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?
Both honey and sugar add sweetness to meals and snacks.
However, they have different tastes, textures, and nutritional profiles.
This article explores the benefits and disadvantages of both honey and
sugar for health and diet.
Similarities and differences
Honey
and sugar are both carbohydrates, consisting of the two types of sugar:
glucose and fructose. Refined fructose, which is found in sweeteners,
is metabolized by the liver and has been associated with:
• obesity
• fatty liver disease
• diabetes
Both fructose and glucose are broken down quickly by the body and can cause spikes in blood sugar levels.
The proportions of glucose and fructose in honey and sugar are different:
• sugar is 50 percent fructose and 50 percent glucose
• honey contains 40 percent fructose and 30 percent glucose
The remainder of honey consists of:
• water
• pollen
• minerals, including magnesium and potassium
These additional components may be responsible for some of the health benefits of honey.
Sugar
is higher on the glycemic index (GI) than honey, meaning it raises
blood sugar levels more quickly. This is due to its higher fructose
content, and the absence of trace minerals.
But honey has slightly
more calories than sugar, although it is sweeter, so less may be
required. Both sweeteners can lead to weight gain if overused.
Benefits of honey
Honey has been used since ancient times as both a sweetener and medicine.
It
is a viscous liquid produced by honeybees and ranges in color from
straw yellow to dark brown. The bees collect nectar from flowers and mix
it with enzymes to form honey before storing it in honeycomb cells to
keep it fresh.
Honey is associated with several benefits:
More nutrients and less processed than sugar
Honey
varies in its nutritional composition based on the origin of the nectar
used to make it. In general, it contains trace amounts of local pollen
along with other substances, such as:
• amino acids
• antioxidants
• enzymes
• minerals
• vitamins
Some research indicates that dark honey has more antioxidants than light honey.
Also,
honey is less processed than sugar as it is usually only pasteurized
before use. Raw honey is also edible and contains more antioxidants and
enzymes than pasteurized varieties.
Cough suppressant
Some research suggests that honey is a natural way to ease a cough in children.
A
2007 study found that children with bronchitis who were given dark
honey experienced greater symptom relief than those taking a placebo.
However, the benefits were small.
More recent research suggests that
honey is better than no treatment at all for a cough, although some
medications provide greater symptom relief.
Allergy relief
Anecdotal
reports indicate that locally-produced honey may help reduce seasonal
allergy symptoms. However, clinical studies have not demonstrated this
consistently.
One study published in 2011, found that people with birch pollen allergy, who took birch pollen honey, experienced:
• a 60 percent reduction in symptoms
• 70 percent fewer days with severe symptoms
• twice as many days without symptoms
They
were also able to reduce their antihistamine intake by 50 percent
compared to the control group. These benefits may have been compounded
by honey's antioxidant and anti-inflammatory benefits.
Also,
one treatment for allergies is to desensitize the body to reactions by
repeatedly introducing small amounts of allergens. In line with this,
local honey may contain traces of the pollens that cause seasonal
allergies.
Topical use
Honey has shown benefits when applied topically, as it has antimicrobial properties:
•
Wound healing: Research suggests that honey offers considerable
benefits in the natural and safe treatment of chronic wounds, ulcers,
and burns.
• Seborrheic dermatitis: Raw honey was found to
markedly improve seborrheic dermatitis, which is an itchy and flaky
scalp condition. Weekly application of honey also reduced hair loss
associated with the condition and prevented relapses among study
participants.
Easier to digest
Honey may be easier than sugar on the digestive system.
Due
to its composition, regular sugar has to be ingested before being
broken down. As bees add enzymes to honey, the sugars are already
partially broken down, making it easier to digest.
A variety of honey products are available for purchase online.
Disadvantages and risks of honey
Some of the most common disadvantages and risks associated with honey include:
High calorie count
One tablespoon of honey contains 64 calories, which is higher than that of sugar at 49 calories per tablespoon.
Risk of infant botulism
It
is not safe to give honey to infants younger than 12 months. Honey's
bacterial spores can cause infant botulism, a rare but potentially
life-threatening disease.
