Pure maple syrup is an abundant natural ingredient that can be used to sweeten up any dessert, in addition to topping your pancakes. Easily found on most grocery stores’ shelves, most of us can also find it in our kitchens. But what if, in the middle of mixing together a recipe, you find yourself with only a drop left?
Deliciously sweet, maple syrup’s flavor is hard to mimic, but there are a few natural substitutes that can be used instead, as well as a number of processed options.
You can substitute syrup with the following
- Honey
- Coconut Nectar
- Agave Nectar
- Molasses
- Corn Syrup
- White Sugar
- Brown Sugar
- Homemade Syrup
- Golden Syrup
- Stevia
A couple of factors that can help you decide which substitute would work best for your purposes are texture and composition, which we will detail below for each option. A third factor to consider, glycemic index, requires a bit more explanation.
Glycemic Index, more commonly referred to as GI, is a scale from 1 to 100 that rates the impact a substance has on blood sugar levels.
Foods and substances that have little effect on blood sugars rank toward the bottom of the scale at 50 and below, while those that spike blood sugars rank at 70 and above. Those in the middle have a moderate effect on blood sugar.
With these factors in mind, let’s review the top substitutes for maple sugar.
Honey
An easily accessible ingredient, honey is a great substitute for syrup. Most grocery stores have natural, locally sourced honey available on the shelf in addition to some of the more processed, commercialized versions (such as in that recognizable, bear-shaped package).
Honey can be used as a 1-to-1 replacement for syrup in any recipe, which makes substitution quite easy in baking. Its glycemic index is at 50, which puts it just barely on the low end of the GI scale. For those looking for a natural ingredient, honey could be a good option.
Coconut Nectar
Coconut nectar isn’t quite as accessible as some of the other syrup substitutes and is, therefore, more expensive. However, it is also a great substitute and can be used as a 1-to-1 replacement. It is dark and thick in appearance, similar to maple syrup, but does have more coconut notes to its flavor.
This may be a better option as a replacement for maple syrup for those who are looking to use syrupy sweeteners lower on the GI scale. Coconut nectar ranks at a 35 on the scale, nearly 20 points below maple syrup. It is also a great replacement for a vegan diet, as it is processed from coconut palm sugar.
Agave Nectar
Agave nectar is very similar in texture to maple syrup, and in flavor to honey with light floral notes. You can find varying shades of it, from light to dark – darker agave will have more of a caramel or molasses flavor. Agave nectar can also be used as a 1-to-1 replacement for maple syrup, and is one of the more pleasant to be used as a topping.
With a GI of about 15, agave nectar is very low on the GI scale, ideal for those who are following a low sugar diet.
Molasses
Molasses is darker and thicker than maple syrup, but it can also be used as a 1-to-1 substitute for maple syrup. Whereas maple syrup is made from the sap of the sugar maple tree, molasses is made from sugar cane. It is certainly not as sweet as maple syrup, but the texture is a great substitute.
With a GI of 55, molasses ranks right in step with maple syrup. Overall, it’s a great option for those looking for a natural substitute.
Corn Syrup
Corn syrup is not a naturally occurring sweetener, but most people have it in their pantries and it is easily accessible. It has a lighter flavor profile than maple syrup, and in comparison will have a neutral flavor in whatever recipe you are using it for. It can be used as a 1-to-1 replacement for maple syrup.
Corn syrup has a GI of 90, placing it almost as high on the scale as glucose. For those who don’t mind the extra blood sugar boost, corn syrup is an easy substitute for maple syrup.
White Sugar
If you’re baking, classic granulated sugar is almost always an appropriate substitute for other sweeteners due to its neutral flavor. Affordable and easily accessible, this is a great option if a solid sweetener is compatible with your recipe.
The GI of table sugar, or sucrose, is 65. This is right in the middle of the GI Scale, and is therefore suitable for most diets.
Brown Sugar
Similarly to granulated sugar, brown sugar is an easy substitute for other sweeteners. It is affordable and readily available, and will also add more of a molasses flavor to your recipe. If your recipe doesn’t require a neutral flavor, brown sugar could be a delicious substitute.
Brown sugar, similarly to table sugar, also has a GI of 65. Most will tolerate brown sugar well as an addition to their diet.
Homemade Syrup
If all you have on hand are white and brown sugar, but you are looking for a substitute with the same texture as maple syrup, you can easily make a syrup from the solid sugars.
Combine your white and brown sugars with water and boil until the sugars have dissolved – then stir on low heat until the mixture has reached a syrupy consistency. If you have maple or vanilla extract on hand, add to dial up the flavor!
Because this syrup is a combination of white and brown sugars, its GI is also at 65. Still ranking in the middle of the scale, it is generally tolerable for most. Whip up a batch and store it in an airtight container at room temperature to ensure you always have some on hand!
Golden Syrup
More common in European countries than North America, golden syrup has a buttery, caramel-like flavor that can be a delicious substitute for maple syrup as a topping.
It can be more expensive for some and not quite as easy to find, but is a treat to use when available. It can be used as a 1-to-1 replacement for maple syrup, though you may prefer to use a little less golden syrup as it is quite sweet.
Golden syrup has a GI of 60, putting it at the middle of the scale, and is, therefore, a perfectly suitable option for most.
Stevia
Last on our list is Stevia, which is a natural sweetener derived from plants. It is a popular sweetener for those sticking to a low-calorie diet, as it has 0 calories.
Found in many different forms, such as powdered, granulated, and liquid extract, it’s a very versatile ingredient and can be used in most recipes, though it does tend to be a more expensive product.
Stevia is a great sweetener for those with diabetes, as it has a GI of 0, meaning it will not impact blood sugars at all. Those following a low-calorie diet, such as keto, will also benefit from using Stevia as their sweetener of choice. Stevia is much sweeter than maple syrup, and can be used at just a fraction of the quantity of maple syrup.
Overall, there are many great substitutes for maple syrup. If you’re looking to swap for another natural ingredient, honey, molasses, agave nectar, coconut nectar, and Stevia are all great options.
If low GI is important for your diet, Stevia, agave nectar, and coconut nectar will keep you well below a GI of 50. And if you’re looking to mimic the flavor, molasses and homemade maple syrup are easy options. Choose the substitute that fits your needs, and happy baking (or topping)!