Is Brown Rice Syrup Healthier than Maple Syrup? A Complete Comparison

December 26, 2025 •

4 min read

According to the Sydney University GI database, brown rice syrup has an extremely high glycemic index (GI) of 98, while pure maple syrup is considerably lower at 54. This critical difference is just one factor to consider when determining if brown rice syrup is healthier than maple syrup.

Quick Summary

This article compares brown rice syrup and maple syrup, evaluating their glycemic impact, nutritional content, and health risks. It clarifies why pure maple syrup is often the better option for blood sugar management and offers more nutrients, despite both being added sugars.

Key Points

Glycemic Index: Pure maple syrup has a significantly lower glycemic index (GI 54) than brown rice syrup (GI 98), leading to slower blood sugar increases.
Nutritional Value: Maple syrup contains beneficial minerals like manganese, zinc, and calcium, plus antioxidants, while brown rice syrup offers negligible nutrients.
Blood Sugar Impact: Due to its high glucose content, brown rice syrup causes a rapid and steep spike in blood sugar, whereas maple syrup's effect is more gradual.
Fructose Content: Brown rice syrup is fructose-free, but its high glucose content negates any metabolic advantage over maple syrup, which contains some fructose.
Arsenic Risk: Brown rice syrup carries a potential risk of arsenic contamination, particularly in some food products, which is not a concern with pure maple syrup.
Flavor vs. Nutrients: Choose maple syrup for more flavor complexity and nutritional value; choose brown rice syrup only if a mild, nutty flavor is desired without considering health benefits.

Understanding Brown Rice Syrup

Brown rice syrup (BRS), also known as rice malt syrup, is a sweetener made from cooked brown rice that has been treated with enzymes to break down its starches. The resulting liquid is then strained and reduced to create a thick, amber-colored syrup. It is frequently used in vegan and organic foods as an alternative to corn syrup or refined sugar. Its mild, nutty flavor is less intense than maple syrup, making it a subtle addition to recipes.

Brown Rice Syrup: Key Health Considerations

When evaluating BRS, several factors are important to note:

Extremely High Glycemic Index (GI): The most significant drawback of BRS is its very high GI of 98, which is comparable to pure glucose. This causes a rapid and substantial spike in blood sugar levels after consumption, a major concern for those managing diabetes or seeking stable energy.
Fructose-Free: BRS is composed primarily of glucose and maltose, containing no fructose. While this is often promoted as a health benefit, its high glucose content is still problematic for blood sugar.
Nutritionally Empty: The processing of brown rice into syrup strips away most of the fiber and nutrients found in the whole grain. It provides empty calories with minimal nutritional value, offering only trace minerals like potassium.
Arsenic Risk: A major health concern linked to BRS is potential contamination with arsenic. Since rice absorbs arsenic from the soil, products made from rice, particularly brown rice, can contain concerning levels. This has been particularly highlighted in relation to infant formulas sweetened with BRS, where significantly higher arsenic levels were found compared to formulas without it.

Unpacking Pure Maple Syrup

Pure maple syrup is a natural sweetener sourced directly from the sap of maple trees. The sap is collected and boiled down, a process that concentrates the sugar and nutrients while creating the distinctive maple flavor. Unlike BRS, the purity of maple syrup is essential; blended syrups often contain added refined sugars.

Maple Syrup: Advantages and Nutritional Profile

Pure maple syrup has several nutritional and health advantages over brown rice syrup:

Lower Glycemic Index: Pure maple syrup has a GI of around 54, which is much lower than BRS. This means it leads to a slower, more gradual rise in blood sugar and insulin levels compared to the rapid spike caused by BRS.
Antioxidant Content: Maple syrup contains up to 24 different phenolic compounds with antioxidant properties. These antioxidants help reduce oxidative stress and inflammation, contributing to overall health.
Nutrient Source: Pure maple syrup is a source of several essential minerals. A single serving can provide a significant portion of the daily recommended intake for manganese and riboflavin, as well as smaller amounts of zinc, calcium, and potassium.
Potential Metabolic Benefits: Some animal studies suggest that replacing refined sugar with pure maple syrup may offer some metabolic benefits, such as improved glucose metabolism and a healthier gut microbiome. However, further human studies are needed to confirm these findings.

