredient in several food items.

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  • It can add flavor to sausages, ice cream, different types of fritters, and fresh fruit, among others.
  • It can also be used in pancakes as a topping, as well as on French toast and waffles, which are common delicacies in some parts of America and Europe.
  • Due to its flavor and sweetness, it can be used as a sweetener to be used in baked beans, cakes, bread, and granola.
  • Wine manufacturers may also consider using it in the wine-making process instead of honey.

Quick Serving Tips

Sweetener: Use maple syrup as a sweetener for tea or coffee.

Sweet Toast: Toast a piece of wheat bread and top it with some cut-up fruits such as banana and apple. Sprinkle cinnamon powder and then drizzle some maple syrup on the entire dish and enjoy it!

— Update: 08-02-2023 — cohaitungchi.com found an additional article Surprising Health Benefits of Maple Syrup from the website escuminac.com for the keyword health benefits of maple syrup.

Do all of you have a sweet tooth? Then it’s inevitable that you don’t know about maple syrup. Natural maple syrup can be considered one of the best naturally made sweeteners available, and we do not have many things that are as sweet and natural as maple syrup.

Maple syrup is usually derived from the xylem sap of sugar maple and red/black maple trees. These trees usually grow in cold climates, and they are known to store starch in their roots and trunks before winter arrives.

Maple syrup is usually produced in some areas of North America, some parts of Canada, the East Coast, and the Midwest. It is one of the most popular and highly used sweeteners in the states. It is used as a condiment for famous cuisines like waffles, porridge, oatmeal, and pancakes.

History of Maple Syrup 

We are the not only ones who love the lip-smacking taste of maple syrup. The first humans known to produce maple syrup were the indigenous people of northeastern North America hundreds of years ago, and these native Americans also made maple sugar. 

These people first collected this syrup and then introduced it to the early settlers of Europe. The Europeans then figured out ways to improve the quality through specific methods.

Although we have no authenticated evidence of how its consumption and production began, different legends tell different stories about it. 

Some say that the maple sap was used instead of water to cook a dish for some chief. Some believe that these indigenous tribes developed certain rituals about sugar-making. They celebrated festivals like “Sugar -Moon” with a maple dance.

How is Maple Syrup Made?

So, now you will be thinking about how is this delicious syrup made? Of course, we know!!

With certain advancements in technology, the manufacturing process of maple syrup has undergone a few changes over the years. The core or the primary function of extracting and making maple syrup is almost the same as centuries ago. 

The process involves these steps. 

  • A hole is made in the maple tree to extract the sap into a container.
  • The sap is then boiled till most of the water is evaporated. This leaves us with a thick, sugary syrup.
  • This thick syrup is then processed using advanced technologies to remove the impurities.

And that’s it. Mouthwatering maple syrup is ready. 

These maple trees are usually tapped between 30 to 40 years of age. Generally, close to one and three taps are made into trees depending upon the size of the trunk. On average, a maple tree produces around 35 to 50 liters of sap every season.

Maple Syrup Nutrition Information

Of course, all of us know how delicious maple syrup tastes. But what about the nutritional information? It is one of the sweetest naturally available substances we have, and we should not be surprised that it is a high-calorie food.

On average, 100 grams of maple syrup contains 66 grams of sugar. Let us find out what else this has:

  • Per 100 Gm of Serving – Maple Syrup
  • Energy (calories) – 252
  • Fat (gm) – Zero
  • Sodium (mg) -12
  • Carbs(gm) – 66
  • Protein (gm) – Zero
  • Potassium(mg) – 200
  • Calcium (mg) – 70
  • Magnesium (mg) – 20
  • Phenolic compounds(mg) – 1

Health Benefits of Maple Syrup :

As we can see, maple syrup is rich in natural minerals like Potassium, Carbs, and Calcium. Let us discuss some of the surprising health benefits of maple syrup.

Rich in Antioxidants

Natural maple syrup contains around twenty-four antioxidants. Also, it has different other compounds that help in promoting overall health. Maple syrup includes elements like benzoic acid, which is vital for healthy skin), and it contains gallic acid, which helps prevent gastrointestinal, metabolic, cardiovascular, and neuropsychological disorders. 

Besides this, the amber-brown colored liquid also contains powerful flavonols. These include catechin, which helps in cell damage; epicatechin, which helps in reducing blood glucose levels; and rutin, which comes in handy in preventing blood clots and high cholesterol.

Boosts Energy Levels 

Pure and natural maple syrup is a phenomenal energy source, in case you are low. The sweet syrup aids the body in producing fatty acids—this helps boost the body’s energy reserves. 

Maple syrup is a rich source of manganese, a trace mineral and vital in energy production inside the body. So, next time you feel down on energy, don’t forget to take a tablespoon of maple syrup. 

