Sun. Nov 28th, 2021

This is a very popular topic and frequently asked question across the internet! Is honey really a better substitute for sugar? After some researches and reading several studies, I will try to answer this question for you.

Honey has been used as both sweeteners and medicine since ancient times. Nowadays, people also use them for beauty such as in face mask. Many people consider honey as a superfood. But, is honey really that healthy? Let’s find out!

First, Let’s compare the components of sugar and honey

Honey is produced by bees from the nectar of flowers. So, the texture, flavor and nutritional value of honey vary depending on which flowers the honeybees choose to collect from. Generally, honey is made up of fructose (40%), glucose (30%)  and a trace amount of enzymes, amino acids, B vitamins, vitamin C, minerals and antioxidants.

Although sugar is derived from natural substances, sugarcane or sugar beet, it needs a lot of processing before becomes the finalized product. Sugar is made up of 50% fructose and 50% glucose. It has no added vitamins or nutrients.


One tablespoon of honey contains more calories than one tablespoon of sugar. But, as honey is sweeter than sugar, you need to use less amount of honey than sugar.

Benefits of honey

The main health benefits of honey come from vitamins, minerals, and antioxidants they contain. Raw honey is also edible and contains more antioxidants and enzymes than pasteurized varieties. You can also use honey as a cough suppressant, tropical use for wound healing and dermatitis and as an ingredient in an anti-aging face mask. Honey has a lower glycemic index than sugar so it doesn’t spike your blood sugar as rapidly.

Disadvantages and risks of honey

Honey is higher in calories than sugar. It is not safe for babies under one year of age. Honey may contain bacteria that may cause infant botulism. You should also remember that honey is a source of concentrated sugar and should be consumed in moderation. Honey has similar effects as sugar on blood glucose levels. This is especially problematic for people with diabetes. Eating too much honey can lead to weight gain, type 2 diabetes, and heart disease.

So, it is important to have only in moderation whether your choice is sugar or honey. According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are 150 calories per day (37.5 grams or 9 teaspoons) for men and 100 calories per day (25 grams or 6 teaspoons) for women. Sugar ( Sugar in honey is counted too) is very addictive and dangerous for health so you should cut down sugar consumption.

Tips for cutting down


-Try using half a spoon of honey or sugar in drinks instead of having a full spoon.

-If you use sugar when baking, reduce the amount by one-third. This reduces your sugar intake without having a big impact on flavor or texture.

-Substitute unsweetened applesauce or mashed banana

-Use almond or vanilla extracts. They can provide a sweet flavor to smoothies or baked goods without increasing sugar intake.

-Satisfy sweet cravings with fruit. You can have berries, bananas, and apples to satisfy a sweet tooth without the need to turn to sugar.


Other sugar alternatives


There are also other alternatives such as birch sugar, stevia, agave nectar, coconut sugar, and maple syrup.

The bottom line

These are some comparisons between sugar and honey. From these facts, you can see substituting sugar with honey is not really beneficial for you. If you have diabetes or heart disease, or you want to lose weight, you should lower your intake of those sweeteners.

Sugar and honey have very different taste and texture. So, whichever is your choice, you should never overeat them. Which one is your choice? Sugar or honey? Comment down which one you prefer.

If you want me to cover any other health-related topics, feel free to ask me in the comments below.

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