All of us use honey and sugar as sweeteners in a variety of food items that we eat. Both of them add pleasantness to snacks & meals. Nonetheless, they have various preferences, tastes, and nutritional profiles. Honey & sugar are carbohydrates made up of glucose and fructose; however, the proportions of glucose and fructose in honey and sugar are different.
Raw Honey is mainly made up of 40% fructose, and 30% glucose & the remainder consists of water, pollen, and minerals such as magnesium & potassium. On the other hand, sugar is 50% fructose and 50% glucose. Both fructose and glucose are separated or broken down rapidly by the body and can cause spikes in glucose levels.
Refined fructose, which is tracked down in sugars, is processed by the liver and has been related to weight, fatty liver disease, and diabetes. However, as people are now switching towards healthy living, they are opting for natural sweeteners that are not associated with any ill effects on the body. Honey is one such ingredient that people are now opting for.
Sugar is higher on the glycemic index(GI) than honey, which raises glucose levels quickly. This is because of its higher fructose content and the shortfall of trace minerals. While on the other side, honey has a more significant number of calories than sugar, even though it is better, so less might be required. The two sugars can prompt weight gain when overused.
Risks of Consuming Sugar –
- Higher Glycemic Index –
Sugar can spike blood glucose levels quicker than honey. This prompts a fast spray of energy, followed by a sharp decline leading to tiredness, concentration problems, and headaches.
- High Risk of Coronary Illness and Type 2 Diabetes –
Obesity & weight gain are related to high sugar utilization, expanding the risk of heart problems and diabetes.
- Liver Issues –
Since the liver should use refined fructose, issues connecting with liver capability might happen with high sugar intake, including nonalcoholic fatty liver disease (NAFLD), high cholesterol levels, and obesity.
- Dental Cavities –
Dental problems or cavities foster quicker with a high-sugar diet. Thus, it is suggested to avoid sugar to lessen the risk of cavities.
- Gut Bacteria Changes –
A high-sugar diet is related to less healthy gut bacteria diversity. It may also lead to an increased risk of chronic diseases.
- Difficult to Process than Honey –
As sugar does not contain the beneficial enzymes that honey does, it is more difficult for the body to digest it.
Benefits of Raw Honey Over Sugar
Honey has a lower GI value than sugar, implying that it doesn’t raise glucose levels as fast. It’s also better than sugar so you might require less quantity. But it has a higher calorie count per spoon; thus, keeping a close eye on the portion consumed is essential.
Honey also contains rich amounts of fundamental nutrients and minerals, namely calcium, zinc, potassium, and vitamins such as B1, B2, B3, B5, B6 and C.
A study published in the National Library of Medicine proved that when honey is used for upper respiratory infections, including cough recurrence and severity, it improves well compared to usual care. Using honey can also assist with healing wounds, burns, cuts, and topical conditions.
In addition, raw honey markedly improves seborrheic dermatitis. This is a flaky and itchy scalp condition. Topical application of honey once in a week works greatly in reducing hair loss.
Creative Ways to Incorporate Pure Honey into Daily Diet –
- Swap sugar for honey in recipes –
Honey is 25% better than regular table sugar, meaning one can use it in recipes. For example, in recipes where you need about 1 cup of sugar, it is good to use half a cup of honey. This will not only enhance the taste profile but will make the dish healthy too.
- Pair it with your #1 beverage –
Honey is the ideal ally for numerous refreshments. A drizzle of honey in tea, coffee, smoothies, or mixed drinks is a primary method for improving your beverage’s taste without using table sugar.
- Make cough syrup –
This is a simple recipe to make. You need a few drops of ginger and lemon to mix with honey. This can be used anytime as a delicious homemade cough syrup to cure all throat-related issues.
- Make hot honey –
Warm up some honey on the burner over the low-medium flame for a few seconds and add your choice of zest, for example, red pepper flakes or chili powder. Let the flavors combine for a minute or so, then remove from the heat and stir. Once cooled, place it in a container and use it as you wish. This hot honey is best to use on top of pizza for a sweet and zesty kick. It also works out positively on charcuterie sheets, as an alternative to sugary jellies or jams.
Though honey is very beneficial for the body compared to sugar, some risks are associated with it. Infant botulism is one such condition that occurs when infants under a year of age are given honey. Honey’s bacterial spores can lead to infant botulism, a potentially life-threatening disease that rarely occurs. Symptoms of it mainly include – weak crying & generalized weakness. Apart from this, excessive use of honey by adults can also lead them to a higher risk of illnesses like heart problems and for people with insulin resistance & diabetes.
These two broadly used sweeteners have different preferences and textures. For example, you might find that you partake in the molasses taste and moisture of brown-colored sugar for baking yet love the delicacy of honey on your morning toast.
Exploring different sweeteners regarding each while watching out for the amount you use can assist you with concluding which is best for you.
Honey might have a superior standing, yet honey and sugar can adversely affect wellbeing when used in overabundance. Therefore, all additional sugars should be best used with some restraint.
