Maple Syrup
Category: Pantry
Serving size: 1 tbsp (20 g)
Glycemic Index (GI): 54 (low)
Glycemic Load (GL): 12 (medium)
Blood Sugar Guide: Eat in Moderation
Sodium: Low
Glycemic Index Range Chart (0-100)
Maple Syrup GI: 54
Glycemic Load Range Chart (0-40)
Maple Syrup GL: 12
Is Maple Syrup Good for Diabetes or Prediabetes?
Maple Syrup can fit into a diabetes- or prediabetes-friendly eating plan in moderation. Its glycemic index of 54 and glycemic load of 12 per serving mean portion size and what you pair it with matter for blood sugar control.
Eating smaller servings and combining maple syrup with protein, fiber-rich vegetables, or legumes can help reduce post-meal glucose spikes. See the pairing suggestions and lower-GI alternatives below for practical ways to include it more safely.
Blood Sugar-Friendly Food Pairings
Pair maple syrup with these foods to improve meal balance and help reduce blood sugar spikes:
| Food | Fiber | Protein | Healthy Fat |
|---|---|---|---|
| Almonds or walnuts | ✓ | ✓ | ✓ |
| Greek yogurt | ✓ | ||
| Chia or ground flax seeds | ✓ | ✓ | |
| Berries | ✓ | ||
| Apple slices | ✓ |
Diabetes-Friendly Meal Planning
- Pair it: Pair maple syrup with protein and non-starchy vegetables to slow glucose rise.
- Add fiber: Add fiber-rich ingredients such as beans, lentils, or seeds when possible.
- Portion it: Keep portions moderate, especially for grain- or starch-based pantry foods.
- Swap when possible: Swap in lower GI pantry alternatives from this page for frequent meals.
Lower GI Alternatives
No lower GI alternatives were found in this category yet.
Medical Note
This content is for informational use only and is not medical advice. For personalized guidance, work with your healthcare team.
Report a Data Issue
Glycemic index (GI) and glycemic load (GL) values are compiled from research and nutrition databases. If you notice a potential error, please so we can review and update the information.