Maple syrup and honey are natural sweeteners, but how do they compare? Here's a quick breakdown:

• Calories: Maple syrup has 260 calories per 100g, while honey has 304.
• Glycaemic index (GI): Maple syrup (GI 54) impacts blood sugar less than honey (GI 58).
• Nutrients: Maple syrup is richer in minerals like calcium, potassium, and manganese. Honey offers more vitamins, including B3, B5, and B6.
• Sugar content: Honey contains more sugar (82.1g/100g) compared to maple syrup (60.5g/100g).
• Special properties: Honey has antibacterial and antifungal benefits, while maple syrup provides 24 antioxidants.

Quick comparison table:

Bottom line: Choose maple syrup for a lower blood sugar impact and more minerals. Opt for honey if you want more vitamins and immune-supporting properties. Use in moderation to manage sugar intake effectively.

What's in maple syrup vs honey

Discover the key nutrients, calories, and sugar content in maple syrup and honey to see how each sweetener stacks up for your health goals.

Maple syrup nutrients

Maple syrup packs 260 calories per 100 grams and is rich in minerals like calcium (102 mg) and potassium (212 mg) per 100 grams. It also contains riboflavin (1.27 mg) and thiamin (0.066 mg) per 100 grams, making it a good source of B vitamins. Additionally, maple syrup boasts up to 24 antioxidants in the form of phenolic compounds. Its fat content is minimal, at just 0.1 grams per 100 grams.

Now let’s look at honey’s nutritional profile.

Honey nutrients

Here’s a quick comparison of the primary nutrients in honey and maple syrup:

Honey stands out for its higher vitamin content, offering vitamin B6 (0.024 mg) and folate (2 µg) per 100 grams. It also contains a small amount of dietary fibre (0.2 g), which is absent in maple syrup. Beyond nutrients, honey is known for its antibacterial and antifungal properties, along with a unique set of antioxidants.

Both sweeteners have their own strengths. Maple syrup generally delivers more minerals, while honey provides more vitamins. If you’re monitoring sugar intake, honey’s higher sugar content might mean you can use less to achieve the same sweetness in recipes and drinks.

Wondering why sugar can feel so addictive? This guide breaks down the science behind sugar and cravings.

Blood sugar effects

Maple syrup and honey influence blood sugar levels differently due to their unique carbohydrate compositions.

Maple syrup's blood sugar impact

Maple syrup has a glycaemic index (GI) of 54 and contains 13.4 grams of carbohydrates per tablespoon. This lower GI means it raises blood sugar more gradually. Its composition, mainly sucrose, contributes to a slower release of glucose into the bloodstream.

Honey's blood sugar impact

Honey has a slightly higher GI of 58 and provides about 17.4 grams of carbohydrates per tablespoon, primarily in the form of fructose. This higher fructose content tends to cause a quicker rise in blood sugar compared to maple syrup.

These differences highlight the importance of individual tracking, especially with tools like a CGM.

CGM tracking results

When using a CGM, keep these points in mind:

• Portion size: Start with 1 tablespoon to see how your body reacts.
• Timing: Test at different times of day to identify patterns in your glucose levels.
• Meal context: Watch how combining these sweeteners with other foods affects your blood sugar.

Since everyone's response is unique, tracking your intake and adjusting portions based on CGM data can help you make better choices. Up next, we'll explore more pros and cons to guide your decision-making.

Pros and cons

Let's break down the benefits and drawbacks of maple syrup and honey, two popular natural sweeteners, to help you decide which one works best for your needs.

Maple syrup: Benefits and drawbacks

Maple syrup contains 52 calories per tablespoon and is packed with 24 antioxidants, along with key minerals.

Benefits:

• Packed with minerals like magnesium, calcium, zinc, and potassium, which support various metabolic functions.
• Lower in carbohydrates, which helps with steadier glucose absorption.
• Includes vitamin B1, aiding in metabolic processes
• May offer anti-inflammatory effects

Drawbacks:

• Contains fewer vitamins compared to honey
• Still high in sugar content.

Honey: Benefits and Drawbacks

Honey is known for its rich vitamin content and natural antibacterial properties, which can support immune health.

Benefits:

• High in vitamins such as B3, B5, B6, C, and folate, which contribute to metabolic health
• Natural antibacterial and antifungal properties
• Contains iron, phosphorus, and copper, which are essential for various bodily functions
• Can aid in wound healing, adding to its health benefits

Drawbacks:

• Higher in calories, with 64 calories per tablespoon
• Contains more carbohydrates, which can lead to quicker blood sugar spikes

Both maple syrup and honey can be enjoyed as part of a balanced diet when used in moderation. If you're concerned about blood sugar levels, maple syrup's lower glycemic impact might make it a better option. On the other hand, honey provides extra immune-supporting qualities. Use the chart above to compare their key features side by side.

Curious about other sugar alternatives? See how allulose compares to stevia for blood sugar management in our detailed breakdown.

Quick comparison chart

Here's a quick breakdown of the nutritional and metabolic differences between maple syrup and honey:

Maple syrup has a lower glycaemic index and is packed with more minerals compared to honey, which stands out for its vitamin content. Using a CGM (Continuous Glucose Monitor) can help identify how these differences affect blood sugar levels, allowing for better portion control and timing of consumption. These details can help you make smarter dietary choices for managing blood sugar effectively.

Best uses for blood sugar management

Managing blood sugar starts with keeping a close eye on your intake, and using a Continuous Glucose Monitor (CGM) can make this process much easier. A key part of this approach is practising strict portion control.

When it comes to sweeteners, portion size matters.

For daily intake, the recommended limits are 3 tablespoons (about 150 calories) for men and 2 tablespoons (about 100 calories) for women. Comparing sweeteners, maple syrup contains 69 calories, 17.8g of carbs (about 16.1g sugar), and has a glycaemic index (GI) of 54. Honey, on the other hand, has 86 calories and 23 g of carbs (all sugar) and leads to a sharper glucose spike. Maple syrup may provide a steadier blood sugar response.

Here are some practical tips for managing sweetener use:

• Monitor timing: Use your CGM to track how your blood sugar responds at different times of the day.
• Measure servings accurately: One tablespoon of sweetener has measurable calories and carbs, so precision is key.
• Swap ingredients in recipes: Replace honey with maple syrup in a 1:1 ratio to reduce sugar impact. Adjust other ingredients as needed for consistency.

Use your CGM data to decide the best portion sizes and timing for sweeteners. Remember, moderation is key to keeping blood sugar levels in check, even when using alternatives like maple syrup or honey.

Learn how tools like CGM can help you make smarter choices with sweeteners by exploring the 7 ways CGM can improve your metabolic health.

Comparing maple syrup and honey

Maple syrup has a glycaemic index of 54, which leads to a slower rise in blood sugar compared to honey's glycaemic index of 58. While both are natural sweeteners, they affect blood sugar levels differently.

Nutritionally, maple syrup has fewer calories and carbohydrates than honey. On the other hand, honey is richer in vitamins, while maple syrup offers more minerals. These differences mean each sweetener can fit different dietary preferences or needs.

To manage blood sugar effectively, it's important to use these sweeteners sparingly. Maple syrup's lower carbohydrate content might make it a better choice for those focusing on blood sugar control.

Consider using Vively’s continuous glucose monitoring (CGM) tools to better understand how each sweetener impacts your levels, and stick to portion sizes that align with your health goals.