Comparison Table: Brown Rice Syrup vs. Maple Syrup


Feature	Brown Rice Syrup	Pure Maple Syrup
Glycemic Index (GI)	Extremely High (98)	Moderate (54)
Nutritional Value	Negligible trace minerals; empty calories	Contains manganese, riboflavin, zinc, calcium, and antioxidants
Fructose Content	Fructose-free (mostly glucose)	Contains sucrose, glucose, and fructose
Blood Sugar Impact	Causes a rapid spike in blood sugar	Leads to a slower, more gradual rise in blood sugar
Potential Risks	Possible arsenic contamination	No significant contamination risks identified
Flavor Profile	Mild, nutty, less sweet	Rich, distinct maple flavor

Making an Informed Decision

Considering the nutritional profile and health impacts, pure maple syrup is the clearly superior choice between the two. Its lower glycemic index and higher antioxidant and mineral content make it a more beneficial option, though it is still an added sugar and should be consumed in moderation. Brown rice syrup, despite being fructose-free, offers no real nutritional advantage and presents a potential risk of arsenic contamination, in addition to causing sharp blood sugar spikes. For health-conscious consumers, opting for pure maple syrup is the wiser decision. It's always best to limit added sugars from all sources, prioritizing whole foods for sweetness and nutrients.

Conclusion: Which Sweetener to Choose?

When faced with the question, 'Is brown rice syrup healthier than maple syrup?', the answer points toward pure maple syrup as the more nutritious and metabolically favorable option. While both are caloric sweeteners, pure maple syrup offers a lower glycemic impact and provides beneficial minerals and antioxidants, unlike the nutritionally sparse brown rice syrup. The potential risk of arsenic contamination associated with brown rice products further tilts the scale in favor of maple syrup. However, remember that moderation is key with any added sugar. For those looking to reduce their sugar intake overall, relying on natural fruit purées or low-calorie, zero-GI sweeteners like stevia might be the healthiest approach. A full list of natural sweeteners and their properties can be reviewed at Health.com for further research.

Recommended Sweetener Alternatives for Health

For those looking beyond brown rice and maple syrup, several other natural sweeteners offer varying nutritional benefits and glycemic impacts:

Raw Honey: Offers antioxidants, enzymes, and a moderate GI.
Coconut Sugar: Less processed than white sugar and retains trace minerals, with a lower GI.
Date Sugar/Paste: Made from whole dried dates, it contains fiber and nutrients.
Stevia & Monk Fruit: Zero-calorie, zero-GI sweeteners derived from plants.
Yacon Syrup: Rich in prebiotics that support gut health and has a low GI.

Exploring these alternatives can help diversify your intake and find the best fit for your dietary needs and health goals.

Frequently Asked Questions

Yes, brown rice syrup is almost entirely fructose-free, but that does not automatically make it a healthier choice. It is composed mainly of glucose, which gives it an extremely high glycemic index (GI of 98), causing a rapid blood sugar spike that can be more detrimental than the slower release of fructose.

The primary health risk is the potential for arsenic contamination. Because rice is particularly effective at absorbing arsenic from the soil, brown rice syrup can contain significant levels of this toxic element. Studies have found elevated arsenic levels in infant formulas and other products containing brown rice syrup.

Yes, pure maple syrup contains a number of essential nutrients. It is a good source of manganese and riboflavin, and it also provides smaller amounts of zinc, calcium, and potassium. Additionally, it contains antioxidants that offer some health benefits.

Pure maple syrup is better for blood sugar management due to its significantly lower glycemic index (GI of 54) compared to brown rice syrup (GI of 98). Maple syrup causes a more gradual increase in blood sugar, while brown rice syrup causes a very sharp spike.

Some manufacturers use brown rice syrup because it's vegan, gluten-free, and provides a 'natural' alternative to high-fructose corn syrup. It also has a mild flavor and sticky consistency that works well in products like energy bars. However, this is often a marketing tactic, as its nutritional profile is poor.

While the FDA states that levels in most products are too low to be harmful, the presence of any toxic element is a concern, especially for vulnerable populations like infants. It is prudent to limit consumption of products containing BRS and choose alternatives, particularly for baby foods.

Due to its lower glycemic index, pure maple syrup is the less harmful option for people with diabetes when compared to brown rice syrup. However, all added sugars should be used sparingly by individuals with diabetes, and alternatives with no impact on blood sugar, like stevia, are preferable.