While refined sugar and honey are both sources of sugar and provide sweetness, honey is often cited as a healthier, more nutritious choice, but is that true? Here is a complete review of honey versus sugar and an answer to whether honey is really a healthier option.
What is the difference between honey and sugar?
Honey and sugar are both sources of carbohydrates, especially sugar from simple carbohydrates. Although honey and sugar both contain sugar in the form of simple carbohydrates, they differ in their overall composition.
Sugar, from sugarcane or sugar beet, is made up of monosaccharides. 50% fructose and 50% glucose, which combine to form disaccharide sucrose, also called sugar.
Honey is a sugar-rich nectar collected by bees and consists of approximately 38% fructose, 31% glucose, 17% water and 7% maltose, in addition to small amounts of other simple carbohydrates, pollen and nutrients.
Sugar content in honey versus sugar
An equal amount of sugar has more calories than honey. There are 100 grams of sugar in every 100 grams of sugar; While honey has 82.4 grams of sugar. This difference is largely due to the fact that sugar has 100% sugar, while honey has other non-sugar nutrients and more water.
Calories in honey versus sugar
Due to the fact that sugar contains more sugar per serving, it also has more calories per serving compared to honey. Per 100 grams, sugar provides 387 calories and honey 304 calories. However, because honey is measured by volume, it has slightly more calories than sugar: one tablespoon of honey contains 63.8 calories, while one tablespoon of sugar contains 46.5 calories.
Honey vs. sugar index of blood sugar
The glycemic index or GI of a food indicates that it rapidly or slowly raises blood sugar levels after consumption. The higher the grade of food on the GI scale, the faster the blood sugar level rises. Sugar raises blood sugar levels faster than honey. This is due to the higher concentration of fructose in sugar. Sugar is at 65 degrees on the glycemic index scale, while the exact blood sugar rank of honey is different, because the composition of different honeys can be different. However, on average, honey is 61 degrees.
Benefits of honey
Although not all honeys are equal and of course prepared and Buy honey Actual work is challenging, but raw honey has several health benefits.
Source of antioxidants
Research has shown that some Properties of honey, Is due to its antioxidants. Natural raw honey contains a wide range of compounds that act as antioxidants including phytochemicals, flavonoids and ascorbic acid. These compounds, especially flavonoids, have anti-inflammatory properties and other health benefits.
Source of vitamins and minerals
In addition to its antioxidant properties, honey is a natural source of vitamins and minerals. Accurate analysis of the nutritional content varies from honey to honey, as bees pollinate different plants in different areas, but natural honey has been shown to contain small amounts of niacin (vitamin B3), riboflavin (vitamin B2), pantothenic acid. (Vitamin B5), calcium, magnesium, manganese, potassium, phosphorus and zinc as well as large amounts of other nutrients.
Antibacterial, antifungal and anti-inflammatory properties
Some of the most interesting health benefits of honey are: its antibacterial, antifungal and anti-inflammatory properties. Research has shown that raw and unpasteurized honey can kill unwanted bacteria and fungi; Because it contains hydrogen peroxide, it is a natural disinfectant, which can kill harmful bacteria and fungi. Some types of honey have been shown to be useful for healing wounds, minor burns and skin irritations such as psoriasis as well as coughs or common colds. In addition, raw, unpasteurized honey contains small amounts of pollen, which some experts claim may help desensitize seasonal allergic reactions, although definitive scientific results have not yet been obtained.
Because honey is sweeter than sugar, it may need less
Compared to sugar, honey has more fructose than glucose, and because fructose has a sweeter taste, you can use smaller amounts of honey for its sweet taste.
In general, dark honey has more nutritional value and for maximum health benefits, it is better to use raw and local honey.
The benefits of sugar
Surprisingly, sugar has benefits:
Technically, sugar is a natural substance. Although much of the sugar processed today is made from sugar beets, many of which are genetically modified, sugar is traditionally made from sugarcane, a natural plant rich in fiber.
In terms of volume, sugar has fewer calories. Therefore, when measuring sweeteners for a recipe, 1 cup of sugar has fewer calories than 1 cup of honey (because the space between the sugar grains is empty). 774 calories per cup of sugar vs. 1,031 calories per cup of honey.
Cheap and versatile
Compared to honey, sugar, especially refined white sugar, is much cheaper and is commonly used in many recipes around the world. It is important to note that there are different types of sugar, and although the nutritional differences are minimal, there are differences between white sugar, sugar cane sugar, brown sugar and other types of sugar.
Concerns about consuming honey and sugar
Concerns about honey consumption
Aside from rare allergies in some people, there are few health risks associated with honey. Although it contains a small amount of more calories per serving, the difference is minimal.
Concerns about sugar consumption
Compared to honey, sugar is associated with more concerns. High calorie intake of refined and added sugar is associated with weight gain, obesity and type 2 diabetes, heart disease and increased risk of disease.
Which is healthier?
In terms of calories and sugar content, the difference between sugar and honey is minimal, however, in general, honey has more antioxidant, antibacterial, antifungal and anti-inflammatory properties than sugar. Honey also contains small amounts of B vitamins riboflavin, niacin, folic acid, pantothenic acid and vitamin B6, vitamin C and the minerals calcium, iron, zinc, potassium, phosphorus, magnesium, selenium, chromium and manganese.
While honey has more nutritional value than sugar, if consumed in excess, it can have negative effects on metabolic health. If you are looking for honey, it is better to use local and raw honey to enjoy its antioxidant, antibacterial, antifungal and anti-inflammatory properties and health benefits.