Can Honey Benefit you than sugar READ AND MAKE YOUR CHOICE ?
Honey and sugar are two of the most commonly used sweeteners. Honey is often regarded as the more healthful option, but is this really the case?
Both honey and sugar add sweetness to meals and snacks. However, they have different tastes, textures, and nutritional profiles.
This article explores the benefits and disadvantages of both honey and sugar for health and diet.
Honey is a sweet, viscous food substance made by honey bees and some related insects. Bees produce honey from the sugary secretions of plants or from secretions of other insects, by regurgitation, enzymatic activity, and water evaporation. Bees store honey in wax structures called honeycombs. Wikipedia
Honey is a sweet, thick liquid made by honeybees.
The bees collect sugar — mainly the sugar-rich nectar of flowers — from their environment
Once inside the beehive, they repeatedly consume, digest and regurgitate the nectar.
The end product is honey, a liquid that serves as stored food for bees. The smell, color and taste depend on the types of flowers visited.
Nutritionally, 1 tablespoon of honey (21 grams) contains 64 calories and 17 grams of sugar, including fructose, glucose, maltose and sucrose.
It contains virtually no fiber, fat or protein
It also contains trace amounts — under 1% of the RDI — of several vitamins and minerals, but you would have to eat many pounds to fulfill your daily requirements.
Where honey shines is in its content of bioactive plant compounds and antioxidants. Darker types tend to be even higher in these compounds than lighter types
Sugar is the generic name for sweet-tasting, soluble carbohydrates, many of which are used in food. Table sugar, granulated sugar, or regular sugar, refers to sucrose, a disaccharide composed of glucose and fructose. Simple sugars, also called monosaccharides, include glucose, fructose, and galactose. Wikipedia
- Glucose is the sugar in blood, and dextrose is the name given to glucose produced from corn. ...
- Fructose is the principal sugar in fruit. ...
- Sucrose is table sugar. ...
- HFCS is made from corn starch.
Glucose is the sugar in blood, and dextrose is the name given to glucose produced from corn. Biochemically they are identical.
Fructose is the principal sugar in fruit. In fruit, it raises no issues because it is accompanied by nutrients and fiber.
Sucrose is table sugar. It is a double sugar, containing one part each of glucose (50%) and fructose (50%), chemically bound together. Enzymes in the intestine quickly and efficiently split sucrose into glucose and fructose, which are absorbed into the body as single sugars.
HFCS is made from corn starch. It contains roughly equivalent amounts of glucose (45 to 58%) and fructose (42 to 55%).
HFCS raises several issues, health and otherwise:
Honey and sugar are both carbohydrates, consisting of the two types of sugar: glucose and fructose.
Refined fructose, which is found in sweeteners, is metabolized by the liver and has been associated with:
Both fructose and glucose are broken down quickly by the body and can cause spikes in blood sugar levels.
The proportions of glucose and fructose in honey and sugar are different:
- sugar is 50 percent fructose and 50 percent glucose
- honey contains 40 percent fructose and 30 percent glucose
The remainder of honey consists of:
These additional components may be responsible for some of the health benefits of honey.
Sugar is higher on the glycemic index (GI) than honey, meaning it raises blood sugar levels more quickly. This is due to its higher fructose content, and the absence of trace minerals.
But honey has slightly more calories than sugar, although it is sweeter, so less may be required. Both sweeteners can lead to weight gain if overused.
Honey has been used since ancient times as both a sweetener and medicine.
It is a viscous liquid produced by honeybees and ranges in color from straw yellow to dark brown. The bees collect nectar from flowers and mix it with enzymes to form honey before storing it in honeycomb cells to keep it fresh.
Honey is associated with several benefits:
More nutrients and less processed than sugar
Honey varies in its nutritional composition based on the origin of the nectar used to make it. In general, it contains trace amounts of local pollen along with other substances, such as:
- amino acids
- antioxidants
- enzymes
- minerals
- vitamins
Some research indicates that dark honey has more antioxidants than light honey.
