When it comes to sugar, the interwebs are teeming with fearmongering advice. Adamant claims about how deadly and downright dreadful it is for humanity run amuck like cows set to pasture. But as luck would have it, natural health “experts” are ready to welcome you to their world of self-righteous salvation.
And when they are not fawning all over their precious coconut oil, they are exalting the perceived benefits of their beloved maple syrup. Some claim that it has strong antioxidant properties, and others go so far as to contend that its compounds support a strong heart and vigorous immune system.
Sounds pretty awesome, right? I mean, who doesn’t wanna scarf down a batch of cookies or a decadent pie in the name of doing your body good?
Healthwashing is a common theme in marketing these days, particularly when promoting the virtues of organic and “all-natural” products. But is there any truth to these optimistic claims, or are they too good to be true?
Let’s take a closer look.
The Breakdown
Maple syrup is often described as “mineral rich,” highlighting its content of vitamins and minerals such as manganese, potassium, magnesium, zinc, and calcium. This point gives us the perfect excuse to promote this sweetener as a “healthy alternative” to cane sugar. But when we dig a bit deeper, we discover that it is not so simple.
In a 1/4 cup serving of maple syrup, you will find:
- 6 percent of your RDA for calcium
- 5 percent RDA for iron
- 3 percent RDA for magnesium
- 5 percent RDA for potassium
- 22 percent RDA for zinc
- 3 percent RDA for copper
- and a whopping 133 percent RDA for manganese.
At first glance, these numbers sound marvelous. Over 100 percent of your RDA for manganese, and 22 percent for zinc? SIGN ME UP!
Unfortunately, what those numbers fail to show is the whole picture. That 1/4 cup serving also comes with a hefty 210 calories and a whopping 48 grams of sugar.
Ouch.
Wait, so maple syrup is bad then? OMG CAN I EAT ANYTHING ANYMORE?
Maple syrup is not inherently bad – but it IS a sweetener, so by default it contains sugar. In fact, it contains the same amount of sugar per serving as (drumroll please….) traditional cane sugar.
It is undoubtedly delicious, and just as with other sweeteners, small to moderate amounts are perfectly safe. But it is far easier to pour with abandon when something is “healthy” and “all natural” – as though its calories don’t really count.
But….it has vitamins, so it’s still a healthier choice than that awful cane sugar, right?
Despite the epic level of ape shittery surrounding sugar, small to moderate amounts in the context of an otherwise balanced diet are fine. For many of us, they are arguably necessary to function as a reasonably happy human being. But maple syrup is simply an alternative – not an exception – to that rule.
And yes, maple syrup does contain vitamins. But the only notable inclusions are zinc and manganese, and those totals are only sizable if you consume syrup in larger quantities. And if you are consuming syrup in large quantities, it kinda defeats the purpose of reducing your sugar intake. In the smaller portions you may be adding to your steelcut oats or roasted squash, any boost in vitamin intake is relatively negligible.
And if you are looking to give yourself a boost in the vitamin department, there are far better choices than a concentrated sweetener.
Excellent sources of zinc include oysters, beef, crab, turkey (dark meat), chicken (dark meat), tofu, cashews, almonds, peanuts, and yogurt.
And sources of manganese include green tea, spices, spinach, whole grains, nuts and seeds.
Most importantly, it is not worth agonizing over the minutiae.
If you are asking yourself what type of sweetener is “healthiest,” it is highly likely that you are already taking steps to live better. You are likely reading labels, upping your fruit and vegetable take, cooking at home, exercising, and moderating your intake of heavily refined, sugary treats. All of the things that we know tie to improved health and longevity.
Notably, you are also in a financial position to be asking the question, which means that you have options. And having the luxury of options means that you have access to a wide range of foods, activities, and medical care that will help keep you healthy.
The incessant white noise about our food choices can keep us exasperated and uncertain. But what it consistently fails to mention is that in the context of a well-managed lifestyle, the differences between a small amount of cane sugar vs. a small amount of maple syrup are virtually inconsequential. In larger quantities, the differences become a moot point. A cup of maple syrup certainly has more vitamins than a cup of white sugar – but both contain nearly 200 grams of sugar. And consuming that much sugar in a short period of time is not a fantastic choice, regardless of the vehicle in which it is delivered.
So does using maple syrup have any other benefits?
Though its health claims are exaggerated, maple syrup does have some notable benefits. Namely in terms of supporting healthy ecosystems, especially if you live in an area where maple trees abound.
In that case, buying locally made maple syrup supports the local economy, as well as local landowners whose woods are well-managed and continue to provide key ecosystem services such as clean air, clean water, and wildlife habitat. Their forests also remain as forests, which conserves our natural resources and maintains the landscapes that define a way of life in these rural areas.
Importantly, transportation costs are also lower when you buy local, which reduces our reliance on the fossil fuels and infrastructure required to transport other sweeteners to your corner of the world.
The Bottomline
When it comes to maple syrup, many bloggers and self-anointed experts have failed to see the (hardwood) forest for its (maple) trees.
Depending upon where you live, there are definitive ecological reasons to favor maple syrup over cane sugar and other sweeteners. But when it comes to “health,” the benefits of maple syrup often fail to consider its proper context as a sweetener. Yes, it has trace minerals, but just as all sweeteners do, it packs a lot of sugar into a tiny package.
Sugar is certainly fine in small to moderate amounts, particularly amidst an otherwise balanced and active lifestyle. But it is easy to justify being heavy-handed with “natural” or “healthy” products and to convince ourselves that more is better.
If maple syrup is your sweetener of choice, you have easy access to it and you can afford it, by all means use it. But if you have made the shift specifically because of its purported vitamin content, you are much better off grabbing some rice, tofu, chickpeas, kale, oysters, or black tea.