Maple Syrup or Honey: Which Boosts Your Immunity Better?

Key Insights: Honey is made by bees from flower nectar, while maple syrup is derived from boiling tree sap, making honey non-vegan and maple syrup vegan. Honey is higher in calories and fructose, while maple syrup has fewer calories and a lower glycemic index, aiding better blood sugar control. Ayurveda values honey for its warming, immune-boosting properties, while maple syrup is seen as cooling and mineral-rich. Honey offers antioxidants, vitamins, and healing properties, whereas maple syrup provides antioxidants and minerals but lacks honey's medicinal qualities. Honey is higher in calories and mainly contains fructose, whereas maple syrup is lower in calories and primarily sucrose; both need moderation. Maple syrup has a lower glycemic index than honey, making it slightly better for diabetics. Honey is versatile with varying flavors; maple syrup has a distinct maple taste, commonly used in sweet dishes. Maple syrup is vegan but requires sustainable harvesting; honey production impacts bee populations and ecosystems.

Is maple syrup and honey the same? Honey and maple syrup, both natural sweeteners, share numerous similarities but also exhibit distinct characteristics. These golden-hued liquids serve as excellent substitutes for conventional table sugar. While certain individuals consider maple syrup a healthier choice than honey, others hold the opposite perspective. 

Moreover, the key distinctions between honey and maple syrup revolve around their nutritional profiles. This aids in assessing which option may be superior and more suitable for your dietary preferences.

Keep reading ahead to learn the difference between maple syrup and honey.

Did You Know: Honey and maple syrup, both natural sweeteners, share numerous similarities but also exhibit distinct characteristics.  Genuine maple syrup is crafted from the sap of maple trees, whereas honey is generated by honey bees, which gather nectar from flowers. The antioxidants found in honey enhance heart health by diminishing the likelihood of heart failure. Honey is the most ancient remedy for wound treatment and healing.

The Origin of Honey and Maple Syrup

In natural settings, bees produce honey primarily for winter sustenance or when food resources are scarce. They gather nectar from flowers and transform its composition using their enzymes.

As a result, it alters its texture and extends its shelf life. Honeybees then convey this honey within the hive, passing it from one bee’s mouth to the next until it fills the honeycomb. 

To complete the process, bees employ their wings to ventilate the honeycomb. Subsequently, it facilitates water evaporation, honey condensation, and ultimately sealing the honeycomb with honey. The taste and consistency of honey vary depending on the specific flower species from which they collect nectar.

In contrast, maple syrup production does not involve any insect activity. Instead, it comes from the sap of maple trees and is concentrated through boiling to achieve caramelisation and thickening. Consequently, maple syrup itself is considered vegan.

Nutrition Difference: Maple Syrup Vs Honey

This table compares key nutritional components of maple vs honey per serving per tablespoon.

Nutrient	Honey (per tbsp)	Maple Syrup (per tbsp)
Calories (kcal)	63.8	52
Water (g)	3.59	6.48
Carbohydrate (g)	17.3	13.4
Protein (g)	0.06	0.08
Fructose (g)	8.59	-
Sucrose (g)	-	11.7
Calcium (mg)	0.26	20.4
Magnesium (mg)	-	4.2
Potassium (mg)	10.9	42.4
Sodium (mg)	-	2.4
Fluoride (mcg)	1.47	-

Maple Syrup vs. Honey Nutritional Profile

Genuine maple syrup is crafted from the sap of maple trees, whereas honey is generated by honey bees, which gather nectar from flowers. Despite their shared characteristic of being thick, sweet substances with comparable texture and thickness, they possess distinct nutritional profiles. 

Calories

Honey has a higher calorie content compared to maple syrup. A single tablespoon of honey contains 64 calories. On the other hand, one tablespoon of maple syrup has 52 calories. Although the variation may not seem substantial when considering individual tablespoons, it becomes more noticeable when you use larger quantities, especially in recipes like baked goods.

Sugar Content

The two substances also differ in their carbohydrate content. Pure maple syrup contains 13.5 grams of carbohydrates, with 12.4 grams primarily consisting of sucrose, which is a complex sugar.

Conversely, honey contains 17.4 grams of carbohydrates, with 17.3 grams primarily composed of fructose. Notably, maple syrup, a more complex sugar than honey, exhibits a lower glycaemic index, measuring 54 compared to honey’s 58.

Fat

Honey has a nutritional edge over maple syrup in that it contains no fat. Nevertheless, maple syrup contains an extremely modest amount of fat, just 0.1 gram per tablespoon.

Another benefit of honey compared to maple syrup is its higher vitamin content. It is rich in vitamins B-6 and C, which are absent in maple syrup’s nutritional profile.

