Honey has a "health halo." But is it actually better for you than white sugar? The honest answer is nuanced. Both are sugars, but they're not identical. Here's a clear-eyed comparison.
What they're made of
- Table sugar (sucrose) is a single molecule made of glucose and fructose bonded together. Your body breaks it apart during digestion.
- Honey contains glucose and fructose that are mostly already separated (thanks to bee enzymes), plus water and small amounts of other sugars. It also contains trace amounts of enzymes, amino acids, minerals, and antioxidant compounds like polyphenols, especially in darker honeys.
Glycemic index
The glycemic index (GI) measures how quickly a food raises blood sugar compared with pure glucose.
- Table sugar has a GI of around 65.
- Honey's GI varies widely, roughly 35 to 75 or more depending on the floral source. Many honeys average in the high 50s. Honeys higher in fructose, like acacia, tend to have a lower GI.
So honey can have a somewhat lower glycemic impact than sugar, but it depends on the honey. It still raises blood sugar.
Calories
- 1 teaspoon of sugar: about 16 calories
- 1 teaspoon of honey: about 21 calories
Honey has more calories per spoonful because it's denser. But honey also tastes sweeter than sugar, so many people find they can use a bit less to get the same sweetness.
Nutrients
Honey does contain small amounts of antioxidants, minerals, and enzymes that table sugar lacks. However, the amounts in a typical serving are small. Honey shouldn't be thought of as a significant source of vitamins or minerals.
Smart ways to swap sugar for honey
- Use a little less. Because honey is sweeter, start with about three-quarters as much honey as the sugar a recipe calls for.
- Reduce other liquids in baking. Honey is about 17% water, so cut other liquids slightly (a common rule of thumb is about 1/4 cup less per cup of honey).
- Lower the oven temperature. Honey browns faster than sugar, so many bakers reduce the temperature by about 25°F.
- Stir it in warm. Honey dissolves easily in warm coffee, tea, and oatmeal.
The bottom line
Honey is a less processed, more flavorful sweetener with some extra natural compounds. Swapping refined sugar for raw honey can be a reasonable choice. But added sugars of any kind should be enjoyed in moderation. The American Heart Association recommends limiting added sugars to about 6 teaspoons (25g) per day for most women and 9 teaspoons (36g) for most men.
People with diabetes should talk with their healthcare provider about how honey fits into their diet. And remember: no honey for infants under one year old.
Does raw vs. processed matter here?
Raw honey keeps more of honey's natural enzymes, pollen, and aromatic compounds than heavily heated and filtered honey. It's still a sugar, and the calorie difference is negligible, but if you're choosing honey partly for those extra natural compounds, raw and minimally processed is the way to go.
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
