Is it healthy to replace sugar with honey? A question that is constantly repeated and that is often answered with half-truths or confusing information. That is why here we try to give an answer according to the available scientific evidence.
An important prior consideration:
Honey is an ancient food and we know that, for example, it was used in ancient Egypt not only as a sweetener, but as a natural remedy to heal wounds and burns.
However, many of the studies on its metabolic effects on our body are relatively recent, and therefore we should not rely completely on absolute answers.
It’s also important to note that the statements about honey are made in a generic way, but in reality there are different types and qualities, according to the flower from which it is produced, the species of producing bee, the climate and other environmental factors, the extraction method, etc.
Arguments against honey:
The WHO defines honey as a source of free sugars. There is a consensus that the habitual and high consumption of this type of food is one of the factors that trigger most of “modern” diseases: diabetes, metabolic syndrome, overweight, cardiovascular diseases, etc.
But is this enough to definitively eliminate honey from our diet?
Arguments in favor of honey:
To support these arguments, we must analyze the nutritional components of honey.
While regular sugar only provides free carbohydrates, and therefore, empty calories, honey is also composed of various enzymes, minerals, vitamins and amino acids. It’s true that the amounts contributed are low and, by themselves, would not be enough to tip the balance definitively.
However, honey is also composed of flavonoids and phenolic acids that give it interesting antibacterial, anti-inflammatory and antioxidant properties. This explains why grandmothers’ old recipe for tea with honey to combat a cold has substance and is not just an urban legend. In particular, it is estimated that honey could also protect our cardiovascular system, by preventing the oxidation of LDL lipids, which is the source of the feared arterial plaques.
Comparison of nutritional values of honey and sugar:
While common sugar is composed of 50% fructose and 50% sucrose, honey has a slightly more complex carbohydrate structure: approximately 38% fructose, 30% glucose, 7% maltose and 2% sucrose (in addition to the other components mentioned in the previous paragraph).
Thanks to this composition, honey has about 315 calories per 100 grams, while common sugar provides us with about 400. That is to say, with equal quantities, honey allows us to save more than 20% of the calories in our consumption.
On the other hand, the described structure of sugars explains why honey has a lower glycemic index: around 55 versus 65 for common sugar. This index is important, because it measures how quickly our body absorbs carbohydrates, and therefore, the insulin response in our body.
Remember that these values are always approximate, since they depend on the type and quality of the honey.
Conclusion: approved, but with certain precautions:
Honey has a richer composition and provides us with additional nutritional benefits, which contrasts with the empty calories of sugar.
Honey also improves sugar in the comparison of caloric intake and glycemic index. However, both values remain high in honey. The WHO recommends that our sugar intake does not exceed 10% of daily calories, and even invites us to reduce that value to 5%.
A glycemic index of 55 implies that honey must be considered free sugar, and the 315 calories per 100 grams can make honey a very caloric food if we do not pay attention.
Therefore, and by way of conclusion: honey is healthier than sugar and we can benefit from its properties, as long as we are moderate in its consumption.
The suggested consumption amount is one teaspoon daily. This amount can be very disappointing, but on the other hand, the good news is that we can enjoy that amount regularly and without waiting for the “allowed day.”