substitute sugar for honey

Substitute Sugar for Honey Is Honey Really the Healthier Option?


When it comes to sweeteners, honey and sugar are two popular choices. While honey is often touted as the healthier option with more nutritional value, is this claim really true? In this article, we will break down the differences between honey and sugar and provide an answer to whether honey is truly the healthier choice.

The Difference Between Honey and Sugar

Honey and sugar both provide sweetness and are sources of carbohydrates, specifically sugar from simple carbohydrates. However, they differ in their overall composition.

Sugar, derived from sugarcane or sugar beet, is made up of monosaccharides, specifically 50% fructose and 50% glucose, which combine to form the disaccharide sucrose, also known as white sugar.

On the other hand, honey is the sugar-rich nectar collected by bees. It consists of approximately 38% fructose, 31% glucose, 17% water, and 7% maltose, along with small amounts of other simple carbohydrates, pollen, amino acids, enzymes, and nutrients.

Both sugar and honey come in various forms. Sugar is available in white, light brown, dark brown, caster, confectioner, muscovado, and demerara sugar. Honey varies in color, texture, and plant source, including clover, wildflower, and buckwheat honey.

Nutrition Comparison: Honey vs. Sugar

Let’s compare the nutritional content of honey and sugar per 100 grams and per tablespoon:

Sugar Content

Gram per gram, table sugar contains slightly more calories than honey. Per 100 grams, white sugar provides 99.8 grams of sugar, while honey provides 82.1 grams of sugar. This difference is mainly due to the higher water content in honey.


Due to its higher sugar content per gram, white sugar also contains more calories per gram compared to honey. Per 100 grams, white sugar provides 387 calories, while honey provides 304 calories. However, when measured by volume, honey contains slightly more calories than sugar. One tablespoon of honey contains 64 calories, while one tablespoon of white sugar contains 48 calories.

Glycemic Index

The glycemic index (GI) indicates how quickly or slowly a food raises blood sugar levels when consumed. White sugar ranks higher on the GI scale than honey, meaning it raises blood sugar levels more quickly. Sugar ranks at 65 on the GI scale, while the average GI ranking of honey is 61. Although honey has a lower glycemic index, the difference is minimal.

Benefits of Honey

While not all honey is created equal, raw honey does offer several health benefits:

Source of Antioxidants

Raw honey contains antioxidants such as phytochemicals, flavonoids, and ascorbic acid. These compounds have anti-inflammatory properties and other health benefits.

Source of Vitamins and Minerals

Raw honey is a natural source of vitamins and minerals, although the exact content may vary. It contains small amounts of niacin (vitamin B3), riboflavin (vitamin B2), pantothenic acid (vitamin B5), calcium, magnesium, manganese, potassium, phosphorus, and zinc, as well as trace amounts of other nutrients.

Antibacterial, Antifungal, and Anti-Inflammatory Properties

Raw honey has been shown to kill harmful bacteria and fungi due to its natural antiseptic properties. It can support wound healing, minor burns, skin irritations, and the immune system.

Sweeter, So May Require Less

Due to its higher fructose content, honey tastes sweeter than sugar. This means you can use smaller amounts of honey to satisfy your sweet tooth.

Benefits of Sugar

Surprisingly, regular sugar also offers some benefits:

Natural Sweetener

Sugar is a naturally occurring substance, traditionally made from sugarcane. Although much of the processed sugar today comes from genetically modified sugar beets, it is still a fiber-rich plant.

Fewer Calories

Per volume serving, sugar contains slightly fewer calories compared to honey. This means that when measuring sweeteners for a recipe, 1 cup of sugar will provide fewer calories than 1 cup of honey.

Inexpensive and Versatile

Sugar, especially refined white sugar, is less expensive than honey and is commonly used in various recipes worldwide.

Concerns with Honey

The primary health concern with honey is its safety for infants younger than 12 months. Honey can contain the bacteria that causes infant botulism. Additionally, some individuals may have rare allergies to honey. However, the health risks associated with raw honey are generally minimal.

Concerns with Sugar

Compared to honey, sugar has been linked to more health concerns. Excessive sugar intake and high consumption of calories from refined, added sugar have been associated with weight gain, obesity, type 2 diabetes, heart disease, tooth decay, and an increased risk of illness. However, it’s important to note that this may be a correlation rather than a direct cause.


Does sugar cause weight gain?

Sugar consumption does not directly cause weight gain. However, excessive intake of sugar can contribute to excess calorie intake, leading to weight gain. Sugar is a form of carbohydrate that can be consumed in a healthy diet, but moderation is key.

Can I replace sugar with honey for weight loss?

While both sugar and honey can support weight loss when consumed in moderation, honey contains more calories per volume serving. Therefore, it may not be the optimal choice for weight loss. Creating a calorie deficit is crucial for weight loss, regardless of the sweetener used.

Is honey inflammatory like sugar?

Honey has anti-inflammatory properties, but the extent of its health benefits depends on the quality and amount consumed. When consumed in excess, both honey and sugar can contribute to chronic inflammation.

Does sugar or honey last longer?

Both sugar and honey have long shelf lives. When stored properly, honey can remain edible for years or even decades, while sugar can last indefinitely if kept away from moisture and heat.

Which is Healthier?

From a calorie and sugar content perspective, the differences between honey and sugar are minimal. Raw honey does provide slightly more health benefits due to its potential antioxidant, antibacterial, antifungal, and anti-inflammatory properties. It also contains trace amounts of vitamins and minerals. However, to obtain significant amounts of these nutrients, one would have to consume large volumes of honey, negating the additional health benefits.

Ultimately, both honey and sugar can be included in a healthy diet. If choosing honey, opt for raw locally produced honey to maximize its potential health benefits.


While honey does offer some nutritional advantages over sugar, both sweeteners can have negative effects on health when consumed in excess. It is important to use sweeteners in moderation and create a balanced diet that includes a variety of nutrient-rich foods. Whether you choose to substitute sugar for honey or vice versa, remember that the key to a healthy lifestyle lies in overall dietary balance and moderation.

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