Brown sugar and maple syrup are both popular choices to use in for sweeteners in most homes. You are probably wondering if one is better than the other and whether you should ditch one all together. I personally use both prefer to opt for the more natural sweetener when possible. Here I am outlining all the pro’s and cons and for brown sugar vs. maple syrup, so you can make the choice that is best for you.
Table of Contents
Maple Syrup
Where does maple syrup come from?
Maple syrup is produced by harvesting the sap of maple trees during late winter or early spring when the sap begins to flow. A hole is drilled into the tree and a spout or tap is inserted to allow sap to flow into a container. The sap is then boiled down to evaporate the water, and make a concentrated maple syrup.
What does the grade of maple syrup mean?
The color of pure maple syrup determines its grade, the lighter syrups have a subtle flavor profile, while darker syrups exhibit a stronger, more complex flavor. The grading criteria can differ across nations, but typically, the grades fall under Grade A (Light Amber, Medium Amber, and Dark Amber) and Grade B.
The grading system for maple syrup varies in different countries.
In the United States, the grading system has been simplified and now consists of 4 grades which are based on taste and color.
Grade A Golden Color and Delicate Taste has a light color and subtle sweetness, making it ideal for topping pancakes and waffles. Grade A Amber Color and Rich Taste has a slightly darker color and a richer flavor that is good for cooking and baking.
Grade A Dark Color and Robust Taste is darker with a stronger, more pronounced maple flavor that is often used in cooking and as a topping.
Grade A Very Dark and Strong Taste is the darkest of all grades, and is used when recipes require an intense maple flavor.
Canada’s grading system is very similar to the U.S. because the U.S. probably modeled their new system after Canada’s.
What are the health benefits of Maple Syrup?
Maple syrup has been found to have multiple health advantages when consumed in moderation as part of a well-rounded diet. Here are some possible health benefits of maple syrup:
- Contains antioxidative properties: Maple syrup is abundant in antioxidants that can counteract free radicals in the body, which can lead to cell damage and chronic illnesses. Source: https://pubmed.ncbi.nlm.nih.gov/25458037/
- May possess anti-inflammatory properties: Maple syrup has polyphenols and other elements that, according to some studies, have anti-inflammatory properties. This could help in the reduction of inflammation in the body. Source: https://pubmed.ncbi.nlm.nih.gov/29099763/
- Provides minerals: Although the mineral levels present in maple syrup are small, it contains calcium, iron, zinc, and potassium. Such minerals, though in limited quantities, can aid in overall dietary intake. Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169435/nutrients
- May be superior to processed sugar as an alternative: Maple syrup is an organic sweetener that has fewer calories and a lower glycemic index than refined sugar. For individuals interested in decreasing their sugar intake, using maple syrup as a substitute for processed sugar might be a healthier choice.Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5302425/
- May promote gut health: Some research suggest that maple syrup’s prebiotic compounds may support beneficial bacterial growth in the colon, improving gut health overall. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783616/
What is the nutritional value of maple syrup?
Here’s a breakdown of the nutritional profile of one tablespoon of maple syrup (20 grams):
- Calories: 52
- Carbohydrates: 13.4 grams
- Fat: 0 grams
- Protein: 0 grams
- Fiber: 0 grams
- Sugar: 12.4 grams
- Calcium: 2% of the Daily Value (DV)
- Iron: 1% of the DV
- Potassium: 1% of the DV
- Zinc: 1% of the DV
- Manganese: 22% of the DV
Maple syrup also contains small amounts of other vitamins and minerals, such as riboflavin (vitamin B2) and magnesium.
What is the glycemic index of maple syrup?
Maple syrup has a moderately lower GI of approximately 54 when compared to the GI of table sugar (sucrose), which is around 60-65.
This indicates that the rise in blood sugar levels caused by maple syrup will be more gradual as compared to table sugar. It is still sugar though, so its important to consume in moderation and be very mindful if you have an health issues.
What vitamins and minerals are in maple syrup?
In a typical 1/4 cup (60 ml) serving of maple syrup there are the following vitamins and minerals:
- Manganese: 22% of the daily value (DV)
- Riboflavin (Vitamin B2): 11% of the DV
- Zinc: 4% of the DV
- Calcium: 4% of the DV
- Potassium: 3% of the DV
- Magnesium: 2% of the DV
- Iron: 2% of the DV
Is maple sugar the same as maple syrup?
