Is Honey Healthier Than Sugar? What Dietitians Say
A drizzle of honey in your tea can feel like a healthier choice than a spoonful of sugar. Dietitians say the answer isn’t that simple. Here's what you may want to know.
It’s easy to believe that honey is a healthier alternative to sugar. Honey feels more natural as it comes from flowers and bees while sugar is refined. But dietitians say swapping one for the other may not do much for your health.
"Natural doesn't mean blood sugar neutral," says registered dietitian Erin Palinski-Wade. Both honey and sugar are concentrated sweeteners that count as added sugars and can raise glucose.
A wooden dripper and a jar of honey | Source: Pexels
While honey contains traces of niacin, potassium, vitamin C and some antioxidants, the amounts are not enough to make an impact nutritionally. Palinski-Wade says, honey is "not a multivitamin."
Moreover, registered dietitian Yasi Ansari says lab findings don't show these antioxidants produce real health benefits in a typical serving.
As far as their differences go, some honeys have a lower glycemic index, though this also depends on the type of honey, the amount consumed and the person consuming it. Honey also has more calories, about 64 per tablespoon compared with sugar's 49. Sugar is cheaper and helps baked goods keep their shape and brown.
A spoon scooping sugar out of a jar | Source: Pexels
On important thing to note: honey is not advisable for babies under one year old, including pasteurized honey. It can carry bacterial spores that cause a dangerous toxin.
More than the choice of sweetener, it’s the portion size that ultimately matters. The American Heart Association recommends limiting added sugars to about 25 grams a day for most women and 36 grams for most men.
When it comes to the choice between honey and sugar, Ansari says it’s a matter of "personal preference.”