The ketogenic diet has surged in popularity as a low-carb, high-fat way of eating that encourages the body to burn fat for energy instead of carbohydrates. For those on this diet, finding alternatives to sugar is crucial, but it’s not always easy to satisfy a sweet tooth while staying within strict carb limits. This raises an important question: is maple syrup keto friendly? While pure maple syrup is a natural sweetener loved for its rich flavour, it may not be the ideal choice for strict keto diets due to its carbohydrate content.
Understanding the Keto Diet
The ketogenic (keto) diet is a high-fat, moderate-protein, low-carb eating plan designed to help the body enter a state of ketosis. In ketosis, the body burns fat instead of carbohydrates for energy. This metabolic state is achieved by drastically reducing carbohydrate intake and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis.
Maple Syrup: A Nutritional Overview
When considering whether maple syrup fits into a ketogenic lifestyle, it’s important to look at its nutritional profile. Pure maple syrup is made by boiling down the sap of maple trees into a concentrated liquid sweetener. While it’s minimally processed and contains beneficial nutrients like manganese, zinc, and antioxidants, it is still primarily composed of sugar.
The Carbohydrate Content of Maple Syrup
For those following a strict ketogenic diet, consuming traditional maple syrup would likely push you out of ketosis due to its sugar content. Real maple syrup is not appropriate for those following a low carb or ketogenic diet. It contains 28g of carbs in a 2 tablespoon serving, and almost all of those carbs are sugars.
Maple Syrup vs. Other Sweeteners
When comparing maple syrup to other sweeteners commonly used in keto diets, its natural composition stands out. Unlike refined sugars or artificial sweeteners, pure maple syrup is unprocessed and contains trace minerals and antioxidants. While pure maple syrup contains carbohydrates that make it less suitable for strict keto diets, it offers unique nutritional benefits that set it apart from refined sugars.
Read also: Maple Syrup on Keto: What You Need to Know
Moderation is Key
While pure maple syrup isn’t traditionally considered keto friendly due to its carb count, there are ways to enjoy it in moderation if you’re mindful of portion sizes. For example, using a small drizzle of maple syrup in recipes that pair it with high-fat ingredients can help balance its impact on blood sugar levels.
The Allure of Maple Syrup
Even though traditional maple syrup may not align perfectly with strict ketogenic guidelines, its rich flavour and versatility make it hard to ignore. Its sustainability also adds another layer of appeal. While pure maple syrup isn’t strictly keto friendly due to its carbohydrate content, it remains one of the most natural and nutrient-rich sweeteners available.
Keto-Friendly Maple Syrup Alternatives
The myth of sugar-free maple syrup is a concept that baffles fans of this delicious product. To understand this myth, it is essential to know the concept of "brix", which measures the percentage of solids dissolved in a solution, mainly sugars. A maple syrup should have a brix of 66, which means that 66% of the solution is sugars. Thus, maple syrup without sugar would be impossible, because it would not reach the required threshold of 66 brix.
However, the desire for a keto-friendly maple syrup alternative has led to the creation of sugar-free options. These are not considered real, authentic maple syrup. Several brands offer sugar-free, maple-flavored syrups made with keto-friendly sweeteners. Keep in mind that these products may contain artificial ingredients, so always check labels before purchasing.
Homemade Keto Maple Syrup
Readers have asked for years to create a keto maple syrup and I’ve dilly dallied on that. I’ve dillied here and dallied there, but I just never made it a priority. And now I am left wondering why I waited so long. Because it turns out to be remarkably easy to make your own sugar free pancake syrup. A handful of ingredients and about 10 minutes of your time, and Bob’s your uncle. You may not actually have an uncle named Bob, but now you have a wonderful maple-flavored topper for your pancakes and waffles.
Read also: Healthy Restaurants: Maple Grove Guide
This homemade sugar free pancake syrup is so good that I want to eat keto pancakes every day. Actually, I want to pour it all over everything. I’ve drizzled it over keto pumpkin breakfast bars as well.