Making of Maple Syrup and Honey

Honey

As widely known, beekeepers harvest honey through the efforts of bees and certain insects of similar species. Bees, in their natural habitat, create honey for consumption during the winter or periods of food scarcity. Initially, bees use their elongated tubular mouthparts to extract nectar in liquid form from flowering plants. Next, they store it in their supplementary stomach, often called the “crop.” 

Next, inside the bee’s stomach, the nectar transforms composition, mingling with enzymes that alter its texture and prolong its storage life. Subsequently, honeybees return to the hive, transferring honey to their fellow bees through regurgitation into one another’s mouths. This cycle continues until the honey reaches the honeycomb. 

Ultimately, bees employ their wings to circulate air within the honeycomb, promoting water evaporation, condensing the honey, and ultimately sealing the honeycomb with beeswax. The flavour and consistency of honey can vary based on the specific flower species from which the nectar was gathered.

Maple syrup

On the other hand, maple syrup production doesn’t involve assistance from insects. In fact, harvesters source it directly from trees. For this reason, it is compatible with a vegan diet in contrast to honey. Harvesters obtain maple by tapping maple trees. For instance, they use trees, sugar or rock maples and black maples, although, at times, they also use red maples. 

During the spring, these trees produce sugary sap beneath their bark. This sap is collected through taps drilled into the tree trunks and stored in containers. Subsequently, the sap is evaporated to condense it and achieve the final maple syrup product.

Difference Between Maple Syrup and Honey

Characteristic	Maple Syrup	Honey
Source	The sap of sugar maple trees	Nectar from various flowering plants
Production Process	Boiled down sap	Collected and stored by bees in hives
Flavor	Sweet with a distinct maple flavour	Flavor varies based on the flower source
Colour	Typically amber to dark brown	Colour varies based on the flower source
Sugar Content	Primarily sucrose (65-80%)	Primarily fructose and glucose (70-80%)
Nutritional Content	It contains some minerals like manganese	It contains trace amounts of various nutrients
Calories (per tbsp)	Approximately 52-60 calories	Approximately 64 calories
Glycemic Index	Lower (around 54)	Higher (around 58)
Health Benefits	It contains some antioxidants and minerals	It may have antibacterial properties
Common Uses	Pancakes, waffles, desserts	Sweetening beverages, baking, cooking
Crystallisation	Rarely crystallises	Can crystallise over time
Vegan-Friendly	Yes	Yes

Health Benefits of Maple Syrup

1. Maple Syrup is Rich in Antioxidants 

Based on a study, pure maple syrup has been found to contain 24 distinct antioxidants in the form of phenolic compounds. These antioxidants are crucial in mitigating the damage caused by free radicals.

Eventually, it can lead to inflammation and contribute to the development of various chronic illnesses. Therefore, it is advisable to opt for darker varieties of maple syrup, as they tend to possess a higher concentration of these valuable antioxidants than lighter syrups.

2. Lower Score on the Glycaemic Index

The glycaemic index is a measure of how rapidly a specific food elevates blood sugar levels. Foods with a GI score of 55 or lower are considered low glycemic foods. For instance, pure maple syrup has a glycaemic index of 54, classifying it as a low GI option. In contrast, pure honey has a GI of 58, while table sugar has a GI of 65.

Also read:

• Honey brands in India
• How to check purity of Honey at home
• Types of Honey

Nonetheless, it’s essential to bear in mind that excessive sugar consumption is a leading factor in the development of common health issues, including obesity, type 2 diabetes, and heart disease. Therefore, it’s advisable to consume maple syrup in moderation, even though it falls within the low glycemic index range. 

3. Maple Syrup Protects the Skin’s Health

Similar to raw honey, maple syrup has the potential to alleviate skin inflammation, diminish redness, address pimples, and combat dryness. Again, when combined with raw milk and raw honey, maple syrup can also serve as a hydrating agent for the skin.

It effectively reduces the presence of bacteria and signs of irritation. Furthermore, the application of maple syrup to the skin can result in a refreshed and supple complexion, providing a protective barrier against toxins.

4. Sugar Substitute for Better Digestion

Conditions like Candida, IBS, and leaky gut syndrome, as well as other digestive system disorders, increase by the consumption of refined sugar. One of the most crucial steps you can take to alleviate leaky gut and autoimmune conditions is to reduce your intake of refined sugar.

That is to say, you must replace it with moderate quantities of natural sweeteners. Many artificial sweeteners tend to trigger gastrointestinal symptoms such as gas, bloating, cramping, and constipation.

Maple syrup can represent a superior choice when incorporated into baked goods, yogurt, oatmeal, or smoothies. So, it can help maintain the digestive tract in better condition. Unlike artificial sweeteners, it does not contain additives and does not contribute to the damage that often results from a high-sugar diet.