Boosts your Libido 

Natural maple syrup is wonderfully rich in zinc too. Zinc is an exceptional mineral and plays a vital role in men’s reproductive health. Also, it helps to prevent prostate enlargement.

When combined with manganese, this rich amount of zinc becomes an essential contributor to the sexual health of both men and women, and it helps in the production of sex hormones for both genders.

Skincare Benefits 

Naturally-made maple syrup is potent enough to get relief from inflammation, redness, pimples, and blemishes on your skin. Just like honey, specific varieties of maple syrup can also be applied directly to your skin.

Mix some maple syrup with raw milk, put some rolled oats into it, and add some raw honey. You have a soothing and natural skin mask ready to cure bacterial inflammation and prevent irritation.

Low Score on Glycemic Index

The glycemic index of naturally made maple syrup is around fifty-four, and when compared with refined white sugar, it is tremendously low. This lower glycemic index score shows that your body metabolizes pure maple syrup at a significantly lower rate in the liver than other available sweeteners.

This means that using good-quality maple syrup will not spike your blood sugar levels. Also, it helps in keeping you satiated for more extended periods, and it also doesn’t cause a lower insulin response when consumed in the long run.

May Help Against Cancer 

Using sugar for a long time can cause cancer or contribute to it. But maple syrup is a comparatively less harmful sweetener. 

This is possible because maple syrup is rich in antioxidants. This means that having maple syrup will protect your body cells against any DNA mutation or damage. 

Using white maple syrup alone would not directly lower the cancer risk. But it is a much safer option for incorporating high levels of refined sugar into your diet.

So, the next time you want to use any artificial sweetener or refined sugar in your diet, please consider having fresh maple syrup instead. 

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Provides essential Vitamins and Minerals

Health benefits of maple syrup

Maple syrup has high contents of zinc and manganese. Also, it is rich in essential nutrients like potassium and calcium.

Zinc helps build immunity and fight illness by keeping your white blood cell level up. Manganese is vital for carbohydrate and fat metabolism in the body. 

Potassium helps regulate fluid balance, nerve signals, and water retention in the body. Also, it reduces blood pressure. Calcium is necessary for the good teeth and bone health of the body. 

So, the next time you have maple syrup. Feel good, and remember that you give your body the nutrients it needs.

Anti-inflammatory Properties 

Maple syrup contains polyphenol and hence prevents inflammatory diseases. You can keep at bay the ailments like inflammatory bowel disease, arthritis, and other cardiovascular disorders, by including maple syrup in your diet.

The plant-based compounds found in maple syrup help in reducing oxidative stress. This stress is responsible for aging us faster, and it weakens our immune system.

That is why it is recommended to make maple syrup part of your healthy diet, especially if you are suffering from or are prone to any of these disorders.

Is Maple Syrup a better alternative to sugar?

A big question that arises in our minds daily is substituting sugar with maple syrup. Of all the sweeteners available today, maple syrup contains the most nutrients. Also, it becomes even healthier due to its low glycemic index score than sugar. 

As Maple syrup tends to be sweeter than table sugar, you would also tend to use it a bit less than your regular table sugar. But as with everything, moderation is the key here.

All in all, we can say that maple syrup is a better alternative to table sugar because of its minerals and nutrients. But it is still high in sugar, and all sugar in your body is converted into glucose before going into the blood.

So, using maple syrup in high quantities is not recommended, but you can substitute it for refined sugar to do some damage control.

How to identify real maple syrup?

The market is replete with companies that are selling fake maple syrups. So, how can you identify the real maple syrup? Don’t worry; we have it sorted for you.

A significant thing to consider while buying original maple syrup is the cost. Natural maple sap is not cheap and requires effort, processing, and precision to make. 

Fake maple syrups are available in the market with a price tag of around $4 for a small bottle. At the same time, real maple syrup will cost you no less than $8 for a twelve-and-a-half-ounce bottle. So, don’t fall into the trap of buying cheap and fake maple syrup for the price.

Another important thing is the appearance and texture of the maple syrup. The real maple syrup comes in a variety of colors, like amber or golden, while fake ones come in only one hue.

Also, the texture of real maple syrup is much thinner than that of fake maple syrups.

So, keep these things in mind to buy the original maple syrup, and don’t waste your money on fake products.

5 Best Recipes that can be made using Maple Syrup 

We all know the mouthwatering taste, flavor, and smell of pure maple syrup. Here is a list of some lip-smacking dishes that can be made using it.

  • French toast stuffed with fruits & Maple Syrup
  • Pancakes with a topping of maple syrup and cinnamon flavor 
  • Roast chicken breasts and maple syrup vinaigrette 
  • Sticky maple roots 
  • Granola baked with maple syrup 

Make these recipes for a delicious and healthy eating experience.

Is it wrong to eat maple syrup every day?

