Are all sugars created equal? New study shows maple syrup is the smarter sweetener

As many people watch their sugar intake these days, it's more important than ever to find ways to satisfy your sweet tooth using the healthiest source possible. While the USDA's Dietary Guidelines for Americans recommend limiting adding sugars to less than 10% of your total daily calories, the recommendations don't differentiate where those sugars come from. And it turns out the source of sweetness can really make a difference for your health.

Clinical trial finds health benefits from pure maple syrup

Not all sources of sugar are in fact the same. A new study published in The Journal of Nutrition* is the first placebo-controlled clinical trial exploring the potential health benefits of maple syrup in humans due to maple's micronutrients and polyphenols. Polyphenols are a category of compounds that are found in many plants.

The study found that substituting just 2 tablespoons of pure maple syrup for refined sugars reduced several cardiometabolic risk factors in humans, which could help prevent metabolic disease. When you have metabolic disease, that indicates you have an important risk factor for some of the most common and deadly conditions, including cardiovascular disease and diabetes. Cardiometabolic risk factors observed in the study included lowering blood sugar and blood pressure, reducing visceral abdominal fat (android fat reduction) and increasing beneficial gut bacteria.

"Although maple syrup is a source of sugar, which you should still limit in your diet, it's a smarter sweetener," said Sports and Media Dietitian Sarah Alsing, MS, RD; consultant to Maple from Canada and owner of Delightfully Fueled. "Beyond simply providing carbohydrates like other sugar sources, maple syrup also contains vitamins, minerals, amino acids and polyphenols. These micronutrients and polyphenols in pure maple syrup have now been shown to benefit blood sugar control, blood pressure, visceral fat mass (android fat reduction) and gut health. That's pretty good motivation to change where you get your sugar."

How to make the swap

Most dietary changes can seem overwhelming, but replacing refined sugar with pure maple syrup is an easy substitution anyone can make that still provides the sweetness you want, but also offers major health benefits.

Here are just a few of the many simple swaps you can make in everyday eating to substitute maple syrup for refined sugars:

• Sweeten plain yogurt with maple syrup
• Add maple syrup to sweeten coffee
• Mix maple syrup in your morning oatmeal
• Use maple syrup in place of sugar in baking recipes

"I love sweetening my oatmeal and plain Greek yogurt with maple syrup," added Alsing, "and maple syrup can be easily used in a variety of savory as well as sweet recipes."

You can feel even better about using unrefined, unprocessed pure maple syrup from Canada because it comes from trees, not factories. Canadian maple syrup is ideal for brunches, baking and barbecues, imparting the unique flavor of Canada's iconic ingredient into a multitude of dishes — free from artificial additives or flavorings.

Recipes to get you started

Looking for more opportunities to add pure maple syrup instead of refined sugar to your culinary adventures? You can discover plenty of recipe inspiration from MapleFromCanada.com/recipes. Here are a couple of ideas to try.

Maple-Turmeric Orzo and Chicken Salad

Fresh veggies, savory chicken, pasta plus a hint of sweetness from maple syrup transform this easy-to-prep salad into a full, satisfying meal the whole family will enjoy.

Ingredients

• 1 cup orzo
• 1 1/2 cups chicken, cooked and cut into pieces
• 2 cups fresh spinach, chopped
• 1 red pepper, cubed
• 1/4 cup flat parsley, chopped
• Salt and pepper, to taste

Vinaigrette

• 2 tablespoons olive oil
• 1 tablespoon maple syrup (preferably golden syrup for its delicate flavor)
• 1 tablespoon lemon juice
• 1 teaspoon turmeric powder

Method

1. Cook orzo in a pot of salted, boiling water, according to package instructions. Drain and rinse in cold water.
2. While it's cooking, combine chicken, vegetables and parsley in a large bowl.
3. Prepare vinaigrette by whisking together its ingredients.
4. Add cooled orzo to the chicken-vegetable mixture. Pour on vinaigrette and toss. Season with salt and pepper.

Maple Dark Chocolate Lava Cakes

Serve this family favorite with maple or vanilla ice cream. For a fruity burst of flavor, add pineapple or mango slices before baking.

Ingredients

• 2/3 cup 70% chocolate, in pieces
• 1/2 cup unsalted butter
• 1 cup maple sugar
• 2 eggs
• 2 egg yolks
• 6 tablespoons all-purpose flour

Method

1. Preheat oven to 425F.
2. Use double boiler at about 115F to melt the chocolate, then add butter to melt as well.
3. Remove double boiler from heat and add maple sugar, eggs and egg yolks, whisking them into the chocolate.
4. Sift in flour and mix.
5. Butter four ramekins and sprinkle with maple sugar.
6. Pour batter into the ramekins, then put into oven and bake 13–14 minutes.
7. Remove from oven. Wait 5 minutes, then turn cakes out onto a plate. The cakes' centers should be runny.

Making life a little sweeter doesn't have to mean compromising your health goals. To learn more about the maple sugar study, visit MapleScience.org/research.

* The study was jointly funded by Québec Maple Syrup Producers and the Ministère de l'Agriculture, des Pêcheries et de l'Alimentation du Québec (MAPAQ) through its healthy food production initiative, the Programme Alimentation Santé.

Maple-Turmeric Orzo and Chicken Salad photo courtesy Maple From Canada.