Honey vs. Sugar: Which Is Better for Heart Health and Blood Sugar
Not all sugars are created equal. While honey and refined sugar may satisfy a sweet tooth, honey offers more nutrients and potential health benefits, despite being higher in calories per serving.
Comparing Honey and Sugar
Some important distinctions to keep in mind if you’re debating whether to add sugar or honey to your coffee or considering which one to use in your next recipe.
Honey vs. Sugar
Honey Refined Sugar
Source Made by honey bees from flower nectar1 Sugarcane or sugar beet
Components Sugars (fructose and glucose), water, protein, Sucrose
Appearance Sticky brown liquid White crystals
Glycemic Index Contains glucose (GI 100) and fructose (GI 50–60);3 has slightly lower GI than white sugar Higher GI; causes faster blood sugar spikes
Calorie Content 64 calories, 17 grams (g) of sugar per tablespoon 45 calories, 12 g of sugar per tablespoon
Health Benefits May protect the heart, regulate blood sugar, heal wounds, and improve respiratory tract infections in children
If you’re considering substituting honey for refined sugar, remember that its health benefits may vary by type.1 With over 300 varieties, honey differs based on the nectar source and region, and some may better align with your specific health goals than others.8
Which One Is Better for Heart Health?
There’s some evidence that honey may help lower total cholesterol, low-density lipoprotein cholesterol (LDL or “bad” cholesterol), and triglycerides.1 High cholesterol and triglycerides increase the risk of heart disease. Look for robinia or clover honey, as these have the most research to support them for heart health.9
Which One Is Better for Blood Sugar?
Because of its low to medium glycemic index (GI), honey doesn’t cause blood sugar levels to increase to quite the same extent that sugar does. However, the difference is likely minimal. Honey is still a carbohydrate and will impact blood sugar.13
Which Is More Nutritious?
Honey may be more nutritious than white sugar.
Nutritional edge: Honey also provides small amounts of protein, B vitamins, vitamin C, and minerals like magnesium, phosphorus, and zinc, nutrients not found in white sugar.3
Antioxidant boost: Honey offers antioxidants, especially darker varieties, which may support heart health and healthy aging.10
Raw honey: For optimal nutrition, opt for raw honey, which may have more vitamins and minerals than processed versions.
Other Benefits of Honey
Other proven benefits of honey include the following:
Weight loss: Some small clinical trials have shown that substituting honey for white sugar may help boost weight loss in people with and without diabetes.Raw (unprocessed) honey has the most evidence for this use.
Wound healing: Honey has antibacterial properties and a long history of use for wound care. It’s been studied for diabetic foot ulcers, surgical incisions to the perineum during childbirth (episiotomies), and abscesses.Manuka honey is your best bet for wound care. There’s evidence that this type of honey may block inflammation, promote healing, and sterilize wounds. It’s also effective against antibiotic-resistant bacteria (germs that aren’t killed by antibiotics).
Cancer complications: Honey may help minimize side effects of cancer treatments, such as mouth pain and weight loss. If you have mouth sores, opt for forest, thyme, clover, or tea tree honeys, but avoid Manuka honey, as it is unlikely to provide relief.1
Alcohol intoxication: A study of 45 healthy adults showed that Nigerian citrus honey may help the body metabolize (break down) alcohol more quickly and reduce the time a person is intoxicated.
Upper respiratory tract infections in children: Buckwheat honey, Iranian, eucalyptus, citrus, and Nairobi dark honey have all been shown to decrease nighttime coughing and help manage cold symptoms in children.
Should You Limit Honey or Sugar?
Both white sugar and honey should be consumed in moderation because they’re both calorie-dense and contain a lot of sugar.
Consuming too much sugar is linked to a host of chronic health conditions, including the following:
Diabetes
Obesity
High cholesterol
Heart disease
Pancreatic cancer
Dental cavities
Developmental disorders
Notably, honey should not be given to babies under 1 year old due to the risk of botulism (muscle weakness or paralysis).
Read also What Happens to Your Body When You Eat an Apple Before Bed
Daily Added Sugar Intake Recommendations
Public health guidelines recommend limiting your intake of added sugars (including refined sugar and honey) to between 5 and 10% of your daily calories.Aim to get less than 25 g of added sugars for women and 36 g for men in your foods and drinks per day.
