Is Table Syrup (Corn and Maple) Keto-Friendly?
As popularity of the ketogenic diet continues to soar, many of us are left evaluating our favorite accompaniments, wondering if they can squeeze into the stringent high-fat, low-carb formula. Miss the familiar sweetness of syrup with your pancake or waffles? Curious whether slathering that luscious table syrup (Corn and Maple ones) could mess with your ketosis? This article delves into a comprehensive exploration of table syrup in relation to the keto diet.
Understanding the Keto Diet
Before we dissect the suitability of table syrup for keto, grasping the core principles of a ketogenic diet is key. This diet leans heavily towards high fat consumption (appropriating around 70-80% of daily caloric intake), a moderate proportion of protein, and extremely low carbohydrate uptake (usually below 50 grams of net carbs per day). The idea? To swing your body into a state known as ketosis, where it primarily burns fat instead of carbohydrates for energy.
Nutritional InformationPer (1 oz (28.35g)):
Per 100g:
| 
Table Syrup (Corn and Maple) is very keto-friendly! It's a great choice if you're trying to maintain ketosis. |
Sampling the syrupy sweetness of corn or maple syrup during a cozy morning breakfast may leave you wondering if these delights can be woven into your ketogenic diet. Corn syrup is a refined form of glucose originating from corn starch, while maple syrup is primarily sucrose, made from the sap of maple trees.
Primarily composed of sugars, both corn and maple syrup carry a substantial carb load that doesn’t align with the keto guidelines. A single tablespoon of corn syrup can have around 17 grams of carbs while maple syrup spikes even higher at 13-18 grams per tablespoon, depending on the brand and process used. This places both syrups in the "not keto-friendly" category.
In addition, while maple syrup does contain trace amounts of nutrients like calcium, potassium, and zinc, these beneficial elements do not outweigh its high sugar content. Given the high carbohydrate content that these syrups possess, they remain one of the foods best avoided for those trying to maintain a ketogenic diet.
Remember, a ketogenic diet focuses on consuming a high number of fats, moderate proteins, and minimal carbohydrates to induce the state of ketosis for weight loss or other health benefits. Although corn syrup and maple syrup might be tempting, their high carbohydrate content can kick you out of ketosis, halting progress and making it more challenging to achieve your keto goals.
