Syrups, maple
Category: Sweets
Nutrition Highlights
Serving Size
Calories
52
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 | 54 (100%) |
| Fat | 0.1 (0.2%) |
| Protein | 0.03 (0.1%) |
| Total | 52 (100%) |
Serving: 1 tbsp [20g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 13 (67.0%) |
| Water | 6.5 (32.4%) |
| Ash | 0.09 (0.5%) |
| Fat | 0.01 (0.1%) |
| Protein | 0.01 (0.0%) |
| Total | 20 (100%) |
Serving: 1 tbsp [20g]
Benefits
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Maple syrup contains manganese which is important for bone health, metabolism, and antioxidant protection
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It provides a good source of zinc which supports the immune system and aids wound healing
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Maple syrup contains antioxidants that may help reduce inflammation in the body
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The minerals in maple syrup like calcium and magnesium assist with muscle and nerve function
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Maple syrup is high in carbohydrates which provide a source of energy when consumed in moderation
Risks
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High in added sugars which can contribute extra calories and increase risk of weight gain and obesity
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Frequent consumption may increase risk of type 2 diabetes and cardiovascular diseases
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Contains no fiber, vitamins, minerals or other nutrients
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May promote tooth decay by providing food for harmful oral bacteria
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Excessive consumption can lead to a spike and subsequent crash in blood sugar levels
Additional Information
Maple syrup is a popular natural sweetener derived from the sap of maple trees. It has gained recognition for its distinct flavor and versatility in various culinary applications. From a nutritional standpoint, maple syrup offers several benefits, but it is important to consume it in moderation due to its high sugar content.
One of the primary attributes of maple syrup is its natural and unrefined nature. Unlike refined sugars, maple syrup retains some of the nutrients present in the sap, including minerals such as manganese, zinc, and calcium. While these minerals are not present in significant amounts, every little bit contributes to overall nutrient intake.
Additionally, maple syrup contains antioxidants, which help protect the body against oxidative stress and inflammation. These antioxidants include phenolic compounds, which have been associated with various health benefits, including a reduced risk of chronic diseases such as heart disease and certain types of cancer.
Maple syrup also provides a lower glycemic index (GI) compared to refined sugar. The glycemic index measures how quickly a food raises blood sugar levels. Foods with a lower GI are digested more slowly, leading to a more gradual increase in blood sugar levels. This can be beneficial for individuals with diabetes or those looking to manage their blood sugar levels more effectively.
However, it is crucial to be aware of the risks associated with maple syrup consumption. The primary concern is its high sugar content. While maple syrup is a natural sweetener, it still contains a significant amount of sucrose, a simple sugar. Excessive consumption of added sugars, including maple syrup, can contribute to weight gain, increased risk of dental cavities, and the development of chronic conditions such as obesity, type 2 diabetes, and cardiovascular disease.
Moreover, despite its potential health benefits, it is important to note that the nutrient content in maple syrup is relatively low compared to other food sources. To obtain substantial amounts of essential nutrients, it is necessary to consume a varied and balanced diet that includes a wide range of foods.
To enjoy the nutritional benefits of maple syrup while minimizing the risks, moderation is key. Using small amounts of maple syrup as a sweetener in cooking, baking, or as a topping can add flavor without significantly impacting overall sugar intake. It is also important to consider the overall dietary context and balance maple syrup consumption with other nutrient-dense foods.
In conclusion, maple syrup offers some nutritional benefits due to its natural and unrefined nature, antioxidants, and lower glycemic index. However, it is essential to be mindful of its high sugar content and consume it in moderation to avoid potential health risks associated with excessive sugar intake. As with any food, incorporating maple syrup into a well-rounded and balanced diet is the key to enjoying its benefits while maintaining overall nutritional health.