Maple Syrup or Honey? What’s the Healthier Choice

Although honey and maple syrup are both considered natural sweeteners, their nutritional profiles are very different. We felt that you should be fully informed about them!

We examine the key distinctions and advantages between honey and maple syrup in this blog.

Nutritional Breakdown: Maple Syrup vs. Honey

Both are natural sweeteners with health advantages, however, maple syrup is unique due to its mineral content, whilst honey is known for its antibacterial and prebiotic characteristics.

Calories and Sugar Content Comparison

The following is a direct comparison of the calories and sugar content of maple syrup and honey, based on a 1-tablespoon (20g) serving.

• Calories: Honey has approximately 12 more calories per tablespoon than maple syrup.

• Sugar: Honey has around 5 grammes more sugar per tablespoon than maple syrup.

This offers maple syrup a somewhat lower-calorie and lower-sugar option for those looking to reduce their sugar and caloric intake.

Vitamin and Mineral Profiles of Maple Syrup and Honey

Maple syrup has more vitamins and minerals, including manganese, calcium, and zinc. Honey has some B vitamins, although it has fewer minerals than maple syrup. If you want more nutritional value than just sweetness, maple syrup may be a better option.

How Maple Syrup and Honey Affect Blood Sugar Levels

• Maple syrup is mostly composed of sucrose (similar to table sugar), a combination of glucose and fructose. Because it contains less sugar per serving than honey, it may have a smaller impact on blood sugar levels.

• Honey has a larger amount of fructose than maple syrup. Fructose is metabolised more slowly by the liver, which may reduce abrupt blood sugar spikes but can increase triglyceride levels if consumed in excess.

Health Benefits: Maple Syrup vs. Honey

Maple Syrup

• Maple syrup includes around 65 types of antioxidants, including polyphenols. These antioxidants help to minimize oxidative stress, which is connected to inflammation, aging, and chronic diseases.

• Maple syrup is high in nutrients such as manganese (which promotes bone health and metabolism), zinc (which improves immunological function), and calcium. It also contains traces of potassium and magnesium.

• Maple syrup, with a glycaemic index of 54, has a slightly slower effect on blood sugar levels than honey. This makes it a little better option for those with high blood sugar or diabetes.

• Maple syrup's polyphenols may have anti-inflammatory qualities, lowering inflammation, which can lead to chronic conditions including heart disease and arthritis.

• Maple syrup has fewer calories and less sugar per tablespoon than honey, making it a slightly better option for people trying to reduce their caloric or sugar intake.

Honey

• Raw honey contains antibacterial properties, making it a useful natural therapy for minor wounds, burns, and infections. Honey contains enzymes that produce hydrogen peroxide, which helps to combat dangerous bacteria.

• Honey has been used for millennia to soothe sore throats and coughs. Its relaxing texture and antibacterial properties make it an effective natural cough suppressant.

• Honey includes flavonoids and phenolic acids, which are potent antioxidants that assist in preventing oxidative stress and inflammation. These antioxidants promote heart health and may reduce the incidence of certain malignancies.

• Honey contains prebiotics, which nourish the gut's healthy microorganisms. This improves intestinal health and strengthens the body's microbiome.

• Honey, particularly manuka honey, is commonly applied topically for its therapeutic effects. It has antibacterial and anti-inflammatory properties that aid in the healing of wounds, burns, and skin ulcers.

• Honey is easily absorbed by the body and provides it with rapid energy. Because it provides an energy boost during workouts and endurance sports, it is well-liked by athletes.

Antioxidants: Which Sweetener Packs More?

Maple Syrup

• About 65 distinct polyphenols, which are plant-based chemicals with antioxidant properties, are found in maple syrup. These include benzoic acid, gallic acid, cinnamic acid, and flavonoids.

• Quebecol, a substance created during the syrup-making process, is one of the most important antioxidants in maple syrup.

• Research indicates that maple syrup with a darker grade may have a stronger antioxidant content. The stronger the antioxidant properties of the syrup, the darker it is.

• Rich in natural antioxidants, maple syrup is thought to contain an antioxidant level comparable to fruit like strawberries or blackberries.

Honey:

• Honey is rich in flavonoids and phenolic acids, with different types of honey containing varying amounts of antioxidants based on floral sources. For instance, manuka honey is known for its higher antioxidant levels compared to other types of honey.

• Honey contains pinocembrin, chrysin, and galangin, which are flavonoids with notable antioxidant properties.

• Honey’s antioxidant content can also vary significantly depending on whether it is raw or processed. Raw honey typically has more antioxidants because it is less filtered and heated.

Antibacterial and Healing Properties of Honey

Honey, particularly manuka honey, has strong antibacterial, anti-inflammatory, and healing properties, making it an effective natural treatment for wounds, infections, sore throats, and skin disorders. Its soothing qualities are beneficial to digestive health and cough alleviation, while its antibacterial action, facilitated by hydrogen peroxide and MGO, aids in infection control and tissue regeneration. To maximise the advantages, use raw or manuka honey.

