Maple Syrup or Honey: Which Is Better for Managing Blood Sugar?

Both maple syrup and honey are gentler on blood sugar than white sugar, and both provide small amounts of vitamins and minerals that refined sugar does not.

How Honey and Maple Syrup Affect Blood Sugar

Honey and maple syrup do not usually spike blood sugar as sharply as refined table sugar. That is partly because both have a lower glycemic index, or GI, which is a measure of how quickly carbohydrate-containing foods raise blood sugar. Knowing a food’s GI can be helpful for people who need to monitor blood sugar, including those with diabetes.

Using either sweetener in moderation is less likely to trigger a rapid rise in blood sugar than using white sugar. Even so, research suggests maple syrup has a slightly lower GI than honey, which may allow it to raise blood sugar a bit more slowly.

Other Blood Sugar Benefits of Maple Syrup and Honey

Studies indicate that replacing table sugar with honey or maple syrup can help improve blood sugar levels. Despite maple syrup’s lower GI, its overall effect on blood sugar appears similar to honey’s when used in moderation.

Maple syrup also contains a plant hormone called abscisic acid, which research suggests may help regulate blood sugar and improve insulin sensitivity. Some types of honey, such as manuka honey, contain this compound as well, although many honeys have little or none of it.

Research also suggests maple syrup contains antioxidants that may influence the gut microbiome and digestion. That could slow down carbohydrate breakdown and help blood sugar rise more gradually. Honey, meanwhile, contains some prebiotic fiber that may support digestion and blood sugar control.

How the Nutrition Compares

Unlike refined sugar, both honey and maple syrup offer some nutritional value. A tablespoon, or 20 grams, of either sweetener contains different amounts of beneficial nutrients, including vitamins and minerals:

Honey and maple syrup are both mostly made up of sugar and carbohydrates, though honey contains a little more of each per tablespoon. Foods that are higher in carbs and sugars are more likely to raise blood sugar faster.

The two sweeteners also differ in the types of sugar they contain. Honey is mostly fructose, or fruit sugar, though it also has some glucose. Maple syrup is mainly sucrose, which is made up of equal parts glucose and fructose. Sucrose is the same kind of sugar found in refined sugar.

Research suggests the fructose in honey has a smaller effect on blood sugar than other sugars. Still, maple syrup includes other compounds and water that help keep its GI lower. Honey has less water and more carbohydrates per tablespoon, which can make blood sugar rise faster than with maple syrup.

Both sweeteners contain essential amino acids and antioxidants such as flavonoids and phenolic acids. Honey is a somewhat better source of vitamins like B6, C, and folate (vitamin B9), although these nutrients are present only in small amounts. Maple syrup contains nearly four times as much potassium and about twenty times as much calcium as honey.

Maple Syrup Is Vegan

For people following a plant-based diet, honey is generally not considered vegan because bees are involved in making it. Maple syrup, by contrast, comes directly from trees and does not involve animals.

How To Use Maple Syrup and Honey in Cooking

If you want to better manage blood sugar, you can swap maple syrup or honey for sugar in many recipes. Maple syrup has a more caramel-like taste, while honey may taste more floral or citrusy depending on the variety. Simple ways to use either sweetener in place of sugar include:

After opening, store maple syrup in the refrigerator to keep it fresh. Honey should be kept in a cool, dry spot, such as a pantry or cupboard.

Which Is Better If You Have Diabetes?

For people with diabetes or another condition that affects blood sugar control, maple syrup may be the better choice compared with honey. It has a lower GI and tends to raise blood sugar more slowly.

Even so, honey is still a better option than sugar if you need to manage blood sugar. Research has shown that honey raises blood sugar more gradually than table sugar in people with diabetes. Studies on maple syrup and diabetes are limited, but recent research found that adults with metabolic issues, who are often at higher risk for diabetes, had better blood sugar levels after eight weeks of replacing sugar with maple syrup.

Read the original article on Health