Of course, maple syrup is a better alternative to table sugar that we frequently use in our daily lives. But it still has a very high sugar content. So, eating maple syrup in high quantities or every day is not recommended. 

It has many health benefits and consists of many essential nutrients and minerals. But a high use of it can lead to high glucose levels in the body, which can cause severe damage to your mental and physical health. 

Which is healthier, honey or maple syrup?

Honey and maple syrup have been a long debate among health-conscious people. Like maple syrup, honey is also high in antioxidants and other energy-enhancing minerals. 

A single teaspoon of honey has 17.3 gms of sugar and 64 calories. At the same time, a single teaspoon of maple syrup contains 13.5 grams of sugar and 52 calories. 

So, all in all, for keeping sugar content low and to have better energy levels, maple syrup is a better option. 

Is Maple syrup a superfood? 

Yes, pure maple syrup is a superfood, and the reason for this is that it is plant-based and delicious. 

Of all the natural sweeteners available, it has the least sugar content and the highest value of nutrients and minerals.

It protects us from fatal diseases like cancer, improves sexual health, strengthens the bones, and has many other health benefits.

Scientists are researching more benefits that maple syrup may have. And for now, we can say that it indeed is a superfood.

— Update: 10-02-2023 — cohaitungchi.com found an additional article 9 Surprising Benefits of Maple Syrup Nutrition + Recipes from the website draxe.com for the keyword health benefits of maple syrup.

Health benefits of maple syrup

Many people already consume plenty of sugar — in most cases way more than they actually need. That said, as a good alternative to cane sugar, and when used in moderation, maple syrup is one of the sweeteners you should use.

Maple syrup, which is produced by boiling down sap collected from the sugar maple tree (species name Acer saccharum), is now among the “most commonly consumed natural sweeteners worldwide.” What are the benefits of maple syrup? This sweetener does more than make your pancakes taste sweet. It surprisingly has health benefits, including providing certain protective phytochemicals.

Similar to the contrast between whole and refined grains, unrefined natural sweeteners contain higher levels of beneficial nutrients, antioxidants and enzymes compared to white table sugar or high fructose corn syrup. When used in appropriate amounts, maple syrup nutrition benefits can include the ability to lower inflammation, supply nutrients and better manage blood sugar, all while helping to make recipes taste great.

Health Benefits

1. Contains Numerous Antioxidants

Need a strong reason to use switch your sweetener? Maple syrup nutrition is impressive when it comes to supplying protective antioxidants. In fact, the medical journal Pharmaceutical Biology revealed that pure maple syrup contains up to 24 different antioxidants!

According to studies comparing the total antioxidant content of natural sweeteners to refined sugar products (like white sugar or corn syrup), there are substantial differences between different products. Refined sugar, corn syrup and agave nectar contain minimal antioxidant activity, while maple syrup, dark and blackstrap molasses, brown sugar, and raw honey have been shown to have higher antioxidant capacity.

The antioxidants found in maple syrup are mostly in the form of phenolic compounds. Phenolic compounds are found in a variety of plant foods — including berries, nuts and whole grains — and are considered to have significant benefits when it comes to the prevention of chronic diseases, such as cardiovascular disease, diabetes and cancer. They are capable of reducing free radical damage that can cause inflammation and contribute to the formation of various chronic diseases. Dark, grade B maple syrup typically contains more beneficial antioxidants than the lighter syrups.

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Some of the primary antioxidants found in maple syrup include benzoic acid, gallic acid, cinnamic acid and various flavanols, like catechin, epicatechin, rutin and quercetin. While most are found at low concentrations, others are present in higher quantities. Thus, it’s possible that the benefits of these antioxidants might counteract some of the downsides to consuming the syrup’s high quantity of sugar.

2. Has a Lower Score on the Glycemic Index

Studies suggest that the maple syrup may have a lower glycemic index than sucrose, including research conducted on rats. This may help in the prevention of type 2 diabetes. Refined sugar, and in general refined carbohydrates that contain little fiber, are known to be rapidly metabolized by the liver. This causes a “sugar high,” followed by a quick “sugar crash.” Even worse, consuming too much sugar quickly spikes your blood sugar and raises insulin levels. Over time, that can lead to lower insulin response and problems managing blood glucose. This is the reason diabetes develops.

However, keep in mind that because consuming too much sugar, from any source, is one of the leading causes of some of the most widespread health problems — like obesity, type 2 diabetes and heart disease — even natural sweeteners should be used in small amounts. When it comes to solutions for reversing diabetes naturally, or other blood sugar-related conditions, it’s best to minimize sugar intake overall and especially to avoid refined sugar.

3. May Help Fight Inflammatory and Neurodegenerative Diseases

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.

