Honey or Sugar? Discover the truths and myths about these two sweeteners and their real benefits

The first step in understanding whether honey is really better than sugar is to know their composition.

• Sugar (sucrose): is a disaccharide composed of glucose and fructose in almost equal proportions. It is refined and stripped of any additional nutrients.
• Honey: is a natural food produced by bees, composed mainly of free glucose and fructose, but also contains small amounts of vitamins, minerals, enzymes and antioxidants.

Thus, the main difference lies in the presence of micronutrients and bioactive substances in honey, which are absent in refined sugar. However, calorie-wise, both provide about 300-320 kcal per 100 grams.

Honey is often celebrated for its "natural" and therapeutic properties. Here are some truths based on scientific studies:

• Antioxidants and vitamins: honey contains flavonoids and B vitamins, but the amounts are rather small and not enough to replace a balanced diet (Journal of Apicultural Research, 2018).
• Antibacterial effect: honey, especially manuka honey, has recognized antimicrobial properties, especially useful for topical applications on wounds (National Center for Biotechnology Information, 2019).
• Cough relief: studies confirm that a teaspoon of honey can relieve coughs in children over one year old (American Academy of Pediatrics, 2018).

But beware: none of these benefits justify excessive or indiscriminate consumption of honey as a "miracle" substitute for sugar.

Although honey is often perceived as healthier, it is still a high-calorie, high-glycemic sugary food. Here are some aspects to consider:

• Calories and sugars: both honey and sugar provide high calories and can promote weight gain if consumed in excess.
• Impact on blood sugar: honey, while having a slightly lower GI, can still cause glycemic spikes.
• Risk to children under 1 year old: honey may contain spores of Clostridium botulinum, which is dangerous for infants (WHO, 2022).
• Cost and availability: honey is generally more expensive and less practical to dose in some preparations.

Here is a quick practical guide:

1. If you want a natural sweetener with a slight nutrient boost and richer flavor, choose honey, especially for herbal teas, homemade desserts or as a natural cough remedy.
2. If you have to cook or prepare recipes that call for neutral, crystalline, less aromatic sweeteners, white or refined cane sugar may be more suitable.
3. For those with diabetes or glucose intolerances, consult a doctor or nutritionist before using honey or sugar, as both can affect blood sugar levels.
4. For children under 1 year old, absolutely avoid honey.