HONEY VS SUGAR: WHICH IS BETTER FOR YOU?

Honey and sugar are two of the most commonly used sweeteners. Honey is often regarded as the more healthful option, but is this really the case?

Honey is often touted as being the healthier choice with more nutritional value, but is it true? Here is a complete breakdown of honey vs. sugar and an answer to whether honey is truly the healthier option or not.

How honey is made

Honey is a natural, sweet liquid produced by bees from the nectar of flowers which plays a vital role sustaining and nourishing bee colonies. Each bee will make, on average, about half a teaspoon of honey in its lifetime. Considering the tons of honey produced each year, that’s a lot of bees at work! The honeybee (Apes Mellifera) collects nectar from flowers using its mouth. Enzymes in the bee’s saliva cause a chemical reaction that turns the nectar into honey, which is deposited into the walls of the hive. The texture and flavor of the honey depends on which flowers the honeybees choose to collect from.

Nutritional highlights

Honey is made up of fructose (40%), glucose (30%), water and minerals such as iron, calcium, potassium and magnesium. Due to the high level of fructose, honey is sweeter than table sugar. Honey is a high carbohydrate food and has a GI value of 55 (moderate range). Some varieties of honey have a lower GI however, because of fluctuating fructose levels (the more fructose, the lower the GI). Honey is still high in calories and causes increases in blood sugar.

1 tablespoon (20g) honey provides:

» 58kcal

» 15.3g carbohydrate

» 0.1 protein

» 0g fat

Benefits of Honey

Although not all honey is created equal, raw honey does contain several health benefits.

Source in Antioxidants

Research has shown that some of the main health benefits of honey are from its content of antioxidants. Natural raw honey contains a range of compounds that act as antioxidants including phytochemicals, flavonoids, and ascorbic acid. These compounds, specifically flavonoids, have been shown to have anti-inflammatory properties and other health benefits. 

Source of Vitamins and Minerals

In addition to its antioxidant properties, honey is a natural source of vitamins and minerals. The exact breakdown in nutritional content will vary from one honey to the next, as bees pollinate in different regions on different plants, however, natural honey has been shown to contain small amounts of niacin (vitamin B3), riboflavin (vitamin B2), pantothenic acid (vitamin B5), calcium, magnesium, manganese, potassium, phosphorus, and zinc, as well as trace amounts of many other nutrients. 

Antibacterial, Antifungal and Anti-Inflammatory Properties

Some are the most interesting health benefits of honey include its antibacterial, antifungal, and anti-inflammatory properties. Research has shown that raw, unpasteurized honey can kill unwanted bacteria and fungus, as it contains hydrogen peroxide, a natural antiseptic, which can kill harmful bacteria and fungi. Certain forms of honey have been shown to support wound healing, minor burns, and skin irritations such as psoriasis, as well as ease a common cough or cold. Moreover, raw, unpasteurized honey contains trace amounts of local pollen, which some experts claim may help to desensitize seasonal allergic reactions, although scientific research is still inconclusive at this time.

How Sugar is made

Sugar is made up of a combination of glucose and fructose, which bond together to form sucrose. It has no added vitamins or nutrients. A calorie-dense carbohydrate, sugar is derived from sugar beet and sugar cane plants. It requires multistep processing before it becomes the refined, granulated table sugar that we use most often. Of the many different types of sugar, white, brown, and raw sugar are the most commonly used. Brown sugar is a combination of white sugar and molasses, and may have some trace nutrients. It’s used primarily in baking. Raw sugar is a less-refined version of white sugar. It’s light brown in color and contains larger crystals. Raw sugar doesn’t vary nutritionally from white sugar.

Nutritional highlights

Sugar is a source of carbohydrate and energy. It provides 4 calories per gram or 16 calories in a level teaspoon (4 g). This compares to 36 calories for the same amount (4 g) of fat or oil (e.g., butter, margarine, canola oil). On its own, sugar has no other nutrients.

1 tablespoon (20g) sugar provides:

» 5 grams carbohydrate

 » 20 calories. 

Benefits of Sugar:

Lower in calories than honey

Sugar contains 49 calories per tablespoon, while honey has 64. However, honey is sweeter than sugar, so less may be needed to achieve the same sweetness.

Low-cost and long shelf life

Sugar is cheap, easily accessible, and has a long shelf life. It also makes many foods more palatable, and so, it is an attractive store cupboard staple.

Natural Substance

Technically speaking, sugar is a naturally occurring substance. Although much of the table sugar processed today is made from sugar beets, many of which are genetically modified, sugar is traditionally made of sugarcane with is a natural, fiber-rich plant.

Which is Healthier?

From a calorie and sugar content perspective, the differences between sugar and honey are minimal, however, overall, honey contains slightly more health benefits than table sugar from its potential antioxidant, antibacterial, antifungal, and anti-inflammatory properties. Honey also contains trace amounts of B vitamins riboflavin, niacin, folic acid, pantothenic acid, and vitamin B6, vitamin C, and minerals calcium, iron, zinc, potassium, phosphorous, magnesium, selenium, chromium, and manganese. However, it would require such large volumes of honey, and therefore sugar, to obtain any significant amount of these trace minerals that it would likely negate the added benefits.

The Bottom Line

These two widely used sweeteners have very different tastes and textures. You may find that you enjoy the molasses taste and moisture of brown sugar for baking, yet prefer the gentleness of honey on your morning toast. Experimenting with each while keeping an eye on the amount you use can help you decide which is best for you.

Honey may have a better rep, but both honey and sugar can have negative effects on your health when used in excess. If you have diabetes or heart disease, or you’re concerned about managing your weight, speak with your doctor and dietitian about your dietary needs. They can work with you to develop the best nutritional plan for you.