Introduction
Maple syrup is a natural sweetener similar to honey that is derived from the maple tree sap. While recent nutrition research indicates its promising potential for anti-cancer effects, it also has other systemic health benefits.
Why Is Maple Syrup Popular?
Maple syrup is considered a popular sweetener worldwide, derived mainly from boiling the sap from the maple tree. There are different types of maple trees varying across the globe that may be tapped to make the syrup. The common varieties are usually the sugar maple (Acer saccharum), the black maple (A. nigrum), and the red maple (A. rubrum). The maple trees are found predominantly in North America and certain areas of Canada. It may take around 40 gallons of sap from the tree to yield a single gallon of maple syrup. Maple syrup is usually used by chefs on top of pancakes, but maple syrup is usually confused with easily commercially produced pancake syrup. Maple syrup differs from pancake syrup as the latter is made from a variety of sweeteners that are high in sugar content, such as corn syrup, high fructose corn syrup, and natural or artificial added flavors. Adjustments are made by chefs, usually when they cook with maple syrup based on the recipe and one proportion of the syrup required to substitute for white or brown sugar.
What Is the Nutritional Content of Maple Syrup?
Maple syrup is considered rich in manganese and riboflavin while also yielding a load of essential antioxidants. The USDA (United States Department of Agriculture) has enlisted the following nutrition information for a quarter cup serving or around 2.963 ounces of maple syrup.
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Sugars: 1.770 ounces.
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Protein: 0.0001 ounces.
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Fat: 0.0017 ounces.
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Sodium: 0.00035 ounces.
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Carbohydrates: 1.961 ounces.
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Fiber: 0 ounces.
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Energy: 216 kilocalories.
Almost all the calories in maple syrup come from carbohydrates. In a quarter cup serving, almost 1.770 ounces are naturally occurring sugars. There is also no fiber in maple syrup but rather comprises a very limited quantity of starch.
According to research by the University of Sydney, the glycemic index of maple syrup is estimated to be around 54, which makes this an ideal sweetener for diabetics and prediabetics as well (considered low to medium GI food). Compared to granulated sugar, which possesses a glycemic index of 65, or brown sugar, which has a glycemic index of 64, maple syrup would be a better substitute for these sugars in terms of GI or glycemic index.
Maple syrup contains minimal to no fat, with a mere one-fourth cup serving providing less than one gram of fat. There is also no protein as such or only in negligible quantities of 0.0001 ounces in maple syrup per single serving. It is an excellent source of manganese that is important for various metabolic activities in the body.
Maple syrup is an excellent source of manganese and riboflavin nutrients that contribute to a major proportion of these nutrients on a daily value intake. Maple syrup is also a good source of zinc while yielding smaller amounts of calcium, potassium, and magnesium, which are important for body metabolic functions.
What Are the Systemic Health Benefits of Maple Syrup?
The following are the health benefits of maple syrup:
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Antioxidant Potential: Less refined sweeteners are recommended by nutrition experts, usually in a healthy or balanced diet form, as a substitute for any other sugar or refined sweeteners because they are known to have higher antioxidants. According to studies published in the Journal of the Academy of Nutrition and Dietetics, maple syrup, brown sugar, and honey are the substitutes for refined sugar, corn syrup, and agave nectar as they have higher antioxidants.
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Hydration and Endurance: Though nutrition research on this benefit is preliminary, maple syrup has been increasing in popularity amongst athletes as a good way to rehydrate and maintain energy levels during prolonged exercise or workouts. Some nutrition studies suggest that beverages prepared from maple syrup would be a reasonable substitute for traditional sports drinks, which may be high in added sugars. However, further independent research is necessary to fully understand maple syrup's distinctive and promising effects in enhancing exercise endurance or stamina.
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Anti-Cancer Potential: Maple syrup has been studied for its potential impact on preventing gastrointestinal cancers. While the research is promising, it is still in the preliminary phase. Specifically, however, the promising potential is indicated by these preliminary studies, which show the anti-cancer effects of maple syrup on upper digestive tract cancer cells, such as in esophageal and gastric cancers. Several research authors also recommend dark maple syrup as a suitable phytomedicine (herbal medicine with therapeutic and healing properties) for treating gastrointestinal cancer. According to a 2015 study published in the Journal of Oncology, maple syrup showed evidence of inhibition of colorectal cancer cells and hence possibly would be utilized in the future as a phytomedicine with fewer adverse effects than the traditional chemotherapy for cancer patients. Research is still ongoing and preliminary but promising.
How to Purchase Maple Syrup, and What Are the Best Ways to Use It?
Maple syrup usually meets certain purity standards before it is commercially sold in stores. Check the back label as the pure maple syrup ideally should not contain added sugars, which can increase the risk of sugar intake that can cause blood sugar levels to rise quickly, just as it happens with the case of white or brown sugars. Pure maple syrup exclusively consists of the sap-derived syrup from trees. As per the USDA, storing it in a glass container can remain viable for up to four years; however, if stored in a plastic container, its shelf life might extend to around 18 to 24 months from the purchase date. While it is a healthy substitute for sugar-loaded pancake syrup over pancakes, one can also use this sweetener to substitute other sugars used daily, such as drizzling it in ice creams, yogurts, or on breakfast meals or oat meals.
Conclusion
Regarded as a wholesome sugar alternative, maple syrup can replace refined sugars and commercial pancake syrups. Its low to moderate glycemic index makes it a healthier option, especially when aiming to reduce the intake of artificial and white sugars to lower the risk of type 2 diabetes.