Health Benefits of Honey

1. Diabetes Management

Research has indicated honey's advantageous effects in treating and managing diabetes mellitus. Honey contains antioxidants that play a pivotal role in the control of diabetes mellitus. Therefore, it can aid in reducing plasma glucose levels in individuals with diabetes, contributing to improved blood sugar regulation. 

In addition, honey has been found to lower blood lipid levels and reduce the presence of reactive proteins, which is beneficial for most individuals and those with hyperlipidaemia, a condition characterised by an excess of lipids in the bloodstream.

2. Promoting Heart Health

The antioxidants found in honey enhance heart health by diminishing the likelihood of heart failure. They achieve this by reducing the tendency of blood platelets to form clots and by preventing the oxidation of low-density lipoproteins.

3. Asthma and Cold Management

Historically, traditional healers incorporated honey into medicinal remedies to address conditions like coughs, fevers, and asthma. Honey has been recognised for its potential in preventing and alleviating asthma, common coughs, and fever symptoms. 

In addition, honey treatment can effectively mitigate asthma by averting airway inflammation. Furthermore, these properties also render honey beneficial in managing chronic bronchitis.

4. Wound Healing

Honey is the most ancient remedy for wound treatment and healing. It initiates an immune response that combats infection by activating white blood cells.

Therefore, it plays a vital role in fighting infections and diseases and initiates the process of tissue repair. Moreover, honey has effectively treated acute wounds, minor injuries, and surface and partial burns.

Honey or Maple Syrup: Which is Healthier?

Honey and maple syrup, though often used interchangeably, have differing nutritional profiles. Honey has more beneficial vitamins and minerals overall in terms of health.

Honey contains antioxidants like chrysin, pinobanksin, vitamin C, catalase and pinocembrin. These compounds fight inflammation, boost immunity and protect the body against chronic diseases by combating free radicals. Maple syrup lacks most of these key micronutrients.

Additionally, honey provides small amounts of essential vitamins like B6, thiamin, niacin, riboflavin, pantothenic acid and certain amino acids. Maple syrup does not contain vitamins apart from minute quantities of zinc and manganese.

Furthermore, honey has proven antibacterial and antifungal properties that are beneficial against infections and wound healing. Its medicinal value surpasses that of maple syrup.

However, maple syrup contains some beneficial plant compounds, like quebecol, which is derived from the maple tree and holds promise against metabolic syndrome, obesity, and diabetes, though more research is needed.

Moreover, both contain simple sugars like glucose and fructose, providing instant energy when needed. However, maple syrup has a lower glycemic index, causing slower sugar absorption for more stable energy, though less than whole foods.

Finally, while both should be eaten in moderation for health due to natural sugar content, honey provides more wellness advantages courtesy of its antioxidant, vitamin and mineral content. However, maple syrup can be a safer choice for diabetics when used prudently.

Clinical Studies on Honey and Maple Syrup

1. Honey's Antimicrobial Properties: Clinical studies have shown that honey is increasingly used in wound dressings due to its antimicrobial properties (Ismail et al., 2015). Specific types of honey, like Manuka, have proven effective against antibiotic-resistant bacteria (Blair et al., 2009; Cooper et al., 2002a, 2002b; French et al., 2005). The antimicrobial strength of honey depends on the floral sources, which vary by environment and geography (Brady et al., 2004; Price and Morgan, 2006). Julie et al. (2011) highlighted honey’s potential in clinical settings, noting its broad antibacterial activity, making it a promising therapeutic option.

2. Honey for Cough Treatment: A study by Cohen et al. (2012) involved 300 children aged 1-5 years suffering from upper respiratory infections with symptoms like nocturnal cough. The children received a single nighttime dose of eucalyptus, citrus, or labiatae honey, while a control group received silan date extract (placebo). 

The study found that all three types of honey significantly reduced cough frequency compared to the placebo. Parents rated honey higher for relieving nighttime cough and improving sleep in children. The study concluded that honey is effective and safe for managing symptoms of cough associated with respiratory infections in children.

