Elderberry syrup has been a staple in my kitchen for many years, but it was not until recently that I embarked on a journey to make sugar-free elderberry syrup! Thankfully it is just as good as the honey version that I have loved for many years, but now it is keto and Trim Healthy Mama friendly to boot!
Let’s get all the obvious stuff out of the way. I’m not a health professional. I hold no degree in medicine. I’m simply a mom that loves to research. I’m fascinated by reading clinical studies. Separating fact and fiction gives me a weird thrill.
Please make your own decisions about how to use the power of elderberries in your home. Be aware that there has been some research to indicate that elderberry syrup can cause a cytokine storm. Due to concerns with COVID-19 it is imperative that you do your own research on elderberry syrup and make your own educated decision on how it can be used safely in your family. Google elderberry cytokine storm and COVID-19/coronavirus for more information.
This information is my personal experience only. It’s not intended to diagnose or treat. Do your own research. And talk to your medical doctor before starting any treatment.
This post may contain affiliate links. You can read my full affiliate disclosure here.
What is Elderberry Syrup?
Elderberry syrup is a tonic or tincture that is used in small doses to boost or reeve the immune system. This remedy has been around for years. Jethro Ross even talked about it in his popular book "Back to Eden", which was originally published in 1939. Elderberry syrup is not a new phenomenon, but it has gained popularity in recent years.
However, sugar-free elderberry syrup is simply not heard of. Most elderberry syrups contain either honey or cane sugar. Because of the potency of Elderberry syrup, most people do not care if the final product is sugar-free elderberry syrup. Yet some that are on a Trim Healthy Mama or Keto journey, may be turned off by the sugar content of elderberry syrup.
Does Elderberry Syrup have Sugar?
Every elderberry syrup that I have ever purchased from a store has had copious amounts of sugar. I did a quick amazon search and took note of the sugar contents of each of the top elderberry syrups. I saw numbers of 3g, 6g, and 7g per serving. It may not seem like a lot at first, but sugar adds up fast!
The point of elderberry syrup is to boost and increase the immune system to fight infection and disease. But when we add sugar to it we are going backward! The unfortunate fact is that when we have a spike in our blood sugar, our immune system is at risk of becoming suppressed.
Some research has indicated that sugar can suppress the immune system for 50% up to 1-2 hours after sugar consumption.
It's important to note that the studies are usually referring to large amounts of sugar, but it still warranted me taking a look at my elderberry syrup to see if there was a way I could turn it into sugar-free elderberry syrup.
Is there any Science Behind Elderberry Syrup?
There actually is a fair amount of science that backs up the healing power of elderberries. Back when I had more time to dive into these types of things, I wrote an article about the "Healing Power of Elderberries" and read some interesting studies about the flavonoids and Quercetin that make it such a powerhouse of immune-boosting benefits.
You can read more about the science behind elderberries in that article, but one of the most favorite studies that I read is a 2016 study on the immunity and immune of quercetin. It’s a fascinating read.
Does Elderberry Increase Immunity?
Although there is oodles of conflicting information out there, I generally believe that it does in fact boost the immune system. As in any health product, you will need to do your own research and come to your own conclusion.
The research I have done seems to indicate that
- Elderberry gives a immune system boost due to its high doses of vitamin C and quercetin. (check it out here!)
- A sugar free elderberry syrup is more effective because the sugar does not surpress the immune system.
- There appears to be scientific evidence that using elderberry helps fight influenza, bacterial sinusitis, bronchitis, gingivitis, and cardiovascular disease. (check out this study)
Making Sugar Free Elderberry Syrup
Making a sugar-free elderberry syrup is actually quite easy. There are really no extra steps involved! I take all my ingredients and put them in my red cast iron pot and heat them on medium heat for up to one hour. It's really that simple!
My favorite ingredients for this recipe are below, all you have to do is click on the picture and you will be taken right to the spot where I get all my ingredients for my Sugar-Free Elderberry syrup!
If you make this delectable immune-boosting powerhouse of an elixir, let me know over on Instagram! I would love to connect with you.
- 4 cups of filtered water
- 1 cup elderberries
- 1 tsp whole cloves
- 1 tsp fresh or powder ginger
- ¼ tsp cayenne pepper (optional)
- 2 cinnamon sticks
- Dried orange peels
- 6 tbsp monk fruit
- ¼ cup baobab
- Place all the ingredients in a large pan.
- Heat on low for up to 1 hour.
- Using a cheesecloth strain the juice into a large bowl.
- Use a measuring cup to pour the elderberry juice into your mason jars or an alternative jar.
- Elderberry syrup can be stored in the refrigerator for up to 3 months.
1 tbsp is a serving size for adults. Consult with a professional for children serving size information.
Nutrition Information:Yield: 64 Serving Size: 1
Amount Per Serving: Calories: 3Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 1mgCarbohydrates: 1gFiber: 0gSugar: 0gProtein: 0g
Online calculators are estimates only. Use your best judgement when consuming.