Honey or Sugar – Which is Better for Your Health?

Honey is often considered a healthier alternative to sugar, but nutrition experts emphasize that their effects on the body are similar, and moderation is key. Here are the main differences between them in terms of calories and the health risks associated with excessive sweetening.

Many people wonder which is the better choice for sweetening drinks and foods: honey or sugar? Although honey is considered natural and contains slightly less sugar, nutrition experts point out that their effects on the body are comparable, and the key is moderation in consumption.

According to experts Marcella Arena and Marina Yazici, an endocrinologist, "Honey may produce a less pronounced glycemic response, but it is not metabolically safer." Honey appears healthy because it is a natural product containing glucose, fructose, and active compounds such as vitamins and polyphenols, while sugar extracted from sugarcane does not contain these components. However, Yazici notes that the amount of vitamins and minerals in honey is small and does not offer significant nutritional benefits, as reported by the American website Healthline.

Sugar Substitutes and Sweeteners

In terms of calories, honey contains about 162 calories per 50 grams, while the same amount of sugar provides about 197 calories. Although honey seems lower in energy, a tablespoon of honey is heavier than a tablespoon of sugar, meaning that those who use honey often consume more calories without realizing it. As for the glycemic index, honey is slightly lower than sugar, causing a gradual rise in blood glucose levels. However, the difference is not significant and depends on the type of honey and individual sensitivity.

Both carry risks associated with excessive consumption: increased triglycerides, weight gain, and an increased risk of heart disease. Furthermore, the World Health Organization recommends that free sugars should not exceed 10 percent of daily calories and should ideally be less than 5 percent. Honey should also be avoided for infants under one year old and for people with uncontrolled diabetes.

According to the American website Medical News Today, research indicates that honey and sugar are sources of quick energy. It is best to reduce consumption and use small amounts with natural foods such as fruits and grains.