I usually get this; I don’t take sugar,” I use 2-3 spoons honey in my tea and i have 2 cups of tea in a day”.
Honey and sugar are two of the most commonly used sweeteners. Honey is often regarded as the more healthful option, but is this really the case?
I most times laugh it out with my clients on how we seem to be so well taught to follow the common rule of “3 teaspoons of sugar in tea”
Both honey and sugar add sweetness to meals and snacks. However, they have different tastes, textures, and nutritional profiles.
Honey and sugar are both carbohydrates consisting of the two types of sugar: glucose and fructose.
Refined fructose, which is found in sweeteners, is metabolized by the liver and has been associated with: obesity, fatty liver disease, diabetes
The proportions of glucose and fructose in honey and sugar are different:
- sugar is 50 percent fructose and 50 percent glucose
- honey contains 40 percent fructose and 30 percent glucose
The remainder of honey consists of: water, pollen, minerals, including magnesium and potassium.
These additional components may be responsible for some of the health benefits of honey.
Sugar is higher on the glycemic index (GI) than honey, meaning it raises blood sugar levels more quickly. This is due to its higher fructose content, and the absence of trace minerals.
Similarities and differences
|Honey||It has more nutrients and less processed than sugar||Has high calorie count, one tablespoon of honey contains 64 calories, which is higher than that of sugar at 49 calories per tablespoon. When taken in excess, it can cause weight gain and heart diseases.|
|Cough suppressant – some research suggests that honey is a natural way to ease a cough in children.|
|Wound healing: Research suggests that honey offers considerable benefits in the natural and safe treatment of chronic wounds, ulcers, and burns.|
|Sugar||It is low in calorie count||High on Glycemic index. Sugar can spike blood glucose levels faster than honey. This leads to a quick spurt of energy, followed by tiredness, headaches, and difficulty concentrating.|
|Causes problems for the liver -Since the liver must metabolize refined fructose, issues relating to liver function may occur with high sugar intake. These include cholesterol management|
|Changes in gut bacteria – A high sugar diet is associated with less healthy and gut bacteria diversity. It may also increase the risk of chronic diseases.|
|Cavities -Dental caries or cavities develop faster and in more teeth with a high sugar diet.
This is true for everyone. Sugar should be avoided to reduce the risk of cavities.
|Increased risk of heart disease and type 2 diabetes|