Many studies have found that phenolic-containing natural products — including certain fruits, berries, spices, nuts, green tea, olive oil and syrup — have neuroprotective effects. Maple syrup’s plant-based compounds can help protect the brain by reducing oxidative stress. Oxidative stress is responsible for aging us at a quicker rate. Some research shows that phenolic-containing foods in the diet can down-regulate the production of inflammatory markers and reduce the risk for neurotoxicity, brain cell death and conditions including Alzheimer’s disease.

4. May Help Protect Against Cancer

While some evidence shows that to a certain degree sugar can cause cancer or at least contribute to it, maple syrup seems to a much less harmful sweetener. This is due to the presence of antioxidants in the syrup that can protect cells from DNA damage and mutation. Some studies have even found that dark maple syrup can demonstrate inhibitory effects on colorectal cancer cell growth and invasion. Findings have led researchers to believe that dark-color maple syrup may inhibit cell proliferation through suppression of AKT activation. This makes concentrated syrup a potential “phytomedicine” for gastrointestinal cancer treatment.

Even if consuming syrup alone doesn’t result in a reduced risk for developing cancer, it makes a good sugar substitute since it’s generally a better option than refined sugar or artificial sweeteners.

— Update: 11-02-2023 — cohaitungchi.com found an additional article What Is Maple Water and Should You Be Drinking It? from the website health.clevelandclinic.org for the keyword health benefits of maple syrup.

Nature offers up a pretty tasty sports drink to help you rehydrate after a workout — and the product comes straight from a tap.

Nutrient-rich “maple water” is fast becoming a pre- and post-exercise drink option to boost performance and recovery. And while it’s a relatively new addition to store shelves, its use dates back centuries.

Numerous websites tell of North American explorers declaring maple water the “wholesomest drink in the world” after sipping the beverage borne from trees. It’s not exactly a verified quote, but who wants to question health food folklore?

To find out whether those thirsty voyagers were onto something, let’s head out on a discovery expedition with registered dietitian Beth Czerwony, RD.

What is maple water?

Maple water may be an unfamiliar product to you, but here’s one that probably rings a breakfast bell: maple syrup. (We’re talking real maple syrup here, too, not those high-fructose corn syrup imitators.)

The same source — pure maple tree sap — serves as the foundation for both maple water and maple syrup, says Czerwony. Maple water is a pasteurized version of sap. Maple syrup, on the other hand, is the sap that has been boiled down and condensed.

The composition of maple sap is roughly 98% water and 2% sugar. That’s why maple syrup producers typically boil down 40 gallons of sap to make a single gallon of sugary-sweet syrup. (Producers collect the sap through taps inserted in maple trees in late winter or early spring.)

So what exactly is maple sap? Basically, it’s a nourishing fluid that serves as a maple tree’s lifeblood, providing energy to fuel growth and maintain health.

As it turns out, what’s good for a maple tree can be good for you, too.

Health benefits of maple water

The biggest perk offered by maple water? That’s easy, says Czerwony: It’s loaded with electrolytes, crucial minerals to your body that give you the necessary “charge” to power through the day.

Your body loses electrolytes through sweat, which is why sports drinks tout their ability to restore that important resource to proper levels after a workout.

Consider maple water a “natural” version of those replenishing products: “The benefits are very similar,” says Czerwony. “Maple water is going to help you rehydrate and replace those lost electrolytes.”

In addition, researchers have found that drinking maple water doesn’t entirely quench your thirst. Why is that good? Basically, because that “thirsty feeling” is your body’s way of making sure it fully rehydrates.

Other potential benefits of maple water include:

  • Reduced muscle inflammation because of antioxidants such as manganese, which can lead to faster post-workout recovery.
  • Stabilized blood sugar levels due to abscisic acid (ABA), a plant hormone in the fluid. ABA can help you manage and control diabetes.
  • Cancer-fighting properties through micronutrients called polyphenols.

There’s even a claim that maple water can help combat hangovers, though that theory grew from research involving rats. “It’s a nice thought,” says Czerwony, “but I wouldn’t count on maple water as a hangover cure.”

Maple water vs. coconut water

So how does maple water compare to coconut water, its tropical counterpart in the realm of natural hydration solutions?

Each presents a resume with different and similar nutritional strengths. Maple water is off the charts in manganese, for instance, while coconut water is chock full of potassium. Both are packed with electrolytes.

If you’re counting calories and grams of sugar, maple water comes in about 50% lower than coconut water on both counts.

But is one better than the other? “Really, it comes down to taste preference,” says Czerwony. Maple water brings a subtle maple sweetness from the north woods, while coconut water offers a sweeter and slightly nutty island flavor.

Should you grab a bottle?

Are there possible benefits to drinking maple water, particularly after a tough workout? Absolutely, says Czerwony. But she cautioned against thinking it’s a complete game-changer given the same 2019 study with the thirst finding.

“In reality,” says Czerwony, “it seems that you can drink plain old water and pretty much get the same hydration results.”


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About the Author: Tung Chi