Go For A Healthy Alternative And Replace White Sugar With Maple Syrup

by Marie-Pier Lavoie

When you have decided to clean up your diet, you soon will realize that it is not as simple as it sounds. With the variety of artificial sweeteners available in the market like sugar, honey, maple syrup and agave, choosing the right sweetener can become overwhelming. Maple syrup seems like a perfect substitute as it is derived from natural sources and possess calories and carbohydrates that is essential for your daily intake.

However, white sugar is also derived from the natural sources, but the amount of essential nutrients vary and also the processing required to make them.

Processing Required

Maple syrup is unprocessed as the maple trees are tapped for sap which is then boiled to concentrate the liquid into syrup. Whereas, sugar is made either from sugar cane or sugar beets and requires a large amount of processing. In the process, the cane or beets are mixed with hot water, boiled and mashed to release juices. Different chemicals like lime, diatomaceous earth and phosphoric acid are used at various points during the refining process. These juices are then filtered and whitened using carbon, and bone char. When the water evaporates from the juice, the granulated sugar is produced.


Minerals Present

Due to the lengthy refining process that is involved in making white sugar no essential vitamins or minerals are left when the final product is produced. However, maple syrup contains a variety of minerals in different concentrations like calcium, iron, magnesium, potassium, zinc, copper and manganese. These minerals play an essential role in:


  • Cell formation
  • Immune support
  • Heart health
  • Maintaining healthy blood cells
  • Keeping bone and teeth strong
  • Balancing fluids
  • Regulation of muscle contractions


Due to the properties mentioned above the maple syrup is not only perfect to be used as a sweetener but as a healthy boost too.

Use In Cooking

 Due to its health benefits, maple syrup is a great substitute for using it in cooking as well. The usage of maple syrup as opposed to white sugar in recipes varies depending on the recipe, but usually, one cup of white sugar can be replaced with 2/3 to 3/4 cup of maple syrup.

 If you are concerned about the sweetness, then don't be it will still be very much present. Maple syrup is three times as sweet as regular sugar but with fewer calories. For individuals who have diabetes, maple syrup has a low glycemic index which makes it an ideal sweetener for them.  The vitamins, minerals and antioxidants along with having the perfect sweet taste, makes organic maple syrup a superfood.

Maple syrup is the best alternative and can be used in about any recipe; you just have to learn the substitution ratio.


  1. When using maple syrup instead of white sugar, it is ideal to use 3/4 cup of maple syrup for every one cup of sugar.
  2. When it comes to baking the same ratio can be used.
  3. If you are replacing honey with maple syrup in cooking, it is an even switch-1 tablespoon of maple syrup for 1 tablespoon of honey, and so forth.
  4. Also, turn your oven temperature down about 25 degrees when trading maple syrup for sugar in a recipe. The reason for this is, maple syrup caramelizes at a lower temperature than sugar does.


So take time to experiment and learn how the maple syrup can be used in the best way to enhance the recipe at hand. You will make your cooking healthy, fun and tasty as well.