Maple Syrup is my Favorite Secret Sweetener for the low FODMAP Diet!
Can I eat maple syrup on low FODMAP diet?
Maple syrup and the holiday season go together like a Christmas tree and ornaments. If you are following a low FODMAP diet you may wonder, “can I eat maple syrup on a low FODMAP diet?”
According to Monash University, researchers and creators of the Monash App and the most credible source on all things FODMAP, a serving of two tablespoons of maple syrup receives a green light.
Two to four tablespoons are often the amount found in many recipes. Given that you are unlikely to eat the entire dish, you’re serving are well within the approved serving size.
When on a low FODMAP diet, maple syrup is the preferred substitute for another popular sweetener, honey. Both of these all-natural sweeteners have an impressive nutrient profile.
However, honey is a high FODMAP because it contains excess fructose. Fructose is a monosaccharide, meaning ‘single sugar’ and the “M” of the FODMAP acronym.
Low FODMAP Recipes and Maple Syrup
Before we look at how to use maple syrup in your recipes, let’s look at how to select maple syrup.
First, did you know that maple syrup can grow only in eastern North America? There are only 15 states and four Canadian provinces with the right climate for getting the sap to run from maple trees.
This is one reason for the higher price for maple syrup. Another major reason is that affects the pricing of maple syrup is the volume that it takes to produce a gallon of edible maples syrup.
For example, to make one half-gallon of maple syrup, you need 15 to 20 gallons of sap. Think about collecting, hauling and boiling down 20 gallons of sap!
The process is both time consuming and physically demanding. This contributes to higher prices for maple syrup than other sugars.
Does your Maple Syrup make the Grade?
In 2015 the United States Department of Agriculture (USDA) standardized the grading system. Previously, it had been a grading of A and B.
This system may look like it’s evaluating quality and that grade A is more prized than grade B, but it’s not. Grade B syrup has a darker color and deeper flavor than grade A.
But that doesn’t mean Grade B is inferior. Simple, many people prefer the more intense flavor of Grade B.
The new USDA labeling system lines up with international standards. Now all maple syrup is Grade A, followed by a color/flavor description:
• Grade A Light Amber is now Grade A Golden Color/Delicate Taste
• Grade A Medium Amber is now Grade A Amber Color/Rich Taste
• Grade A Dark Amber is now Grade A Dark Color/Robust Taste
• Grade B is now Grade A Very Dark Color/Strong Taste
When using low FODMAP recipes and maple syrup, it doesn’t matter which type of Grade A syrup you use.
What to Look for when Purchasing Maple Syrup
First, look for pure maple syrup and avoid products like pancake or “table syrup.”
Table syrup may be tasty, but they often have ingredients like glucose-fructose or high fructose corn syrup (HFCS). They may have polyols like sorbitol, to make them sweeter without added calories.
Second, table syrup will also have added coloring, flavoring, and preservatives. One coloring, caramel color, contains the compound 4-MEI, a potential carcinogen.
This makes the use of real maple syrup even more desirable.
Hidden Nutrients in Maple Syrup
Maple syrup has trace mineral manganese, B vitamin riboflavin, as well as some zinc, magnesium, calcium and potassium. But many other foods provide comparable amounts of these nutrients with less of a caloric punch.
Each tablespoon of maple syrup has about 50 calories and 12 grams of sugars, so drizzle it lightly on pancakes and waffles.
Recently 67 different phytonutrients have been discovered in maple syrup. This translates into antioxidants (which help to fight inflammation) comparable to antioxidant capacity found in Vitamin C.
Although maple syrup has more nutrients and phytonutrients that refined sweeteners, it still is made up of about 65% sugar.
Despite the discovery of nutrients in maple syrup it is not a health food.
Bottom line: use sparingly to keep the total added sugars to the diet in an acceptable range.
Tips for Substituting with Maple Syrup
When using maple sugar in place of another sweetener, some adjustments are needed. For example, because maple sugar caramelizes faster than white sugar, reducing the oven temperature is suggested.
Follow these tips when replacing maple syrup for other sweeteners:
Substitute ¾ maple syrup for 1 cup of sugar
Reduce other liquids by 3 tablespoons
Reduce oven temperature by 250 F (or reduce by 40 C) to avoid burning or over browning when using maple syrup in place of sugar in toppings, glazes, or basting liquids
Use Dark or Very Dark syrups for cooking if available, as the flavor becomes milder with baking
When using maple syrup in place of honey, molasses, or corn syrup, keep the quantity the same but know that the end result will be a little less sweet
Low FODMAP Recipe with Maple Syrup for the Holiday’s
CRANBERRY APPLE OAT CRISP
1/3 cup Coconut Oil
2 Apples (large, cored, chopped)
2 cups fresh or defrosted cranberries
½ cup Maple Syrup
¾ cup All Purpose Gluten-Free Flour
1 ½ cups Oats
¼ cup Coconut Sugar
2 Tsp Pumpkin Pie Spice
Calories 305 | Fat 10g | Saturated Fat 8g |Carbs 53g | Fiber 6g |Sugar 25g |Protein 3g
Cholesterol 0mg | Sodium 4mg
- Preheat the oven to 350o F (175o C). Use a little bit of coconut oil to grease the baking dish
- Add the apples, cranberries, maple syrup and 4 tablespoons of the flour to the baking dish. Gently toss until well combines.
- In a bowl, stir together the remaining flour, oats and coconut sugar. Add the remaining coconut oil and use your hands to combine until the mixture is crumbly.
- Sprinkle the oat mixture evenly over the fruits and press gently. Bake for 40 to 50 minutes or until golden brown and the fruits have softened. Let cool and enjoy!
Leftovers: Refrigerate in an airtight container for up to five days. Freeze for up to 3 months.
Serving Size: One serving equals approximately ¾ cup. An 11 X 7- inch baking dish was used for 8 servings0.
More Flavor: Add nutmeg. Use butter instead of coconut oil. Add chopped nuts to the oat mixture.
Additional Toppings: Top with whipped coconut cream, or non-dairy yogurt.
All purpose Gluten-Free Flour: This recipe was developed and tested using Bob’s Red Mill All Purpose Gluten-Free Flour. If using another type of flour, note that results may vary.
Conclusion
Maple syrup is a low FODMAP sweetener and a unique one at that! It’s higher price often means we use less which is beneficial in keeping our total sugar intake down. Don’t forget you can also use cane sugar and brown sugar in your recipes. But why would you when we have the unique taste, and additional nutrients found in maple syrup?
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