No, they are different types of sweeteners that are both derived from the tree sap of maple trees. Maple sugar is produced by converting maple syrup into a granulated powder.
This conversion involves heating the syrup and removing most of the water to produce a dense, sticky syrup. After pouring the syrup onto a flat surface and allowing it to cool and solidify, the resulting substance is crushed and ground into a fine powder.
Does maple sugar have the same vitamin content as maple syrup?
No, water-soluble vitamins like riboflavin and pantothenic acid – main nutrients in maple syrup – are lost during the process of converting it into maple sugar due to heat sensitivity, resulting in less water and higher sugar content. This ultimately means more calories and carbohydrates could be added to your diet through maple sugar consumption.
Is maple syrup a good alternative sweetener for more traditional sugars?
Yes, maple syrup is a great substitute for white sugar and other traditional sugars. It has a lower glycemic index than many other sugars. Maple syrup is also a more natural and unrefined sweetener with more beneficial nutrients and antioxidants. Its unique flavor adds depth to various recipes, both sweet and savory. It is also an eco-friendly option, as it is produced in North America and doesn’t require the same transportation resources as sugarcane-derived sweeteners.
Despite it being one of the popular liquid sweeteners you can still use maple syrup in baked goods like you would a cup of sugar. You do this by reducing the liquid you add so if a recipe calls for 1/2 cup of milk reduce that to 1/4th and then if it calls for 1 cup of sugar you’ll add 2/3 cup of maple syrup. This can take some trial and error but I love using maple syrup when I bake.
Maple syrup is also a favorite for using as pancake syrup but should not be confused with other syrups that are labeled as pancake syrup because these are totally different. Those syrups despite having the super golden syrup color are typically full of artificial ingredients, chemicals and typical processed white sugar, corn syrup or light corn syrup. Be sure you are choosing 100% pure maple syrup when selecting your maple syrup. Real maple syrup is much more beneficial than the fact stuff but easy to get confused with the million other choices.
Brown Sugar
How is brown sugar made?
Brown sugar is made by mixing granulated white sugar with molasses. Molasses is a byproduct of sugar refining that results from boiling down sugar cane or sugar beets to form a syrup. As the syrup boils, the granulated sugar is extracted from it, and the remaining liquid is condensed into molasses.
Molasses is thick, sticky, and has a sweet taste that is similar to caramel. Brown sugar is formed by blending molasses with granulated white sugar in various amounts depending on the intended color and taste.
What is the difference between light brown sugar and dark brown sugar?
Light brown sugar has roughly 3.5% molasses, while dark brown sugar has roughly 6.5% molasses, and the molasses is mixed with the sugar until it is thoroughly combined, resulting in a moist, lumpy texture. The higher molasses content means a more rich flavor and darker color.
What us the nutritional content of brown sugar?
- Calories: 48
- Carbohydrates: 12
- Fat: 0 grams
- Protein: 0 grams
- Fiber: 0 grams
- Sugar: 12
- Calcium: 1% of the Daily Value (DV)
- Iron: 1% of the DV
- Potassium: 1% of the DV
What is the glycemic index of brown sugar?
The glycemic index (GI) of brown sugar is approximately 64, which is considered a moderate GI value.
Is light brown sugar healthier than dark brown sugar?
No, there is very little difference between light brown sugar and dark brown sugar. The different comes from the amount of molasses added I after processing which affects the overall flavor.
What is brown sugar syrup?
Brown sugar syrup is a sweet, syrupy liquid created by heating a mixture of brown sugar and water. The syrup’s thickness and consistency can be adjusted by varying the ratio of brown sugar to water. Because of its caramel-like flavor, brown sugar syrup can replace other liquid sweeteners such as honey or maple syrup in recipes where a more robust taste is preferred.
It can also be drizzled over pancakes, waffles, or French toast as well as used as a flavoring for coffee or other beverages. Brown sugar syrup can last for multiple weeks in the refrigerator if stored in an airtight container. As it chills, the syrup may thicken, but a tiny amount of water and heating can thin it out again.
Brown sugar syrup does not provide any different nutritional make-up or content than regular granulated brown sugar.
Which is better brown sugar vs. maple syrup?