Disadvantages of Maple Syrup & Honey

Here's the table with each point explanation in one row only:

Aspect	Maple Syrup	Honey
High Sugar Content	It contains a lot of sugar, leading to weight gain and health problems like diabetes if consumed in large amounts.	It has a high sugar content, which can cause weight gain, tooth decay, and health issues if eaten too much.
Calories	Lower in calories than honey but still high, leading to weight gain if not consumed in moderation.	Higher calories add up quickly if eaten too much, especially when managing weight.
Low Nutrient Density	It contains minerals like calcium and potassium, but not enough to offset the high sugar content.	It has some vitamins and minerals, but it is not a significant source of essential nutrients.
Impact on Blood Sugar	It can cause a quick rise in blood sugar, unsuitable for people with diabetes or those watching blood sugar levels.	It also spikes blood sugar, which is not ideal for those managing diabetes or blood sugar levels.
Potential for Allergies	It may cause allergies, especially in those sensitive to tree pollen or who have tree allergies.	It can cause allergic reactions, particularly in those allergic to bee products or pollen.
Teeth Damage	Sticky nature can cling to teeth, leading to cavities and decay if proper oral hygiene is not maintained.	Its stickiness can also cause cavities if teeth are not properly cleaned after consumption.
Expensive	Often more costly than other sweeteners, making it less affordable for daily use.	It can be pricey depending on quality and source, making it less affordable than sugar.
Processing Concerns	Commercial products may contain added sugars or artificial ingredients, lowering nutritional value.	Some honey is processed or mixed with other sweeteners, reducing its natural benefits.
Environmental Impact	Harvesting can impact the environment if not done sustainably.	Beekeeping practices can harm bee populations and ecosystems if not managed responsibly.
Not Safe for Babies	Not recommended for babies under one year due to potential bacterial contamination.	Unsafe for babies under one year due to the risk of botulism, a serious illness.

Ayurvedic Perspective of Honey vs Maple Syrup

From an Ayurvedic viewpoint, honey and maple syrup are natural sweeteners but have different benefits and uses. Ayurveda, the ancient Indian medicine system, considers honey one of the most valuable natural foods. It balances the body's energies and has numerous health benefits. Honey is considered “warming,” which helps stimulate digestion and soothe a sore throat or cough. It's also thought to improve immunity and energy levels when consumed in moderation.

On the other hand, maple syrup is not commonly mentioned in traditional Ayurveda because it originates from North America. However, it is recognised as a natural sweetener that contains minerals like zinc and manganese, which are good for health. Maple syrup is considered “cooling,” which means it has a soothing effect on the body, making it good for people with too much heat in their system.

In summary, Ayurveda favours honey for its healing properties, warming nature, and balancing effects on the body. Maple syrup, while nutritious, doesn’t have the same traditional uses in Ayurveda but can be a good alternative for those who prefer a cooling, natural sweetener.

Conclusion

In conclusion, when consumed in moderation, honey and maple syrup can be integrated into a balanced diet, adding sweetness to a wide range of meals, from morning oatmeal to evening meat dishes.

Your choice between them may depend on your specific dietary objectives or personal taste preferences. However, it’s important to note that neither is inherently superior.

FAQs

1. Which has a lower glycemic index - maple syrup or honey?

Maple syrup has a lower glycemic index (54) than honey (55-83), indicating slower glucose absorption into the bloodstream.

2. Is maple syrup safer for people with diabetes?

Yes, maple syrup causes less sugar spikes than honey, making it a marginally safer choice for diabetics when consumed in moderation.

3. Which contains more vitamins and minerals?

Honey contains more beneficial vitamins like B6, C, thiamin, riboflavin etc and minerals like calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. Maple syrup does not contain vitamins, only minerals like zinc and manganese.

4. Which has more antioxidants?

Honey contains disease-fighting antioxidants like chrysin, pinobanksin, and pinocembrin. Maple syrup does not contain significant antioxidants.

5. Can maple syrup fight infections?

No. Maple syrup does not have antimicrobial properties. Honey displays antibacterial and antifungal properties that are helpful against wound infections, coughs, etc.

6. Which is safer for infants?

Only pasteurised honey is safe for infants while maple syrup can be safer for young children. However, moderation is key for both syrups.

7. Is maple syrup used as medicine too like honey?

No. Maple syrup is not commonly used in medicine, while honey has established medicinal value and offers many therapeutic benefits.

8. Which has fewer calories?

Maple syrup and honey have almost the same number of calories per serving at around 60 calories per tablespoon.

9. Which is non-vegetarian?

Honey is non-vegetarian as it is an animal byproduct, while maple syrup is completely vegetarian.

10. Which option has less sugar?

There is negligible difference between the natural sugar content of maple syrup and honey per same serving quantity. Both need to be used moderately.

References:

1. Honey and maple syrup, both natural sweeteners, share numerous similarities but also exhibit distinct characteristics. (https://www.ncbi.nlm.nih.gov/)
2. Genuine maple syrup is crafted from the sap of maple trees, whereas honey is generated by honey bees, which gather nectar from flowers. (https://www.ncbi.nlm.nih.gov/)
3. The antioxidants found in honey enhance heart health by diminishing the likelihood of heart failure. (https://www.sciencedirect.com/)
4. Honey is the most ancient remedy for wound treatment and healing. (https://www.sciencedirect.com/)