Is Honey Healthier Than Sugar?

Is Honey Healthier Than Sugar? 

I must share this. When I was under contract to write my cookbook, one of the things they asked was that the recipes limit added sugar. So, I cheated. Instead of white sugar, in some of the recipes, I used honey or maple syrup.

Doing this was balancing the perception of “no added sugar” and what the publisher wanted with my conscience. I knew full well that using honey or maple syrup in the recipes was still using added sugars and it was not healthier than using “regular sugar.”

Honey or maple syrup added unique flavors that white sugar or brown sugar would not have. But let’s face it, I took advantage of the perception most people have about honey and maple syrup.

Now that I have aired my dirty laundry, I KNOW people will say, “but honey is healthier than sugar.”

And I MUST respond: how is it healthier?

Because it is natural! Sugar is natural too. 

But it isn’t processed like sugar! And that is healthier how?

It has vitamins and minerals in it. Yes, it does. Unfortunately, to get a measurable amount of these vitamins and minerals, we would have to consume several tablespoons. Even then, the quantifiable amount doesn’t add up to a significant source of those nutrients.

But eating local honey helps with seasonal allergies. Does it? No, it does not. While this myth carries on, even my local honey producers know this isn’t true but won’t usually correct people in this fact. There is no evidence to back this up. However, if you find a benefit to doing this, great. I drink my locally made gin to help with my juniper allergies. I still have the allergies, but with enough gin, I don’t care

Well, I like honey. And so do I. It gives a different taste compared to other sweeteners. White sugar, brown sugar, maple syrup, and molasses have taste profiles that differs and has different uses. And adding sugar to my peanut butter sandwich does not have the same taste as adding honey and sounds gross.

Now, if you want to swap out sugar for honey in baked goods, be aware that the water content of honey can affect the texture of the baked good. Honey is about 25% water and has a much sweeter taste. In general, for every 1 cup of sugar called for in the recipe, use ½ to 2/3 cup honey. Baking is always a food science experiment, so beware that it may not be just right the first time.

The National Honey Board also recommends the following when substituting honey for sugar in baking:  

- Reducing the liquid by ¼ cup for each cup of honey used.

- Adding ½ teaspoon of baking soda for each cup of honey used.

- Reducing the oven temp by 25 degrees to prevent over-browning.

So, the benefits of honey? There are some.

It is a quick source of energy. If someone participates in endurance activities, a “shot of honey” can help send fast fuel to the muscles. Here is an instance where those straws of honey that you can pick up at the natural foods store or farmer’s market may come in handy. And it can also be messy. Have you ever cut one open?

The National Honey Board does say honey does help with a sore throat by helping alleviate the irritation.

And, if local honey did help with seasonal allergies, don’t you think they would include that as a benefit? The National Honey Board doesn’t even claim that.

PSA: DO NOT give honey to children under the age of 1 year due to the risk of infant botulism. After year one, they are good to go.

Final note:

There are 17 grams of carbohydrates (sugar) per tablespoon of honey which is about 68 calories.

There are 12.5 grams of carbohydrates (sugar) per tablespoon of sugar which is about 50 calories.

Honey is much more calorie-dense than sugar – meaning more calories.