Sugars, maple
Category: Sweets
Nutrition Highlights
Serving Size
Calories
11
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 11 (100%) |
| Fat | 0.05 (0.5%) |
| Protein | 0.01 (0.1%) |
| Total | 11 (100%) |
Serving: 1 tsp [3g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 2.7 (90.9%) |
| Water | 0.2 (8.0%) |
| Ash | 0.02 (0.8%) |
| Fat | 0.01 (0.2%) |
| Protein | 0.0 (0.1%) |
| Total | 3.0 (100%) |
Serving: 1 tsp [3g]
Benefits
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Maple sugars are a source of minerals like manganese and zinc. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Zinc supports immune function
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Maple sugars provide a natural source of carbohydrates that can be used for energy. They have a low glycemic index which means they don't cause as much of a spike in blood sugar levels compared to other sugars
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Maple sugars contain small amounts of antioxidants that may help protect cells from damage. The antioxidants in maple syrup include phenolic compounds and organic acids
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Being a natural sweetener with no artificial ingredients, maple sugars are a healthier alternative to refined white sugar in terms of nutritional profile and impact on health
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The trace minerals in maple sugars support normal function and structure of cells, tissues and bones in the body
Risks
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High in calories and added sugars which can contribute to weight gain and obesity if consumed in excess
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Can raise blood sugar levels and insulin response, especially when consumed with other carbohydrates
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May increase risk of heart disease if consumed as part of an overall unhealthy diet high in saturated fat and sodium
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Tooth decay can occur if sugars are consumed frequently throughout the day
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Some evidence suggests high intake of added sugars may increase risk of type 2 diabetes
Additional Information
Sugars, maple, are a popular sweetener derived from the sap of maple trees. They are primarily composed of sucrose, a type of carbohydrate that provides energy to the body. Maple sugars offer several nutritional benefits, but it is important to consume them in moderation due to their high sugar content.
One of the notable advantages of maple sugars is their natural origin. Unlike refined sugars, which are heavily processed and stripped of nutrients, maple sugars retain some of the minerals present in the sap, including calcium, potassium, magnesium, and zinc. Although the amounts of these minerals are relatively small, every little bit contributes to overall nutrient intake.
Furthermore, maple sugars have a lower glycemic index compared to refined sugars. This means they are digested and absorbed more slowly, resulting in a slower rise in blood sugar levels. Foods with a lower glycemic index are generally preferred as they provide sustained energy and help prevent blood sugar spikes, making maple sugars a better option for individuals with diabetes or those aiming to manage their blood sugar levels.
Another advantage of maple sugars is their natural flavor. The distinct taste of maple adds a delightful sweetness to various dishes and beverages. This can be particularly appealing for those seeking a natural alternative to refined sugars or artificial sweeteners. By using maple sugars sparingly, individuals can enhance the taste of their food while reducing their overall sugar intake.
Despite these benefits, maple sugars still pose some risks when consumed in excess. The primary concern is their high sugar content. While natural, sugars from maple syrup are still considered added sugars and should be consumed in moderation. Excessive intake of added sugars, including maple sugars, can contribute to weight gain, tooth decay, and an increased risk of chronic conditions such as obesity, type 2 diabetes, and heart disease.
Additionally, maple sugars are relatively calorie-dense. One tablespoon of maple syrup contains around 52 calories, which can quickly add up if large quantities are used. Therefore, individuals who are trying to manage their weight or follow a calorie-controlled diet should be mindful of their maple sugar consumption and consider alternative sweeteners with lower calorie content.
In conclusion, maple sugars offer some nutritional benefits due to their natural origin, minimal mineral content, and lower glycemic index compared to refined sugars. They can be a flavorful and natural alternative to refined sugars or artificial sweeteners. However, it is crucial to consume maple sugars in moderation due to their high sugar and calorie content. As with any sweetener, it is best to use them sparingly and maintain a balanced diet that includes a variety of nutrient-rich foods.