Maple syrup is the superior sweetener of choice. When looking at all categories it beats brown sugar in almost all of them.
- Maple syrup has a lower glycemic index of almost 10 points which is important to not only diabetics but anyone concerning about keeping their bodies blood sugar in balance which leads to better overall health.
- Maple syrup has been proven to have numerous health benefits while brown sugar has very little evidence of contributing to overall health.
- Maple syrup has more vitamins and minerals per serving than brown sugar as well.
- Maple syrup also has a variety of flavors available to match the intensity of any flavor profile you are looking to create.
- Brown sugar does have less calories and carbohydrates than maple syrup. Although this doesn’t mean a lot since the GI index for maple syrup is significantly lower.
Is it better to use brown sugar or maple syrup when cooking recipes?
Again maple syrup is better for you and your blood sugar overall so I like to try and use it when possible. However depending on what you are creating it can be challenging to use maple syrup in place of regular white sugar. Baked goods can prove very challenging to replace white sugar with a liquid sweetener as the results can change drastically.
So I would recommend using maple syrup for things like salad dressings, any liquid sweetener needs, marinades and things that are not baked. Baked goods are already challenging enough so that’s the one big thing I would use brown sugar in but I still recommend experimenting with maple syrup when you have the time!
Are there better maple syrup substitutes or brown sugar subsitutes?
Sweeteners like coconut sugar, raw sugar and agave nectar often come up as a good substitute for either of these. Coconut sugar would be my favorite of these. I personally use coconut sugar in my own baking, it has a lower GI index than regular sugar, brown sugar and maple syrup. It also still contains some vitamins and minerals. It comes in a granular form or sometimes referred to as sugar crystals.
Raw sugar is a form of sugar that is less processed than white sugar. It has large sugar crystals and a slightly darker color thanks to the reduced processing and stripping of all its natural properties. It is still very similar white sugar in terms of nutritional content, GI content and vitamins and minerals. It does contain slightly more vitamins and minerals but the difference is very minimal.
Agave nectar or agave syrup is the best choice for those looking for a low glycemic index sweetener or the best maple syrup substitutes that do not want to use zero sweetener chemicals. Agave has a GI of just 17 making it a great choice and it has a great flavor that works well I many different kinds of recipes.
Where can I find the sweeteners mentioned?
Every sweetener mentioned on this list should be available at big chain supermarkets. Brown sugar and maple syrup should be easy to find at almost all grocery stores. Coconut sugar and agave are gaining popularity and showing up in more stores. If you are interested in purchasing any of the sugars mentioned Amazon is always a great choice to use for things you can’t find close to where you live.
Do maple syrup and brown sugar cost the same?
No, pure maple syrup is significantly more expensive than brown sugar. It costs more to produce maple syrup and it often has to travel farther to the selling location.
How do you store these sweeteners?
You can store most the sweeteners mentioned in this article at room temperature. I personally prefer to store my maple syrup in the refrigerator because its recommended on the bottle and my house gets kinda hot something down here in the south! Plenty of people store theirs at room temperature as well so the choice is really up to you!
What sugar is recommended by professional health organizations?
Professional health organizations do not really recommend specific type of sugar choice but an overall guideline to reduce your overall sugar intake.
- The Centers for Disease Control and Prevention (CDC) recommends limiting added sugars to no more than 10% of daily calorie intake.
- The American Diabetes Association recommends limiting added sugars to no more than 10% of daily calorie intake.
- The Academy of Nutrition and Dietetics recommends that added sugars should not exceed 10% of daily calorie intake, but suggests that consuming less than 5% of calories from added sugars may have additional health benefits.
- The World Cancer Research Fund recommends limiting intake of sugary drinks and other foods and drinks high in added sugars.
- The American Heart Association recommends limiting added sugars to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (36 grams) per day for men. This includes all types of added sugars, such as white sugar, brown sugar, honey, maple syrup, agave nectar, and others. They also recommend the selection of zero-calorie sweeteners like stevia and Sucralose.
Sugar is a common ingredient in basically everything we consume today. It’s important that despite what you choose as your sweetener of choice to limit the amount you consume. An increased intake is linked to multiple chronic diseases and health issues.
If you’re looking for another great all natural sweetener be sure to check out my post on Mānuka honey. Mānuka honey is a powerhouse sweetener with science backed evidence of numerous health and healing benefits.