FOCUS ON MAPLE SYRUP
Every year, maple syrup season is greeted and celebrated with great enthusiasm. While family outings to sugar shacks remain a cherished tradition, it is above all the production of maple syrup—our precious golden nectar—that embodies the pride and know-how of la belle province. But what about its health benefits? Is Quebec’s emblematic sugar really a healthier option?
Sugar and Health
Maple syrup is a free sugar, as are sugars added to foods and beverages, as well as those naturally present in honey and fruit juices. Free sugars provide the body with energy. However, when consumed in excess, they can lead to weight gain and obesity. This is why the World Health Organization (WHO) recommends decreasing the consumption of free sugars to less than 10% of total energy intake and ideally to less than 5%—about 25 grams or 30 ml (2 tbsp) per day for a 2,000-calorie diet. This recommendation, which dates to 2015, has been made widely known, with consumers now more aware of sugar’s harmful impacts on health.
Refined Sugar vs. Maple Syrup
Refined sugar (or white or table sugar) and maple syrup are both free sugars, but their nutritional value varies slightly. Unlike refined sugar, maple syrup contains some vitamins and minerals. The table below shows the nutritional value for 15 ml (1 tbsp) of refined sugar and maple syrup.
|
Nutrients |
Refined Sugar |
Maple Syrup |
|
Calories (kcal) |
49 |
52 |
|
Carbohydrates (g) |
12,7 |
13,4 |
|
Sucrose (g) |
12,7 |
11,8 |
|
Calcium (mg) |
0 |
22 |
|
Magnesium (mg) |
0 |
4 |
|
Potassium (mg) |
0 |
45 |
|
Manganese (mg) |
0 |
0,5 |
|
Riboflavin (mg) |
0 |
0,3 |
Maple syrup also contains polyphenols, molecules that act mostly as antioxidants. Although maple syrup provides vitamins, minerals, and polyphenols, it remains a free sugar and should be consumed in moderation.
Personally, I do not have any white sugar at home; I only use maple syrup and honey for cooking and as sweetening agents. Even if my sugar intake is equivalent, I know that I am supporting the local economy while enjoying the delectable flavours of maple syrup and honey. For example, I prefer to add some maple syrup to plain yogurt rather than to opt for a fruit yogurt.
Cooking with Maple Syrup
Maple syrup is about as sweet as white sugar. It can therefore be used as a replacement for white sugar in several recipes, such as sauces and marinades. For desserts, you’ll just have to be careful to reduce the amount of liquid (e.g. milk, plant-based beverage), since maple syrup contains about 30% water. During maple syrup season, I think back on memories of my grandmother, opting for the new Le Royal bread (no added sugar) and adding a touch of maple syrup, enjoyed with a tall glass of milk. To me, it’s a real pleasure, especially after a day outdoors.
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Bonjour Isabelle, merci pour l’information. Ah ce sucre, le pire est qu’il est caché partout. Ce qui me dérange le plus c’est qu’il est présent dans plusieurs aliments (et il y en a beaucoup) et condiments qu’on ne soupçonne pas. Donc même si on en mange pas de sucré après le repas ou autre, en faisant attention à ne pas dépasser notre portion quotidienne (2 c. a soupe c’est vite passé), on se rends compte que nous avons atteint le maximum en mangeant des produits salés , comme le ketchup entre autres! Et il y en a beaucoup d’autres produits comme ça. Comment quoi Il faut vraiment regarder la liste d’ingrédients sur tous les produits!
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