Is maple syrup a healthy sweetener? | Nourishable Raw Episode 12
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- Опубліковано 28 сер 2024
- Maple syrup is promoted as a natural, healthy sweetener, but what does the science say? Subscribe to Nourishable at / nourishable
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As a Canadian, maple syrup runs in my blood. There are a bunch of claims that maple syrup is a healthy, natural sweetener, but what exactly does that mean? Let’s science it.
First we can look at the nutrient contents of maple syrup compared to sucrose, or your typical refined white table sugar. For an equivalent serving size, maple syrup is lower in calories and sugar and contains some beneficial minerals like calcium, zinc and manganese. But the amounts are pretty low, and it is best to get these nutrients from whole foods.
There’s been a fair bit of research into some of the other antioxidant nutrients in maple syrup. These antioxidants aren’t essential for life, but they can help reduce oxidative stress in the body. Think of oxidative stress as rust - overtime, oxidative stress or rusting in the body contributes to the development of many chronic diseases like cardiovascular disease and diabetes, and accelerates the aging process. Diets that are high in antioxidant nutrients, like beta-carotene that makes carrots orange, reduces oxidative stress.
Chemical analysis has shown that maple syrup has a bunch of different antioxidant compounds in it. Test tube studies have shown that maple syrup decreases the reactions that lead to oxidative stress. It turns out there’s actually more of these antioxidants in the lower grades of maple syrup - these are the darker coloured syrups that are harvested later in the season.
So that seems like a good thing! Pour on the maple syrup, reduce my oxidative stress! But here’s the thing - you’d probably have to consume TONNES of maple syrup to actually get enough antioxidants to have any benefit. One serving of maple syrup has only a fraction of the antioxidant capacity of one serving of walnuts. So far maple syrup research has been in test tubes and cells in a dish, which is pretty different than a human! We have no idea how much of these beneficial nutrients we can absorb and where they would go in our body.
Plus, maple syrup is still mostly sugar. The Dietary Guidelines for Americans recommends consuming no more than 10% of your daily calories as added sugar. For a standard 2000kcal diet that would be 50g of table sugar, or the equivalent of a quarter cup of maple syrup.
Putting this all together, we can ask two questions. First, should you add maple syrup to your diet for health purposes? Nope, too much added sugar. Question two - is it healthier to replace white sugar with maple syrup? Maybe a little bit. Though it hasn’t really been studied, the current science suggests that the benefits would be marginal to non-existent at healthy levels of added sugar consumption. Although maple syrup contains some beneficial nutrients, they don’t offset the impacts of the sugar. There is some research going on with maple syrup extracts, that essentially isolate just the antioxidants remove the sugar, which seems like a more feasible approach to me.
So what do we do with this information? If you like the flavour of maple syrup, then use it in place of white sugar where applicable. Just make sure to stay under that added sugar max most of the time. Personally, I use maple syrup when I eat pancakes or bake a cake on special occasions, and every once in a while I’ll use a tiny bit when roasting veggies or in a delicious bourbon cocktail. But it doesn’t play a prominent role in my dietary pattern. That’s what science tastes like.
References
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cfs.nrcan.gc.ca...
ndb.nal.usda.g...
www.metamia.com...
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I barely ever use sweetener, since doing the Whole 30 Program. When I do, I use pure maple syrup, honey, or stevia/monk fruit. Like I said, rarely, and when I do use any of that, it’s not much, because my taste buds have changed.
Most obesity in the USA is because people have forgotten the victims of nuclear war. Need to apologise and use thoughts to retrieve the nuclear bombs.
The Manhattan Project produced two different types of atomic bombs, code-named Fat Man and Little Boy.
But the fact that maple syrup has no chemicals but sugar has like sulphur
"You'd have to consume tons of maple syrup"
Bring it on
(I want to cry, I love maple syrup)
Me too :-(
Most obesity in the USA is because people have forgotten the victims of nuclear war. Need to apologise and use thoughts to retrieve the nuclear bombs.
The Manhattan Project produced two different types of atomic bombs, code-named Fat Man and Little Boy.
You said maple syrup practically flows in your blood at the beginning and changed your mind at the end saying it doesn't play a prominent roll in your diet....AND YOU'R A DOCTOR, RU?