Key Ingredients for Keto Maple Syrup:
- Brown sugar replacement: Starting with some brown sweetener gives the syrup a richer color and flavor. I used the new Swerve Brown formulation, which is mostly erythritol with a little allulose as well.
- Allulose: This keto syrup requires a sweetener like allulose that won’t recrystallize when it cools. Allulose also caramelizes and becomes syrupy as it cooks. You can try BochaSweet or xylitol as well, but they may not quite be as good.
- Butter: The addition of butter isn’t absolutely necessary, but it does give the syrup a richer mouthfeel.
- Maple extract: If you want keto maple syrup, you’ve got to use maple extract! But if you don’t have it, this will still be delicious with vanilla extract.
Recipe for Keto Maple Syrup
- In a heavy duty saucepan over medium heat, combine the sweeteners and water.
- Bring to a boil, whisking to dissolve the sweeteners.
- Reduce the heat to medium low and simmer 5 minutes.
- Add the butter and whisk to melt.
- Return to a simmer and cook until the mixture begins to thicken and darken in color, about 2 minutes.
- Let cool 10 to 15 minutes before serving.
- Pour into a glass jar for storing in the refrigerator.
It can be hard to tell when the syrup has thickened sufficiently. The best way I can describe it is that the bubbles move less rapidly as the mixture simmers. When they begin to rise and pop more lazily, take the syrup off heat.
Important Considerations:
- Sweeteners: You cannot make this keto maple syrup just with erythritol based sweeteners. It will recrystallize and harden after cooking and it won’t be syrupy at all. Allulose is your best option by far, but BochaSweet and xylitol may work as well. You may find that you need to simmer things a little longer with these other sweeteners, to make the syrup thicken up properly.
- Butter: If you choose not to add butter, you can use about 1/4 teaspoon xanthan gum to help thicken the syrup. Once you’ve take then syrup off heat, sprinkle it over the surface while whisking vigorously.
- Reheating the syrup: The syrup does firm up as it cools, and the butter tends to float to the top. This is completely normal, and you can return it to a liquid state simply by warming it gently. It takes only a few seconds in the microwave!
Additional Keto Syrup Recipe
Ingredients:
- Water.
- Cold water, divided.
- Xanthan gum. To thicken the syrup.
- Granulated sweetener of choice. Either allulose or keto brown sugar.
- Salt.
- Butter extract. Optional, but perfect for those who love a subtle butter flavor with their maple treats!
Instructions:
- Step 1- Thicken the xanthan gum. In a small bowl, whisk together 1/4 cup of the water and xanthan gum.
- Step 2- Simmer. In a small saucepan over low heat, add the rest of the water, salt, and sweetener. Bring it to a simmer.
- Step 3- Finish. Whisk the xanthan gum mixture into the warm liquid. Add the flavor extracts until combined. Let the syrup substitute thicken in the fridge before using it.
Tips:
- Use a good-quality maple extract.
- Keep an eye on the pot. If it starts to boil, it’ll burn and make a burnt mess.
To store: Keto syrup can be stored at room temperature, in a sealed bottle or container, for up to 4 weeks. Be sure to keep it away from any direct light.To freeze: Store syrup in a freezer friendly container and store in the freezer for up to 6 months.
Health Considerations
It's important to note that there are some concerns about using erythritol as a sweetener in these recipes. Recent studies have suggested a possible link between excessive erythritol consumption and an increased risk of cardiovascular events.
Maple Syrup in a Balanced Diet
Although real maple syrup is not compatible with the keto diet, it still has its place in a balanced diet. With a glycemic index of 54, it has a lesser impact on blood sugar than refined white sugar, which has a glycemic index of 65. Beyond its moderate glycemic index, pure maple syrup contains many beneficial antioxidants such as polyphenols. Maple syrup is also a good source of minerals like manganese, zinc, magnesium and calcium.
Read also: Make delicious keto pancake syrup at home.