Maple Syrup’s Anti-inflammatory Effects

• Oxidative stress occurs when the body's free radicals and antioxidants are out of equilibrium, causing inflammation and cell damage. Maple syrup's antioxidants aid in neutralising free radicals, protecting cells from oxidative damage and lowering chronic inflammation.

• Maple syrup compounds such as quebecol and other polyphenols can prevent the production of pro-inflammatory cytokines, which are proteins that cause inflammation in the body. Maple syrup may help alleviate the symptoms of inflammatory diseases such as arthritis, heart disease, and certain autoimmune disorders by inhibiting these inflammatory pathways.

• Chronic inflammation is a significant factor in the development of cardiovascular disease. The anti-inflammatory properties of maple syrup, particularly its ability to reduce oxidative stress, may help improve heart health by reducing inflammation in blood vessels and lowering the risk of plaque formation and arterial damage.

• Inflammation is closely associated with metabolic illnesses such as diabetes. The presence of abscisic acid in maple syrup may benefit metabolic health by enhancing insulin sensitivity and lowering inflammation associated with high blood sugar levels. This shows that, when ingested in moderation, maple syrup may be a better sweetener alternative than refined sugar for those managing their metabolic health.

Usage in Diet: Which Sweetener Fits Better?

Both maple syrup and honey have distinct advantages and flavours, making them excellent options depending on your dietary requirements and tastes. When consumed in moderation, either can be part of a healthy diet. Make an informed decision by considering what best suits your tastes, health goals, and dietary constraints.

Cooking with Maple Syrup vs. Honey: What to Know

Maple syrup and honey are great natural sweeteners with distinct flavours and culinary qualities. The choice is based on the desired flavour, sweetness, and recipe requirements. Experiment with both in different dishes to see which one you prefer for specific culinary goals.

The Best Sweetener for Weight Management

Choosing the right sweetener is essential for controlling blood sugar, calories, and overall health when it comes to managing weight. Here are some of the best sweeteners for controlling weight, along with some advantages and things to keep in mind:

1. Stevia: To make a plant-based, natural sweetener, stevia rebaudiana leaves are employed. It is calorie-free. Because it is 50–300 times sweeter than sugar, very little of it is needed. Blood Sugar Control: Because it doesn't boost blood sugar levels, it's a great option for diabetics. Weight management: It can help lower overall calorie consumption by acting as a sugar substitute because it has no calories. The taste may seem a little licorice-like or bitter to some. Choose pure stevia products to avoid fillers and chemicals.

2. Monk Fruit Sweetener: A natural sweetener made from monk fruit (luo han guo). It has no calories.100–250 times sweeter than sugar. It includes antioxidants and is generally harmless for most people. Monk fruit is good for diabetics since, like stevia, it does not affect blood sugar levels. In comparison to other sweeteners, it can be more costly, and certain formulations might include extra sugars or fillers.

3. Erythritol: A sugar alcohol found naturally in certain fruits and fermented foods. Each gramme contains around 0.24 calories (or nearly 6% of the calories present in sugar). Approximately 70% sweeter than sugar. It has fewer calories than sugar and has little influence on blood glucose levels. Unlike sugar, erythritol does not cause tooth decay. Larger doses might induce gastric discomfort, such as bloating and gas.

4. Xylitol: Another sugar alcohol found in birch trees and several fruits. Approximately 2.4 calories per gramme. Similar in sweetness to sugar. Known to promote oral health and lower the risk of cavities.There is no abrupt rise in blood sugar levels as a result of it. Xylitol is poisonous to dogs and should be kept away from them, as it might upset some people's stomachs, especially when consumed in excessive amounts.

5. Raw Honey: Raw honey is a natural sweetener made by bees from floral nectar. Each tablespoon has roughly 64 calories. Sweeter than sugar (about 1.5 times sweeter). It includes antioxidants, vitamins, and minerals. It gives rapid energy and may help with workout recovery. Higher in calories than other options, and should be consumed in moderation.

6. Maple Syrup: A maple sap-based natural sweetener. A tablespoon has about 52 calories in it. Not quite as sweet as sugar. Zinc and manganese are two examples of the minerals and vitamins included in this nutrient-dense snack. It has antioxidants, which could contribute to a decrease in inflammation. Higher in calories and sugar than alternatives, hence moderation is required.

Maple Syrup or Honey for Energy Boosting

Maple Syrup 

• You prefer a natural sweetener with a distinct flavour and helpful minerals.

• You want a low-glycemic index choice that also gives a rapid energy boost.

• You are looking for a natural source of quick energy that can also help with exercise performance and recovery.

• You want the additional health benefits of antioxidants and antibacterial properties.

Maple syrup and honey are both powerful energy boosters, but your choice may be determined by personal preference, dietary preferences, and individual energy requirements. Including either in your diet can be a healthy and enjoyable approach to boost your energy levels for daily tasks or exercise.

Final Verdict: Which Sweetener Is Healthier for You?

When used in moderation, maple syrup and honey can be healthy options. If you want more nutrients and a lower-calorie option, maple syrup may be the preferable option. However, if you want a sweetener that gives immediate energy as well as other health advantages, honey, especially when raw, maybe a better option.