The spores that cause botulism in infants are harmless in older children and adults. Symptoms of infant botulism include:
• constipation
• generalized weakness
• a weak cry
Impact on blood sugar and risk of illness
Honey
has similar effects as sugar on blood glucose levels. This is
especially problematic for people with diabetes and insulin resistance.
Too much honey can lead to blood sugar issues in healthy people too, increasing the risk of:
• weight gain
• type 2 diabetes
• heart disease
Benefits of sugar
Sugar
comes from sugarcane or sugar beet. Although it is derived from natural
substances, sugar needs a lot of processing before it becomes the
finalized product.
There are several different types of sugar including:
• brown
• muscovado
• powdered
• raw
• turbinado
• white
All
these forms of sugar comprise glucose and fructose, which bond to form
the sugar known as sucrose. Sugar has no added nutrients. However, brown
sugar, which is a blend of white sugar and the byproduct of sugar
manufacturing known as molasses, may have some trace minerals.
The main benefits associated with sugar use include:
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.
Disadvantages and risks of sugar
There are some disadvantages and risks associated with sugar consumption.
Higher on the glycemic index than honey
Sugar
can spike blood glucose levels faster than honey. This leads to a quick
spurt of energy, followed by a sharp decline characterized by
tiredness, headaches, and difficulty concentrating.
Increased risk of heart disease and type 2 diabetes
Weight gain and obesity are associated with high sugar consumption, increasing the risk of illness.
More problems for the liver
Since
the liver must metabolize refined fructose, issues relating to liver
function may occur with high sugar intake. These include:
• nonalcoholic fatty liver disease (NAFLD)
• cholesterol management
• obesity
Cavities
Dental
caries or cavities develop faster and in more teeth with a high sugar
diet. This is true for everyone. Sugar should be avoided to reduce the
risk of cavities.
Changes in gut bacteria
A high sugar diet is associated with less healthy and gut bacteria diversity. It may also increase the risk of chronic diseases.
More difficult to digest than honey
As previously said, sugar does not contain the enzymes that honey does, so is more difficult to digest.
Which is best?
It
is possible to consume too much of both honey and sugar. The risks of
overconsumption are the same for both, as well. The main concerns are:
• weight gain
• increased risk of illness
• blood sugar peaks and crashes
• increased risk of tooth decay
Therefore,
both products should be used in moderation or not at all. While honey
does have some health benefits, they are mostly observed when used in
response to specific issues, such as a cough or allergies, or when used
topically, which does not affect blood sugar levels.
If opting for honey over sugar, choose dark, raw varieties, which contain more nutrients, enzymes, and antioxidants.
Cutting down
The
American Heart Association (AHA) suggest that women consume no more
than 100 calories a day from sugar (approximately 6 teaspoons) and men
have no more than 150 calories per day (9 teaspoons).
It is
important to note these amounts take into account sugars already added
to processed and pre-packaged foods, as well as all types of sugars,
including honey and syrups.
Tips for cutting down on sugar and honey intake include:
• Cut portions in half: Use a half spoon of honey or sugar in drinks and on cereals instead of a full spoon.
• Reduce sugar in baking by one-third: This reduces intake without having a big impact on flavor or texture.
• Use extracts or sweet spices: Extracts
such as almond or vanilla can provide a sweet flavor to smoothies or
baked goods without increasing sugar intake. Ginger, cinnamon, and
nutmeg are examples of sweet spices that can add sweetness without
calories.
• Substitute unsweetened applesauce or mashed banana: These natural fruit purees can be substituted for sugar in equal amounts in baking and other recipes.
• Satisfy sweet cravings with fruit:
Fresh berries, bananas, mango, and other fruits can satisfy a sweet
tooth without the need to turn to sugar. Fruit canned in water is also a
good choice. Avoid fruit canned in syrup.
Alternative
sweeteners are not recommended to reduce sugar intake. These are known
as non-nutritive sweeteners. Examples include aspartame, saccharin, and
sucralose. Though the FDA reports these sweeteners are safe to use,
recent research reveals they can:
• increase sugar cravings
• cause disruption to gut bacteria
• indirectly affect insulin sensitivity
