Maple Syrup vs. Agave Syrup: Which Is Better for Nutrition and Blood Sugar?

Maple syrup and agave syrup are two common sweeteners which might be utilized in baking and as flavorings for espresso, pancakes, and desserts. Whereas agave has much less of an affect in your blood sugar, maple syrup could also be a barely extra nutritious choice.

Agave syrup has a decrease glycemic index (GI)—a measure of how rapidly a meals raises your blood sugar—than many different added sugars, together with maple syrup.

The syrup’s low GI (starting from 10-27), is because of its excessive fructose content material, which has a smaller quick impact on blood glucose and insulin ranges in comparison with different sugars, like glucose or sucrose.

Whereas agave syrup has a low GI, research present that its excessive fructose content material could result in different well being points like insulin resistance or fatty liver illness if consumed repeatedly.

Maple syrup’s GI is barely larger at 54, which means it has a extra substantial short-term affect on blood sugar than agave syrup. Nonetheless, maple syrup has extra dietary worth than agave and could also be a greater choice for general well being.

Right here’s a how a one tablespoon serving of maple syrup and agave syrup examine:

Maple syrup
Agave syrup

Energy
52
62

Carbs
13.4 grams (g)
15.3 g

Protein
< 1 g
< 1 g

Fats
< 1 g
< 1 g

Complete sugars
12.1 g
13.6 g

Manganese
0.5 milligrams (mg), 21.7% of the Each day Worth (DV)
0

Riboflavin
0.25 mg, 19% of the DV
0

Maple syrup is made out of the sap of maple bushes, whereas agave syrup is produced from the agave plant. Agave is taken into account a refined sweetener as a result of its in depth processing, however pure maple syrup is a extra pure choice as a result of it’s boiled down from sap with out heavy refinement. In consequence, maple syrup retains extra vitamins and antioxidants.

Whereas agave isn’t supply of nutritional vitamins, minerals, or antioxidants, maple syrup is an effective supply of manganese, B nutritional vitamins, and polyphenol antioxidants. Manganese is required for bone well being, immune operate, and blood sugar regulation, whereas riboflavin performs essential roles in power manufacturing, development, and improvement.

Maple syrup has a wealthy, caramel-like taste that works nicely in baked items resembling muffins, muffins, and cookies, and it additionally makes a flavorful addition to scorching or chilly drinks like espresso, scorching cocoa, or matcha lattes. It may also be used as a glaze for roasted greens or meats and may add sweetness to marinades, sauces, and salad dressings.

Agave syrup, then again, has a a lot milder style and dissolves simply in liquids, which makes it a preferred additive in chilly drinks like iced espresso, smoothies, and tea.

Agave syrup accommodates extra sugar per tablespoon than maple syrup, so that you sometimes want much less of it to realize the identical stage of sweetness.

Whereas maple and agave syrups are sometimes seen as wholesome alternate options to desk sugar, each include potential drawbacks.

Each are added sugars: Each syrups are thought-about added sugars and ought to be loved in small quantities. Overconsuming added sugar from any supply can result in well being points, together with liver illness and excessive blood sugar.
Agave is excessive in fructose: Agave consists of as much as 90% fructose, which is primarily processed by the liver. Research present that extreme consumption is linked to an elevated danger of fatty liver, metabolic syndrome, and different well being points.
Agave syrup is refined: Whereas each agave and maple syrup ought to be consumed sparsely, agave undergoes in depth processing that removes most of its naturally occurring nutritional vitamins, minerals, and antioxidants, that are higher preserved in much less refined choices like pure maple syrup.

Maple syrup is a greater choice in your well being general than agave syrup. As a result of it isn’t as closely processed, it’s a greater supply of sure nutritional vitamins and minerals, resembling riboflavin and manganese. It additionally gives polyphenol antioxidants, together with lignans and phenolic acids, which assist defend towards mobile harm.

Moreover, maple syrup accommodates solely a small quantity of fructose. As a result of frequent consumption of high-fructose sweeteners has been linked to varied well being considerations, selecting lower-fructose choices like maple syrup is mostly more healthy.

Thanks in your suggestions!

Well being.com makes use of solely high-quality sources, together with peer-reviewed research, to help the details inside our articles. Learn our editorial course of to study extra about how we fact-check and hold our content material correct, dependable, and reliable.

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