Present in different forms and names, sugar is everywhere and we have the unfortunate tendency to sometimes consume too much without realizing it. Whether in desserts, drinks, processed products, and even those labeled “no added sugars”, it sneaks insidiously into our daily diet. However, there are alternatives to white sugar that are healthier and easier to find. Maple syrup is one such option.
Maple syrup vs white sugar: what are the differences?
Nutritional composition
Poured over pancakes, added to fall cakes or even marinades, maple syrup, with its caramel notes, is undoubtedly an asset to our fall cuisine. Maple syrup comes from the sap of the maple tree, which is boiled to a sweet, slightly viscous consistency. It is composed mainly of sucrose, but also about 35% water. Unlike white sugar, whose refining process removes all nutrients, maple syrup retains trace elements such as zinc, manganese, and antioxidants. Maple syrup even contains up to 24 different antioxidants, including polyphenols, known for their anti-inflammatory properties.
White sugar, for its part, is the bad student of sugars. A refined product obtained from sugar cane or sugar beets, its refining removes all the vitamins and minerals present in the original plant, leaving a pure sweetener with no additional nutritional value. 1 point for the maple syrup.
Glycemic index
Another advantage of maple syrup, and not the least, is its glycemic index (GI), that is to say the speed at which a food raises blood sugar levels. Maple syrup has a glycemic index of around 54, close to that of honey. For comparison, that of white sugar is around 70 and causes a more rapid rise in blood glucose levels, thus promoting insulin peaks. While it’s useful for providing a momentary boost of energy, these insulin spikes are often the culprits of fatigue or cravings.
A preferred alternative, but in moderation
Although undeniably better in composition than white sugar, maple syrup remains a free sugar. According to the World Health Organization (WHO), free sugars, which therefore include maple syrup, should not represent more than 10% of total daily energy intake, and it is even recommended to aim for less than 5% for better health. Whether it is maple syrup, agave or even honey, these sugars are not health foods and should be consumed sparingly. It is better to favor a diet rich in fruits, vegetables and fiber, and limit the intake of sugars, whatever their origin.