High-fructose sweeteners have a low glycemic index (GI), so it’s less likely to cause rapid blood sugar spikes than other sugars. The higher the GI, the less healthy they are because they cause a bigger rise in blood glucose after you consume them. Once they enter your body, they absorb quickly and work quickly to elevate your blood sugar. However, this is not the highest value. Whole date sugar retains its fiber content, which buffers sugar absorption, another benefit especially for those who suffer from blood sugar issues. Now here is the Glycemic Index of honey and sugar: Honey's Glycemic Index: 48 to 55 Sucrose's Glycemic Index: 58 to 65. Both honey and sugar are simple sugars. 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. GI … The glycaemic index of maple syrup is around 54. Maple syrup has a glycemic index of 54, whereas cane sugar is a whopping 65 and honey sits at 58. Researchers have also compared the glycemic index of different types of carbohydrates[a1] . Nutrition of Pure Maple Syrup vs Honey. 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. But when it comes to maple syrup, don’t get it confused. 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. In fact, this characteristic is quite unique! It also helps reduce allergy symptoms . The glycemic index is a scale that rates how quickly a given carbohydrate causes blood sugar to rise. The claimed benefits of coconut nectar vs. honey, maple syrup, etc. Prefer darker maple syrup. Maple syrup vs. honey. According to research, this may help reduce risk of coronary heart disease and type 2 … 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. Compared to Others. 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. You need to buy pure maple syrup, not the type of pancake syrup with Aunt Jemina on the label that costs two dollars. On top of being a household product, maple has been shown to have potential diabetes benefits due to its low glycemic index … 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. And remember, you are what you eat. Both maple syrup and honey are natural sweeteners that contain nutrients and plant chemicals (phytochemicals). 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. Medium glycemic index foods range from 56 to 69, and high glycemic index foods are ranked at 70 or above. (Also Read: 5 Vegetables You Must Include In Your Diabetes Diet) Honey therefore has a lower GI than sugar. I cut sugar DRAMATICALLY in recipes because I don’t like oversweet treats, and use dates, honey or maple syrup in place of sugar as often as I can. Insulin is a hormone that removes sugars from the blood. This is due to its higher fructose content, and the absence of trace minerals. Compared to other common cardio workouts, jogging, or running, is at the top of the list for calorie burning. Pure maple syrup has a glycemic index of 54 thats low! Sugar is higher on the glycemic index (GI) than honey, meaning it raises blood sugar levels more quickly. The Glycemic Index of sugar is, as you would expect fairly high, coming in at 65. Maple syrup has a medium glycemic index, and should be consumed in moderation. Sugars naturally rank higher on the glycemic index, however, maple syrup is clearly the better option as it has a lower glycemic index than cane sugar. 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. Merino B, et al. In fact, maple syrup largely differs from the average refined sugar because of its high content of minerals like zinc and manganese. In comparison, table sugar has a glycemic index of around 65 ( 6 ). They both contain 4 calories per gram. The faster that blood sugar rises, the faster that insulin is released. Any baked good that I make at home. HFCS is also a mixture of fructose and glucose in approximately the same amounts and digested the same way in the human body. Pure maple syrup and honey are commonly labeled as healthy and natural sweeteners -- often as an alternative to sugar or sugar substitutes. Glycemic Index The glycemic index defines foods by how quickly it causes your blood sugar to rise. The glycemic index score of maple syrup is about 54, compared to a score of about 65 for regular cane sugar. A tablespoon (20 g) of maple syrup contains 52 calories whereas the same amount of honey has 64 calories. 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. There are more antioxidants in maple versus honey and brown sugar. The Argument for Maple Syrup Photo from Flickr. Pure maple syrup is much different than products label as breakfast or pancake syrups. Name Calories / Gram Sweetness Index Glycemic Index Calories / Spoon-Equiv; Honey 4 1.1 50; 14 Maple Syrup 4 1 54 15 Coconut Palm Sugar 4 1 35; 15 Sorghum Syrup 4 1 50 Fiber and Glycemic Index. Maple syrup is healthier for you because it has a glycemic index (GI) of 54, compared to 60 for cane sugar. A low glycemic index Researchers have also compared the glycemic index of different types of carbohydrates[a1] . Surprisingly, maple syrup packs a lot of health benefits. You can use honey as an energy booster before or after workouts. "Agave is about 85 percent fructose and the rest is water," says Angelone. 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. Two popular, healthy sounding but highly processed sweeteners, coconut sugar and agave have a slightly lower glycemic index than raw honey and maple syrup. This allows your body to use it more efficiently for energy, rather than giving you a rapid rush and crash. [5] Maple Syrup. The answer: the glycemic index or GI is a measurement of the impact of carbohydrates on our blood sugar. Glycemic Index (GI) The Glycemic Index (GI) is used to measure how foods raise blood sugar. 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. 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. 4. Honey, on the other hand, is made by bees. So let’s check out a complete chart of the glycemic index of sweeteners. This implies that maple syrup … Glycemic Index Ranking. A low GI food is considered to be 55 or less. are still up for debate. Pure maple syrup (the kind tapped from a tree) is an even better option, because it undergoes less processing than refined sugars. Antioxidants are important for the body. Maple Syrup, on the other hand, has a glycemic index of 54 which makes it a low GI food (just barely). Chopped apple, walnuts, cinnamon, honey drizzle heated in the microwave for ~30 seconds. Pure honey has an index of 58 and table sugar an index of 65. Agave is largely made of fructose (85-90%) and fructose is not measured in on GI. (2020). Studies show that honey has a lower glycemic index than table sugar and therefore provides a relatively longer, and steadier source of energy. It’s also worth noting that the GI is better than pure honey… It seems that dark maple syrup is the richest in antioxidants, compared with the clear maple syrup. Talk to your doctor before adding honey to your diet. But as with any type of sweetener, moderation is key. The expression of the Glycemic Index is relative because the GI index is 100 with glucose. Homemade raw energy balls/bars sweetened with dates and/or honey. 5. Foods are ranked as having a low glycemic index if they measure 55 or lower. Foods with a glycemic index of 55 or below are considered to be low glycemic foods. 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). "The fructose is metabolized mainly by the liver. Although it has a low-glycemic index, it is s probably the most damaging form of sugar when used as a sweetener. Contrary to what some believe, there are few similarities between pure maple syrup and honey. The type of sugar in agave doesn't help, either. There are sweeteners with a glycemic index greater than 100. To learn more about paying attention to glycemic index in foods, read here. 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