Is maple syrup refined sugar?

We’re all aware of the need to limit sugar intake, but did you know that some sugars are more harmful than others? 

Unfortunately, most sweeteners sold in UK supermarkets are classed as refined sugars, meaning they offer little to no nutritional value. 

But what about maple syrup? Is it considered a refined sugar? And what nutritional benefits does it offer? Read on to find out!

What is refined sugar?

Before we can answer the question – is maple syrup refined sugar? –  it’s important to firstly establish what constitutes a refined sugar.

Refined sugars are sweeteners that have undergone heavy refinement or processing, thereby removing most of their nutrients.

Examples of refined sugar include:

• Caster sugar 
• Brown sugar 
• Sugar syrup 
• Corn syrup 
• Golden syrup 

While these products do come from natural sources – typically corn, sugar cane or sugar beets – the processing involved means only the sugar remains.

Many refined sugars are also combined with nutrient-poor artificial additives in the form of colourings, flavourings and preservatives. 

The result is a sweet, energy-dense product with plenty of calories but lacking any kind of healthy carbohydrates, vitamins or minerals. 

Refined sugars also tend to metabolise in the body quickly, leading to a sudden spike in blood sugar levels, which can put pressure on organs, nerves and blood vessels.

Refined sugar vs natural sugar

Refined sugars are distinguished from natural sugars in that they lack the nutrients that are present in the plant source before processing takes place. 

Natural sugars retain their nutritional value through the production process, offering greater health benefits compared to refined sugars. 

While it’s important to keep sugar consumption to a minimum, natural sugars provide many nutrients, including fibre, vitamins, minerals and antioxidants.

This category of sugars is found in a wide range of foods and drinks, from the fructose found in bananas and cherries to the lactose in a glass of milk. 

When it comes to sweeteners, there are a number of natural sugars available to consumers that offer a healthier alternative to the refined sugars listed above.

Is maple syrup a refined sugar?

Pure maple syrup is one of the few sweeteners that is considered a natural sugar. As a minimally processed product, it retains most of the nutrients naturally present in the plant source, including riboflavin, manganese and various antioxidants. 

What’s more, pure maple syrup is made using just a single ingredient – maple tree sap – and so is completely free from artificial additives commonly found in refined sugars. 

During spring, maple trees with especially high amounts of sugar – namely the sugar and red maple species – are ‘tapped’ to extract their sap. 

The tapping process involves drilling small holes into the trunk to encourage the sap to flow outwards into buckets or tubes that are then used to carry the sap to a sugar shack. 

From here, all it takes to make maple syrup is enough heat and a few hours, with the sap boiled in an evaporator to reduce its water content and concentrate the sugar. 

Once the sap reaches a sugar content of 66%, it has officially become maple syrup – and that’s it! 

The simple production process means that the natural constituents of the sap are preserved, making maple syrup a natural sugar.

Learn more about the maple production process below.

Pure maple syrup vs maple-flavoured syrup

Have you ever noticed that some bottles of maple syrup are labelled ‘100% pure’ or ‘organic’ while others are described as ‘maple-flavoured’? Unlike pure maple syrup, maple-flavoured syrup is heavily processed and classed as a refined sugar. 

While some bottles of maple-flavoured syrup have traces of pure maple syrup, in many cases, these products will not contain any maple extract, instead being made with artificially flavoured sugar syrup. 

Inverted sugar syrup and high-fructose corn syrup – two refined sugars processed in a way that removes virtually all nutrients from the plant source – are typically used to make maple-flavoured syrup. 

In addition, artificial colourings, flavourings and preservatives are often added to the mix, further diminishing the nutritional value of the product. 

Pure maple syrup and often maple-flavoured syrup are usually placed side by side in supermarkets, and to the untrained eye they may look similar, but one is a refined sugar lacking any health benefits and the other is a natural, more nutritious sweetener.

Learn more about pure maple syrup below.

How does maple syrup compare to refined sugar?

All products that are high in sugar should be enjoyed in moderation, however natural sugars like pure maple syrup serve as a healthier option to refined sugars as they contain nutrients in the form of vitamins, minerals and antioxidants. 

A quick comparison of maple syrup with common refined sugars like caster sugar and golden syrup shows that maple syrup generally has fewer calories, less sugar and a lower glycaemic index than refined sugars. 

While heavily processed sweeteners are made up almost entirely of sugar, maple syrup contains several essential vitamins and minerals, with the product rich in riboflavin and manganese and also serving as a source of copper and potassium.

Along with its vitamins and minerals, maple syrup has also been found to contain 67 different polyphenols, a family of plant-based compounds shown to have antioxidant effects. 

In 2023, a landmark study into the effects of replacing refined sugar with an equivalent quantity of maple syrup found strong evidence that maple syrup is healthier than sugar. 

In as little as eight weeks, the experimental group that substituted refined sugar for maple syrup reported a reduction in blood pressure and abdominal fat as well as improved glycaemic response.

Learn more about the benefits of maple syrup over sugar below.

Maple syrup: an all-natural ingredient

Pure maple syrup – that is, maple syrup made solely from maple sap without any additives – is a completely natural product that serves as an excellent alternative to refined sugars like caster sugar, brown sugar and golden syrup. 

Not only is it healthier, but its more complex flavour makes it a far more versatile ingredient! Don’t believe us? Check out our range of maple syrup recipes to discover the many ways it can be used in your meals!

Frequently asked questions

How is maple syrup made?

Maple syrup is made by extracting the sap found in maple trees and boiling it to reduce the water content and concentrate the sugars, eventually forming a thick, sweet-tasting syrup. No other ingredients are used, with most nutrients from the sap preserved.

Is maple syrup refined sugar? 

Unlike most sweeteners, pure maple syrup is considered a natural sugar rather than a refined sugar. This is because it is processed in a way that preserves most of the sap’s natural nutrients, which include several vitamins, minerals and antioxidants.

Is maple syrup processed?

Maple syrup undergoes minimal processing as the only step involved is boiling maple sap at a set temperature until enough water evaporates and the sugar content reaches the desired level. No additives are used throughout the process.