Cutting sugar from your diet? Try maple syrup instead

Can Maple Syrup Replace Refined Sugars?


The struggle is real. Cutting out refined sugars in your diet isn't easy.


There are lots of articles out there about why cutting refined sugars is a good thing, but many of us know it is a tough goal to accomplish.


One way to get started on your journey to cutting back on granulated table sugar is looking at replacing sugar filled food with pure organic maple syrup.


Here are a few steps to get you on your way:


1. Identify in what ways you are consuming sugar or using it


Over the course of a few days, build a list of everything that you are eating. Check the ingredients list of all the items and note which items contained refined sugars.


2. Find a replacement


Maple Roch procures only the finest maple syrup from the best trees and it is sought after by the culinary community in the Okanagan Valley and beyond.


According to an article by Chatelaine ( that looked at sugar substitutes, one tablespoon of maple syrup contains 51 calories and 12 grams of sugar. 


Maple Roch syrup is different than the typical big brand names found on your grocery story shelf. Those rarely contain maple syrup at all and are filled with artificial flavouring and refined ingredients. 


Ok, but I thought the whole idea was to not have sugar? 


Table sugar offers nothing in the way of other nutrients. However, maple syrup is the boiled down sap collected from maple trees - natural sugars and less processing than refined sugar. It has some minerals, including manganese (26%), calcium (2.2%), zinc (1.8%), magnesium (1.3%), potassium (1%), and iron (0.3%), as well as phenolic compounds with antioxidant properties. 


3. How to incorporate maple syrup instead of sugar?


Maple syrup isn't just for pancakes.


According to the website ( , in baking replace 1 cup of white sugar with 3/4 cup of maple syrup and reduce by 3 tablespoons the other liquid content in the recipe for every cup of maple syrup used. Because maple syrup is brown and granulated sugar is white, this replacement will darken your baked goods and cause them to brown quicker.


To substitute maple syrup for sugar in other types of cooking, use three quarters of maple syrup as the sugar called for.


Keep in mind that maple syrup is not as sweet as white sugar and therefore this substitution formula will likely yield a less sweet result than the original recipe.


Swap out sugar in your coffee or tea with a bit of maple syrup to reduce your sugar cravings. Make a salad dressing with maple syrup and try adding it to smoothies.


Try it on veggies with a small drizzle and convert the Brussel sprout haters, or try it on roasted squash. It can also be used on all types of savoury foods, soups and marinades.


As with all sweeteners we believe in moderation. Why not give it a try and swap out refined sugar with maple syrup?