Maple glazed carrots are a classic side dish that can accompany a variety of meals. The sweet maple flavor pairs well with the natural sweetness of carrots. While carrots already contain some natural sugars, the maple glaze adds more sugar and thus more carbohydrates to the vegetable. When trying to monitor carbohydrate intake or follow a low-carb diet, it is important to understand how the maple glaze impacts the total carbohydrate content of carrots. This article will provide a detailed breakdown of the carb count in maple glazed carrots and tips for lightening them up.
Carbohydrates in Plain Carrots
Before determining how maple glazing impacts the carb count, it is helpful to understand the baseline carbohydrate content in plain carrots.
According to the USDA FoodData Central, one cup of raw sliced carrots (about 128g) contains:
- Total carbohydrates: 12g
- Dietary fiber: 3g
- Sugars: 5g
- Added sugars: 0g
- Net carbs: 9g
As you can see, carrots contain natural carbohydrates from starch and sugars. However, a good portion of the carbs come from fiber, which does not impact blood sugar levels like other carbs. Subtracting fiber from total carbs gives a net carb count of 9g per cup of raw carrots.
When carrots are cooked, the total carb count remains roughly the same but the fiber content decreases slightly because some soluble fiber leaches into the cooking water. For example, 1 cup of boiled sliced carrots contains:
- Total carbohydrates: 13g
- Dietary fiber: 2.4g
- Sugars: 6g
- Net carbs: 10.6g
So boiled carrots have a few more digestible carbs per cup compared to raw, but it is still quite a low-carb vegetable.
Impact of Maple Glazing
Maple glazing adds sweetness and flavor to carrots, but it also increases the carb content. There are a few factors that determine exactly how many additional carbs the glaze contributes:
- Type of maple syrup used – Real maple syrup or maple flavored syrup?
- Amount of maple syrup used in the glaze
- Amount of glaze that coats the carrots
Real maple syrup is made from the boiled sap of maple trees, while maple flavored syrup is made from corn syrup with maple flavoring. According to the USDA, 1 tablespoon (15ml) of real maple syrup contains:
- Total carbohydrates: 13g
- Added sugars: 12g
On the other hand, a tablespoon of maple flavored syrup contains:
- Total carbohydrates: 16g
- Added sugars: 16g
Maple flavored syrup has slightly more carbs and added sugars per tablespoon compared to real maple syrup. Still, both add a considerable amount of sugar and carbohydrates to the carrots.
In a typical maple glaze recipe, the syrup is boiled down into a thicker glaze consistency along with spices, butter, and sometimes orange juice. This concentrates the maple flavor but also concentrates the sugars. The amount of maple syrup used to make the glaze can vary the carb content. Once the glaze is coating the carrots, more of it piles up the carbs.
Nutrition Facts for Maple Glazed Carrots
To get a good idea of how the maple glaze impacts macros, here is the nutrition information for two popular maple glazed carrot side dish recipes:
Maple Glazed Carrots Recipe 1
This easier maple glazed carrot recipe only uses 2 tablespoons of maple syrup in the glaze for 1 lb of carrots:
Amount | Calories | Carbs | Fiber | Net Carbs |
---|---|---|---|---|
1 serving (85g) | 65 | 11g | 2g | 9g |
With only 2 Tbsp maple syrup used, the carb count increases by about 2g net carbs over plain boiled carrots per serving. This would be considered a lighter maple glazed carrot recipe.
Maple Glazed Carrots Recipe 2
This more indulgent recipe uses 1/4 cup maple syrup to glaze 1 lb of carrots:
Amount | Calories | Carbs | Fiber | Net Carbs |
---|---|---|---|---|
1 serving (85g) | 80 | 15g | 2g | 13g |
With 1/4 cup maple syrup, the carb content jumps up to 13g net carbs per serving – 3g more carbs than the lighter maple glazed carrot recipe.
Tips for Lightening Up Maple Glazed Carrots
While maple glazed carrots make a tasty side dish, the added sugars from the glaze can make them hard to fit into a low-carb diet. Here are some tips for lightening up the recipe:
Use Less Maple Syrup
The easiest way to reduce the carb count is to use less maple syrup when making the glaze. Use just 1-2 tablespoons of maple syrup for 1 lb of carrots. This will provide plenty of sweet maple flavor without overdoing the carbs.
Skip the Glaze and Toss Carrots in Maple Syrup
Rather than making a thick maple glaze, you can thinly coat carrots with just 1-2 teaspoons of maple syrup per serving. Toss the cooked carrots with a drizzle of syrup to lightly sweeten them.
Boost Flavor with Spices
Add warming spices like cinnamon, nutmeg, ginger, and allspice to the glaze or cooked carrots. This enhances the flavor so you can use less maple syrup and still get great taste.
Use Sugar-Free Maple Syrup
Swap regular maple syrup for a lower carb sugar-free maple flavored syrup made with non-nutritive sweeteners. This allows you to get the maple taste without all the added sugar.
Pair with Protein
Serving maple glazed carrots alongside a protein like chicken, pork, or plant-based meat alternative can help balance out the added carbs and sugar.
The Bottom Line
Maple glazed carrots get a significant amount of added carbohydrates and sugars from the maple syrup glaze. A typical 1/2 cup serving can range from 9-13g net carbs depending on how much maple syrup is used. Follow the tips above to lighten up this classic side dish to make it work for a low-carb or carb-conscious eating plan. Enjoy the sweet maple flavor without going overboard on carbs.