If you’re diabetic, you need not fear eating pure maple syrup, but that doesn’t mean you should not be very mindful of just how much of it you’re eating, either.
“Maple syrup is sugar, just like honey and agave syrup,” says Alison Massey, MS, RD, LDN, registered dietitian and certified diabetes educator with over 10 years of experience in various community and clinical settings.
Massey explains, “One tbsp. of maple syrup contains about 13 grams of carbohydrate. If individuals with diabetes choose to include maple syrup as part of their diet they need to count this towards the total carbohydrate amount at that particular meal.
“Generally, it is a good rule for individuals with and without diabetes to limit added sugars.”
Diabetes, either type 1 or 2, is a disorder that can result in dangerously high levels of sugar in the blood (glucose).
Maple syrup, even “pure” or organic, is a very quick-acting source of carbohydrates, meaning, it causes a rapid rise in glucose. This rapid rise is not good for anybody, diabetic or not.
If you love pancakes, waffles and/or French toast, let’s face it, these foods just aren’t the same without maple syrup drenched over them, though some people prefer jam on these foods.
My nephew once plowed through a big stack of pancakes without anything on them. I don’t know how he could have done this.
I’m not diabetic, but even then, I carefully plan and time my intake of maple syrup (which I eat only with pancakes, waffles or French toast).
This is because I eat a lot more than one tablespoon worth, and that significant blood sugar spike does NO body good.
So if you’re diabetic (or not), it would be best to plan your intake of maple syrup during a time that your glucose metabolism is most efficient: soon after rigorous exercise.
Alison Massey has been working in the field of nutrition since 2010 helping individuals make sustainable changes to improve their health.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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