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Maple syrup
CARBS
67g
PROTEINS
0g
FATS
0g
Quantity: 100g
Glycemic Index: 54
Glycemic Load: 54
Fiber: 0g
Key Nutrients: Primarily consists of sugars with trace amounts of minerals such as manganese and zinc.
Health Impact: Maple syrup can lead to rapid increases in blood sugar and insulin levels due to its high sugar content and lack of fiber, which can be particularly challenging for diabetes management.
💉 Suggested Bolus
If consumed, consider pre-bolusing insulin to manage the anticipated spike in glucose levels.
🍽️ Best Paired With (Veg)
- Chia seed pudding – High in fiber and protein, helps in slowing down the absorption of sugars.
- Flaxseed pancakes – Low in carbs and rich in omega-3 fatty acids, beneficial for overall health.
🍽️ Best Paired With (Non Veg)
- Almond flour crepes – Low in carbohydrates and high in healthy fats, suitable for a low-carb diet.
- Bacon and eggs – Provides a high-protein, low-carb start to the day, keeping blood sugar levels stable.
🥄 Smart Substitutes
- Stevia-sweetened syrup – Provides a sweet flavor without impacting blood glucose levels.
- Monk fruit syrup – Offers a low glycemic index alternative that is suitable for diabetes management.
- Sugar-free erythritol syrup – Mimics the texture and sweetness of maple syrup without the carbs.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as substitutes do not contain glucose.
- 30–60 min: Stable blood sugar levels due to absence of high glycemic sugars.
- 2–3 hr: Continued stable blood glucose as there is no real sugar in the substitutes.
— BCDF community member
🧠 Lowering Impact Tip
Use a very small amount or consider a low-carb, sugar-free alternative like stevia or monk fruit sweetener.
🤔 FAQs about Maple syrup
Can I use maple syrup on a low-carb diet?
Maple syrup is high in sugars and not recommended for a low-carb diet. Consider using a sugar-free syrup alternative instead.
What are the best low-carb sweeteners for diabetes?
Stevia, monk fruit, and erythritol are excellent choices as they do not raise blood sugar levels.
How can I sweeten my food without using sugar?
Use natural sweeteners like stevia or monk fruit, or consider flavor enhancements from spices like cinnamon or vanilla extract.
Download the Full Metabolic Intelligence Report (PDF)
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