Foods are ranked as having a low glycemic index if they measure 55 or lower. This is due to its higher fructose content, and the absence of trace minerals. Compared to Others. Glycemic Index (GI) Before looking into the glycemic index of maple syrup vs. agave, we’re faced with the question of what the glycemic index actually is. While you may assume that sugar and honey are high on the glycemic index, they’re actually both in the moderate, and in some cases, even low on the range. However, this is not the highest value. Prefer darker maple syrup. There are sweeteners with a glycemic index greater than 100. "The fructose is metabolized mainly by the liver. Glycemic Index The glycemic index defines foods by how quickly it causes your blood sugar to rise. The average glycemic index for honey is 55, plus or minus 5 (depending upon the variety and other factors) The glycemic index of white table sugar is 68, plus or minus 5. Honey and maple syrup are similar in their calorie count. Maple syrup vs. honey. Merino B, et al. Foods with a glycemic index of 55 or below are considered to be low glycemic foods. While maple syrup is a popular topping for breakfast foods, it is not the only choice available. According to the USDA as of January 2019, Maple Syrup contains water, energy, protein, and fiber to name a few. Compared to other common cardio workouts, jogging, or running, is at the top of the list for calorie burning. Studies show that honey has a lower glycemic index than table sugar and therefore provides a relatively longer, and steadier source of energy. And remember, you are what you eat. Two popular, healthy sounding but highly processed sweeteners, coconut sugar and agave have a slightly lower glycemic index than raw honey and maple syrup. 5. On the other hand, maple syrup has a Glycemic Index of 54. There is not enough published research on coconut palm sugar and/or nectar to say whether either is better or worse for you than those other, more common sweeteners. Please note that the Glycemic index- GI value for corn syrup is 73 on average but this will depend on fructose to glucose ratio, it is 75 for table sugar and 65 for raw sugar. (2020). In one study, honey decreased triglycerides in patients with hypertriglyceridemia and reduced low density lipoproteins in patients with hyperlipidemia, however, artificial honey had the opposite effects. On top of having a low glycemic index (which means less impact on your blood sugar) ranging from 40-55, honey has been studied for its potential antimicrobial activity. On top of being a household product, maple has been shown to have potential diabetes benefits due to its low glycemic index … There are more antioxidants in maple versus honey and brown sugar. But when it comes to maple syrup, don’t get it confused. "Agave is about 85 percent fructose and the rest is water," says Angelone. Glycemic Index Ranking. Pure maple syrup has a glycemic index of 54 thats low! Contrary to what some believe, there are few similarities between pure maple syrup and honey. are still up for debate. The glycemic index of maple syrup is around 54. Medium glycemic index foods range from 56 to 69, and high glycemic index foods are ranked at 70 or above. A low glycemic index Researchers have also compared the glycemic index of different types of carbohydrates[a1] . In fact, this characteristic is quite unique! A tablespoon (20 g) of maple syrup contains 52 calories whereas the same amount of honey has 64 calories. It seems that dark maple syrup is the richest in antioxidants, compared with the clear maple syrup. Maple syrup has a low glycemic index of 54, while honey’s glycemic index of 61 is a little higher, making honey a moderate glycemic index food. It’s also worth noting that the GI is better than pure honey… High-fructose sweeteners have a low glycemic index (GI), so it’s less likely to cause rapid blood sugar spikes than other sugars. To learn more about paying attention to glycemic index in foods, read here. They have determined that eating maple syrup causes a lower rise in blood glucose (sugar) levels than white sugar, corn syrup or brown-rice syrup, and they have given maple syrup a low glycemic index[a2] , similar to honey, molasses and agave syrup. GI … In comparison, table sugar has a glycemic index of around 65 ( 6 ). Insulin is a hormone that removes sugars from the blood. Whole date sugar retains its fiber content, which buffers sugar absorption, another benefit especially for those who suffer from blood sugar issues. Once they enter your body, they absorb quickly and work quickly to elevate your blood sugar. The Argument for Maple Syrup Photo from Flickr. Talk to your doctor before adding honey to your diet. Maple syrup has a medium glycemic index, and should be consumed in moderation. Pure honey has an index of 58 and table sugar an index of 65. The type of sugar in agave doesn't help, either. Pure maple syrup (the kind tapped from a tree) is an even better option, because it undergoes less processing than refined sugars. You need to buy pure maple syrup, not the type of pancake syrup with Aunt Jemina on the label that costs two dollars. The Glycemic Index of sugar is, as you would expect fairly high, coming in at 65. This results in a much lower glycemic index than a lot of other natural sugars, coming in at around 45-50. Now here is the Glycemic Index of honey and sugar: Honey's Glycemic Index: 48 to 55 Sucrose's Glycemic Index: 58 to 65. So let’s check out a complete chart of the glycemic index of sweeteners. The most important health benefit of maple syrup is that it contains antioxidants. A low GI food is considered to be 55 or less. Maple Syrup, on the other hand, has a glycemic index of 54 which makes it a low GI food (just barely). Surprisingly, maple syrup packs a lot of health benefits. Chopped apple, walnuts, cinnamon, honey drizzle heated in the microwave for ~30 seconds. Maple syrup is lower on the glycemic index when compared to honey, and it also contains healthy antioxidants. Pure maple syrup and honey are commonly labeled as healthy and natural sweeteners -- often as an alternative to sugar or sugar substitutes. The glycemic index score of maple syrup is about 54, compared to a score of about 65 for regular cane sugar. They both contain 4 calories per gram. In fact, maple syrup largely differs from the average refined sugar because of its high content of minerals like zinc and manganese. Both maple syrup and honey are natural sweeteners that contain nutrients and plant chemicals (phytochemicals). Maple syrup is healthier for you because it has a glycemic index (GI) of 54, compared to 60 for cane sugar. Take a look at the following chart: You can see that viscous sweeteners like syrup and honey are high in carbohydrates, low in protein, and have a higher glycemic index (GI). You can use honey as an energy booster before or after workouts. Nutrition of Pure Maple Syrup vs Honey. Sugar is higher on the glycemic index (GI) than honey, meaning it raises blood sugar levels more quickly. Honey, on the other hand, is made by bees. The answer: the glycemic index or GI is a measurement of the impact of carbohydrates on our blood sugar. The glycemic index is a scale that rates how quickly a given carbohydrate causes blood sugar to rise. Yacón syrup or powder: 1-5 (depending on the source) Brown Rice Syrup: 25 Agave: 30 Coconut Palm Sugar: 35 Dates: 38 (though it varies between species) Maple Syrup: 54 Blackstrap Molasses: 54 Honey: 55 Raw Cane Sugar: 65. Real Maple Syrup has a glycemic index of 54. Any baked good that I make at home. Honey is a natural sweetener that could have a positive effect on your glycemic index. [5] Maple Syrup. The claimed benefits of coconut nectar vs. honey, maple syrup, etc. Agave is largely made of fructose (85-90%) and fructose is not measured in on GI. This means that one benefit of maple syrup nutrition is that it impacts your blood sugar levels a bit less drastically than table sugar does. It also contains antioxidants and minerals like zinc and potassium, and has a lower glycemic index than refined sugars, meaning it won’t lead to spikes of blood sugar that can give you the jitters. Fiber and Glycemic Index. Pure maple syrup is much different than products label as breakfast or pancake syrups. The resulting syrup, silky and elegantly sweet, sits at a cool 47 on the glycemic index (a measure of the effect of different foods on blood sugar) compared to the 68-70 of refined sugar. 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