People often consider honey to be healthier than sugar, but it depends on the use. Like sugar, honey is high in carbs, can raise blood sugar levels, and is high in calories.
Both honey and sugar add sweetness to meals and snacks. However, they have different tastes, textures, and nutritional profiles. The antioxidants in honey may help with healing and allergy relief, among other uses.
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.
1. Cough suppressant
Some research suggests that honey is a natural way to ease a cough in children.
A 2007 study Trusted Source 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 Trusted Source suggests that honey is better than no treatment at all for a cough, although some medications provide greater symptom relief.
2. 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.
3. Topical use
Honey has shown benefits when applied topically, as it has antimicrobial properties:
- Wound healing: Research Trusted Source suggests that honey offers considerable benefits in the natural and safe treatment of chronic wounds, ulcers, and burns.
- Seborrheic dermatitis: Raw honey was found Trusted Source 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.
4. 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
DISADVANTAGES OF HONEY.
1. High calorie count
One tablespoon of honey contains 64 calories, which is higher than that of sugar at 49 calories per tablespoon.
2. 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
3. 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