Syrups are standard fare in the typical American breakfast. But people, such as those who are overweight or diabetic, must be careful not to eat sugary foods that spike their blood sugars. High-glycemic syrups do this, and they also cause a rise in insulin levels. When shopping for syrup, look to all-natural, pure syrups that contain no added sugar or sweetener to be sure you are staying in the low-glycemic range.
The Glycemic Index (GI)
Not all carbs are the same. Some are simple sugars that rapidly raise blood sugar and cause an increase in your insulin levels. They're called high glycemic for this effect. High-glycemic diets are associated with obesity and diabetes. Complex carbs are low-glycemic. They digest more slowly than high-glycemic carbs, and thus, keep your blood sugar stable.
Pure Maple Syrups
Pure maple syrups are natural products, created from the saps of certain trees. Pure maple syrup scores a 54 on the glycemic index. That score makes pure maple syrups low glycemic. Researchers presenting at the 2010 American Chemical Society annual meeting said pure maple syrup has properties that protect you from diabetes and other metabolic disorders. Be sure to check the ingredients listed on the container to ensure you don't confuse label marketing on products that contain other kinds of sugars that are high glycemic. For example "maple-flavored" or "all natural" don't necessarily mean the product is pure maple syrup.
Syrups with High-Fructose Corn Syrup
Many popular syrups, such as Aunt Jemima and Mrs. Butterworth's, come in varieties that contain added sugars and sweeteners, including high-fructose corn syrup. By itself, high-fructose corn syrup, or HFCS, has a GI of 62, putting it in the medium glycemic range. Some say HFCS's GI is even higher. For example, "Organic Lifestyle" magazine puts it at 87. Moreover, many processed syrups come with multiple sugars and sweeteners, making their glycemic index even higher.
Syrup Alternatives
Try topping your pancakes or bread with fruit or honey. Raw honey has a GI of just 15. In addition, some canned fruits with "lite" syrups have lower GIs than syrups with artificial sweeteners. Even better are fruits canned in natural fruit juices. Syrups created with agave extract are also low glycemic according to FitDay.com.
References
- The Glycemic Index
- "Pittsburg Post-Gazette" ; Rich, Real Maple Syrup Trumps Manufacturers' Brands; Marlene Parrish; March 11, 2010
- FitDay.com: Top 5 Healthiest Natural Sweeteners
- OrganicLifestyle.com: Healthy Sugar Alternatives
- UPI.com: Maple Syrup Reduces Cancer, Diabetes Risk
- Science Daily: Pure Maple Syrup Contains Medicinally Beneficial Compounds, Pharmacy Researcher Finds
