Honey or sugar? That is the question!

When you make a cup of hot tea, do you add honey or sugar? While both can add a sweet taste to your drink, their nutritional benefits vary.

Honey and sugar are both carbohydrates made up primarily of glucose and fructose. They are used as ingredients in many pre-packaged foods and recipes. Both can lead to weight gain if overused.

Honey's reputation for being healthier may have some basis, but honey is not considered a healthy food. So, which one is healthier?

The basics of honey

To create honey, Bees use the nectar they collect from flowers. This thick substance is generally consumed in liquid form and its color can vary from pale yellow to dark brown. 

Honey is mainly composed of water and two sugars: fructose and glucose. It also contains traces of:

• enzymes
• amino acids
• B vitamins
• vitamin C
• minerals
• antioxidants

Many antioxidants found in honey are classified as flavonoids. Flavonoids have anti-inflammatory properties, which can have beneficial health effects. 

The exact nutritional composition of honey varies depending on its origin. There are around 300 varieties of honey, including: 

• alfalfa
• wild flower
• tupelo
• golden flower
• eucalyptus

Each variety of honey has a different color and flavor. For example, buckwheat honey is a one of the popular dark honey known for its malty taste. Narrow leaf willow honey is a light variety that is almost translucent and tastes like tea. 

Whichever type of honey you prefer, it can raise blood sugar levels.

What are the benefits of honey?

• You can use a less amount of honey without sacrificing sweetness.
• It contains traces of vitamins and minerals.
• Raw honey can help relieve your allergies.

Honey has a higher fructose content than glucose. Fructose is sweeter than glucose. So, you can use a smaller amount of honey in your food / drink without sacrificing the sweetness. Traces of vitamins and minerals found in honey can also have health benefits. 

Raw, unpasteurized honey contains traces of local pollen, which can help desensitize allergic reactions. 

Honey also brings additional health benefits: 

It can help kill germs because it has antimicrobial properties.

Used as an ointment in the form of gel, it can promote the healing of wounds and minor burns.

It can also help relieve coughs and sore throats.

On the whole, honey undergoes fewer transformations than sugar. It only requires pasteurization to be ready for consumption. Honey can also be eaten raw. 

Does honey have any disadvantages?

• Rich in calories.
• Mainly composed of sugar.
• May not be safe for infants under one year of age.

With around 22 calories per teaspoon, honey is high in calories. It is mainly made up of sugar and should be used sparingly. This is especially true if you have health problems like diabetes, heart disease or obesity. 

Honey can be dangerous for infants under the age of one. Indeed, it contains bacterial spores which can cause botulism in infants.

The basics of sugar

Sugar is made up of a combination of glucose and fructose, which bind together to form sucrose. It does not contain added vitamins or nutrients. 

Carbohydrate with high caloric density, sugar is derived from beet and sugar cane. It requires multi-step processing before it becomes the refined, granulated table sugar we use most often. 

Among the many types of sugar, white sugar, brown sugar and raw sugar are the most used. 

Brown sugar is a combination of white sugar and molasses, and may contain some trace elements. It is mainly used in baking. 

Raw sugar is a refined version of white sugar. It is light brown in color and contains larger crystals. Nutritionally, raw sugar is no different from white sugar. 

The other types of sugar are powdered sugar, turbinado sugar and muscovado sugar.

What are the benefits of sugar?

• Sugar is a natural substance.
• It is low in calories.
• It has a long shelf life.

As a carbohydrate, sugar is a potential source of fast fuel . Your brain needs 130 grams of carbohydrates per day to function. This natural substance is also low in calories, a teaspoon containing about 16 calories. 

White sugar has a long shelf life and is easy to use in baking and cooking. It is generally inexpensive and easily accessible. 

Does sugar have any drawbacks?

• It can increase the risk of certain diseases.
• It can lead to weight gain.
• It can be more difficult to digest than honey.

Eating too much sugar can increase your risk of heart disease and type 2 diabetes. Sugar is a common ingredient in many processed foods, so you can eat more than you think. This can lead to weight gain and obesity. 

People with diabetes should watch their sugar intake, as it can lead to increased blood sugar levels. 

If consumed in quantities greater than the body needs, sugar can provide a rapid boost of fuel followed by a sharp drop in energy. Your body may find sugar more difficult to digest than honey because it does not contain enzymes.

Tips to reduce the intake of sweeteners

Many people turn to sugar out of habit. We get used to the taste of our drinks and our food, and we regret the shock of sugar when we give it up. Rather than completely eliminating one or the other, it may be useful to reduce consumption in general. 

Try using half a teaspoon of honey in tea or half a piece of sugar in coffee, instead of a full serving. You can try the same trick with breakfast cereals and yogurt. If you use sugar when cooking, reducing the amount by a third may have less impact on taste than you think. 

The result

These two widely used sweeteners have very different tastes and textures. You may find that you enjoy the taste of molasses and the humidity of brown sugar for cooking, but prefer the sweetness of honey over your morning toast. Experimenting with each one while keeping an eye on the amount used can help you decide which one is right for you. 

Honey may have a better reputation, but it can (like sugar) have negative health effects when used. If you have diabetes or heart disease, or are concerned about managing your weight, talk to your doctor and dietitian about your dietary needs.

    So, what about you, share your comments in the comment section below!

Stay Healthy, Stay Fit.