Is Honey a Better Alternative to Sugar?

A recent Nutrition Reviews study uncovered that consuming unprocessed honey sourced from one single flower may help with managing blood sugar and lowering cholesterol levels when taken as part of a balanced diet. “We were surprised to find these results,” commented Tauseef Khan, the main researcher on this project and Research Associate in Nutritional Sciences at the University of Toronto's Temerty Faculty of Medicine, "since honey is made up mostly of sugar." This research offers exciting possibilities for those seeking more natural health solutions!

According to Khan, there's no need for you to start using honey if it is something that you currently don't include in your diet. Rather, the takeaway message here should be about substituting what we use now with honey in order to reduce cardio-metabolic risks. So if sweets and syrups are part of your normal routine, then replacing them with honey could potentially bring some health benefits.

Exactly what is honey?

According to the authors of a recent study, honey is an intricate combination of ordinary and uncommon sugars, proteins, organic acids, vitamins and bioactive substances that are created by bees from flower nectar.

According to Emma Laing, PhD, RDN - the director of dietetics at the University of Georgia and a national spokesperson for the Academy of Nutrition and Dietetics - honey and sugar share their core ingredients: glucose and fructose; however they possess various textures, flavors, as well as nutritional values.

“While some may consider honey to be the healthier choice nutritionally speaking, taste and affordability might make sugar more preferable," she noted.

Although many individuals consider sugar substitutes to be unhealthy, there are no negative consequences of consuming small amounts. However, consuming too much can lead to changes in blood sugar levels, gastrointestinal distress and an increased chance of tooth decay. Additionally, some people may have allergic reactions to certain elements found in honey; as a result, infants under 12 months should avoid eating it altogether. Hopefully, Laing's words dispel any fear surrounding sweeteners so that consumers feel more confident when making decisions about what they put into their bodies!

Previous studies have uncovered a correlation between the high consumption of free sugars and an increase in obesity, Type 2 diabetes, and heart disease. “It is advised by U.S dietary guidelines that no more than 10% of total daily calories should be derived from sugar – this also includes honey” Laing expressed to Fox News Digital.

There is evidence that honey lowers cholesterol and blood sugar

After conducting an extensive review and meta-analysis of eighteen clinical studies involving over one thousand participants, researchers from Toronto have concluded that honey can be beneficial for heart and metabolic risk factors. This finding was highlighted in the study's press release.

In a groundbreaking study, Khan revealed to Fox News Digital that combining results from all human trials conducted on honey yielded remarkable insights about metabolic diseases. Their research analyzed clover, Robinia floral honey and types of processing which provided great benefits for several metabolic outcomes by using either raw or processed honey.

Studies have linked regular honey consumption to reduced levels of fasting blood glucose, total cholesterol, and triglycerides.

Khan informed Fox News Digital that the decrease in glucose and cholesterol was "clinically quite minor." He went on to express, "The drop of glucose was 0.2 mmol/L which is fairly insignificant - though not entirely unimportant," he continued. “Similar with cholesterol, which contracted by 0.18 mmol/L." Khan noted that this reduction is "trivial compared to medications".

Despite the lack of concrete evidence, no damage is done in taking honey and it can even be advantageous over a long period.

Processed honey vs. raw honey

Khan highlighted the disparities between processed and raw honey in terms of health benefits. According to Khan, conventional processing involves straining, filtering, and then heating for a temporary period of time to reduce moisture and yeast. This procedure is favourable when it comes to manipulating honey; however, this method diminishes many bioactive compounds found within the substance that can be beneficial for one's health. On the other hand, raw honey is strained with no heater utilized which preserves its contents more efficiently than heated versions would.

There are some limitations to this study

Khan noted one primary limitation of the study was that due to a lack of data, the results were limited. “There are plenty of honey varieties for which no human studies have been conducted, so we could not assess them” he added. Furthermore, Khan pointed out that “many studies used polyfloral honey; a combination of different types and it is impossible to determine its flower source." Consequently, more studies from various single-flower sources should be carried out in order to further expand our understanding on this matter.

An overall healthy eating pattern

If you fancy the taste of honey and strive to diversify your nutritious diet, Laing recommends incorporating it into your meals. However, remember that raw honey is much sweeter than sugar sweeteners so use less when substituting them. Khan suggests buying local beekeepers or bee farms' raw honey as well as Robinia (aka Acacia) honey for a delectable floral flavour.

Implications of the study

Laing highlighted that the data collected from this study is not sufficient to alter current recommendations regarding honey consumption.

After an extensive study, it was concluded that further investigation is necessary to fully understand the impact of honey consumption on glycemic control and lipid levels. It's important to note that health benefits are not isolated from a single food item like honey; rather, they result from dietary patterns including vegetables, fruits, legumes, whole grains and other items. Therefore, consulting with medical professionals prior to making any diet changes is key for optimal results.