I thought the same thing
@@jgray4234 Cheers! Thank you, I just watched it again and she said MS has maybe a little bit more benefit health wise than white table sugar when we all know white table sugar is super super refined taking out ALL the goodness and just leaving..... well....a . sweet taste. Maple syrup rules now because it is natural.
do Dr's do videos in their bedrooms?
Speaking of sweet stuff, can you do an episode on the healthiest ways to get a chocolate fix?
Yes definitely! Added to the docket :)
Dark chocolate in moderation
@@YJ-7 You get can dark chocolate with coconut sugar instead of white sugar.
Most obesity in the USA is because people have forgotten the victims of nuclear war. Need to apologise and use thoughts to retrieve the nuclear bombs.
The Manhattan Project produced two different types of atomic bombs, code-named Fat Man and Little Boy.
All chocolate is high in heavy metals so I'd rather drink honey/ maple syrup and cream or a creamy whole milk than touch any chocolate whatsoever. Just me tho
Thank you for the honesty
Hi i would like to make a pound cake hat sweetner should i use the other day i used a quarter cup of swerve sweetner but it still taste to sweet what will you recomend for me to replace sugar i find substitute sugars so sweet can you let me know what i could use instead
Great video 👍👌👏😊
thanks i am not trying the syrup anymore
I love the natural Woody sweet flavour of real maple syrup and I like it raw
Hi i would like to make a cake can i use yogourt or applesauce tosweeten the cake instead of artificial sugars maple syrup is good but sweet dates are sweet so whats the best thing to do to avoid highsugar steviamonkfruit erthritol not interested please give me advice to make my cake that is not toosweet thank you
Nice video, even better shirt! 😍🥰
Thank you for the information!
So I guess it’s the same thing when I use white table, sugar, versus maple syrup? I’m so confused, because so many people seem to think that maple syrup is so much healthier than regular sugar.
Maple syrup is healthier than sugar because it contains minerals and beneficial compounds. Whether the small benefits out way the cost is up to the individual to decide.
There are so many mixed messages ober artificial sweeteners and their effect on insulin. But what does the research day? E.g. will sucralose break a fast and impact health negatively?
Great questions, I've added them to the docket.
I exercise 5 times a week (intense exercising), I started to include maple syrup on my diet to gain healthy weight and to build some muscle. Do you think maple syrup is a good choice for someone who intend to gain some healthy weight? Like 3 to 4 maple syrup tbs per a day
I'm on the exact same ballpark as you. I've been working out for 11 years and started adding 4 tbs of maple syrup some years ago to my oatmeal and egg pancakes everyday in the morning or after my workouts. It's absolutely healthy, on the worst case scenario your body won't even notice it and on the best case scenario the syrup will spike your insulin levels, therefore will make you absorb better the complex carbs and protein from the oats and eggs. Don't listen to regular people who don't even lift, some will tell you sugar it's bad but then you'll see them at mcdonalds, burger king eating ice creams, fried garbage and processed meats with trans fats
What about Maple Syrup vs Corn Syrup?
Corn syrup is shit
Yes it is healthier.
But white sugar goes through a process using chemicals. Maple syrup is natural. I avoid white sugar like the plague. I dont use molasses either, still not natural.
organic cane sugar is wonderful as is maple sugar...THESE ARE NOT OUR PROBLEMS...
Yeah, but it has no added sugar, so it is pure maple tree sugar.
Brown Sugar is also natural but is still bad for you.
If you can’t the top off the bottle, you should buy a strap wrench. Thanks for the video.
Plant based milk with added maple syrup. Yumm!
But it’s so good 😊
would have a rise in blood sugar
How about a vid, healthy or not? Re: honey used as a sweetener
I've added it to the docket, thanks for the question!
you are luking nice 🙃🙂
I can't resist maple syrup with pancakes every morning.
Could you do a video on honey? Kind of similar to Maple syrup?
honey is better
you a have alot to learn about maple sugar and its amazing benefits and stop the sugar phobia...you are lost....huge thumbs down
Why over acting. Just try to he natural while making video.
shes an idiot
Omg 😱 you !!!!
what kind of idiot puts a 1/4 cup of syrup on pancakes or waffles? you only need 2 tablespoons or less
1/4 cup is only 4 tablespoons. Not that much more than 2. Lol.
@@bobbyknight9709 it is a lot more you idiot
Bob johnson LMAO why are you so pissed💀💀
@@MarianHowson that's the way I am :o)
I do
😘😘😘😘
A gorgeous doctor. looks so much like my ex wife.