Eatsajoy Editorial Team
- May 2, 2023
- 4 min read

Fit As You Eat: Is Honey a Healthier Sweetener?

Updated: Jul 6, 2023

We have always heard about the health benefits of honey as a better alternative food sweetener. But is it really as good as we think it is?

It's a fact: excessive sugar intake is the bane of good health and the world has declared war against sugar for the fear of many serious diseases that are associated with it. These include obesity, Type 2 diabetes, cancer, high blood pressure, stroke, heart attack, fatty liver, poor mental health — and the list goes on.

And we're not just talking about added sugars (a.k.a. free sugars) like sucrose and high-fructose corn syrup commonly added to foods and beverages, which add "empty calories" and zero nutrients to your diet, but also sugars found in some foods that many of us thought were more natural and healthier for the body, such as honey, maple syrup, molasses, and fruit juice concentrate, among others.

The truth is, all these sugars contain simple carbohydrates that are high in calories and could lead to weight gain and other health issues, if consumed excessively without a balanced diet and regular exercise.

So, there can be "too much of a good thing" even if you believe that you may be consuming a more natural and healthful sweetener as part of your diet.

Honey is higher in calories than sugar

Many health enthusiasts swear by honey as a healthier alternative to refined sugar when it comes to sweetening their foods. Some even believe that honey is lower in calories than refined sugar and more of it can be consumed without any health issues.

But here's the hard truth: honey actually contains more calories than refined sugar.

To be specific, one tablespoon of honey contains 64 calories, whereas the same amount of refined sugar contains 49 calories. While refined sugar comprises 100% sucrose that's made up of 50% fructose and 50% glucose, honey is also very high in sucrose, which could range between 70% and 85%.

So, now we know why Winnie-the-Pooh has a cute honey paunch down there.

But that's not saying that you should consume more refined sugar with less guilt.

Less honey for the same sweetness

Honey tastes sweeter than refined sugar, due to the higher levels of fructose compared to the glucose found in it. As a result, you'll probably only need a smaller amount of it, compared to a higher amount of refined sugar, to attain the same degree of sweetness for your food.

By virtue of this, you may not actually end up consuming more calories with honey as a sweetener than if you were to use refined sugar.

Honey has a lower Glycemic Index

Although honey is high in sucrose and tastes sweeter than refined sugar, it actually has a lower Glycemic Index (GI) compared to refined sugar. That implies that it will not cause as much of a spike in blood sugar levels as refined sugar does.

This may be due to its lower fructose levels compared to refined sugar as well as the presence of trace minerals, such as magnesium and potassium.

To put things into perspective, the GI of regular honeys would typically range from 35 to 48, and pure honey could hit 58, while that of refined sugar could range between 58 and 65.

Packed with nutrients and antioxidants

While refined sugar adds only "empty calories" to your diet, honey actually comes with a cornucopia of health benefits, antioxidants, and other nutrients. It is also easier to digest than refined sugar, thanks to the enzymes that it contains.

Besides possessing anti-bacterial and anti-microbial properties, honey also contains antioxidants like phenolic acids and flavonoids as well as vitamins and minerals, such as riboflavin (Vitamin B2), niacin (Vitamin B3), pantothenic acid (Vitamin B5), ascorbic acid (Vitamin C), calcium, magnesium, manganese, potassium, phosphorus, iron, and zinc. It also contains a number of enzymes and amino acids.

In many countries, honey is also commonly used as a quick and natural remedy for coughs, colds, heartburns, and even diarrhoea.

So, honey really isn't just a natural sweetener, but one that is also very healthful.

How best to consume honey

There probably isn't a best way to consume honey, and you may choose to eat it on its own, sweeten your salad dressing with it, drizzle it over your toast or pancakes, sweeten your beverages, or add flavour to your oatmeal, cereal or yoghurt. The possibilities are endless.

However, it is best to not subject honey to high heat of above 45°C or stir it into a hot beverage, as these would potentially destroy some of its nutrients, including enzymes, antioxidants, and prebiotics.

But don't worry, scooping your honey with a metal spoon won't destroy the nutrients in it, contrary to what many people believe in.

Natural low-calorie sweeteners are available

The good news is, there are truly low-calorie sweeteners that taste very sweet and are naturally derived from plants. And some of these can be readily found in the supermarkets.

These sweeteners include stevia, erythritol, xylitol, yacon syrup, and monk fruit sweetener.

Some of these sweeteners don't just help uplift the taste of your foods, but can also provide health benefits, such as lowering blood pressure, relieving constipation, and even reducing the risk of cavities and dental decay.

Honey is still a healthful sweetener if consumed in moderation

Still, honey is a health-giving sweetener that's full of nutrients and can be beneficial for your health, if it's not consumed excessively.

As with any other healthful food, too much of a good thing can be a bad thing. So, go for it. But just remember to also count your calories as you do so.

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