Also, honey is less processed than sugar as it is usually only pasteurized before use. Raw honey is also edible and contains more antioxidants and enzymes than pasteurized varieties.
Cough suppressant
Some research suggests that honey is a natural way to ease a cough in children.
A 2007 study found that children with bronchitis who were given dark honey experienced greater symptom relief than those taking a placebo. However, the benefits were small.
More recent research suggests that honey is better than no treatment at all for a cough, although some medications provide greater symptom relief.
Allergy relief
Anecdotal reports indicate that locally-produced honey may help reduce seasonal allergy symptoms. However, clinical studies have not demonstrated this consistently.
One study published in 2011, found that people with birch pollen allergy, who took birch pollen honey, experienced:
- a 60 percent reduction in symptoms
- 70 percent fewer days with severe symptoms
- twice as many days without symptoms
Topical use
Honey has shown benefits when applied topically, as it has antimicrobial properties:
- Wound healing: Research suggests that honey offers considerable benefits in the natural and safe treatment of chronic wounds, ulcers, and burns.
- Seborrheic dermatitis: Raw honey was found to markedly improve seborrheic dermatitis, which is an itchy and flaky scalp condition. Weekly application of honey also reduced hair loss associated with the condition and prevented relapses among study participants.
Easier to digest
Honey may be easier than sugar on the digestive system.
Due to its composition, regular sugar has to be ingested before being broken down. As bees add enzymes to honey, the sugars are already partially broken down, making it easier to digest.
Some of the most common disadvantages and risks associated with honey include:
High calorie count
One tablespoon of honey contains 64 calories, which is higher than that of sugar at 49 calories per tablespoon.
Risk of infant botulism
It is not safe to give honey to infants younger than 12 months. Honey’s bacterial spores can cause infant botulism, a rare but potentially life-threatening disease.
The spores that cause botulism in infants are harmless in older children and adults. Symptoms of infant botulism include:
- constipation
- generalized weakness
- a weak cry
Impact on blood sugar and risk of illness
Honey has similar effects as sugar on blood glucose levels. This is especially problematic for people with diabetes and insulin resistance.
Too much honey can lead to blood sugar issues in healthy people too, increasing the risk of:
- weight gain
- type 2 diabetes
- heart disease
Sugar comes from sugarcane or sugar beet. Although it is derived from natural substances, sugar needs a lot of processing before it becomes the finalized product.
There are several different types of sugar including:
- brown
- muscovado
- powdered
- raw
- turbinado
- white
All these forms of sugar comprise glucose and fructose, which bond to form the sugar known as sucrose.
Sugar has no added nutrients. However, brown sugar, which is a blend of white sugar and the byproduct of sugar manufacturing known as molasses, may have some trace minerals.
The main benefits associated with sugar use include:
Lower in calories than honey
Sugar contains 49 calories per tablespoon, while honey has 64. However, honey is sweeter than sugar, so less may be needed to achieve the same sweetness.
Low-cost and long shelf life
Sugar is cheap, easily accessible, and has a long shelf life. It also makes many foods more palatable, and so, it is an attractive store cupboard staple
Additional information of adverse effects of Sugar:
1. Sugar causes glucose levels to spike and plummet.
Unstable blood sugar can leave you experiencing mood swings, fatigue, and headaches. It also contributes to cravings, which begins the cycle of false hunger. By contrast, those who avoid sugar report having fewer cravings while feeling more emotionally balanced and energized.
2. Sugar increases the risk of obesity, diabetes, and heart disease.
While we all like to indulge once in a while, foods that quickly affect blood sugar contribute to a greater risk of obesity, heart disease, and diabetes.1 Emerging research also suggests connections between these high-glycemic diets and various forms of cancer.2,3,4 These effects are often a result of added sugars working in your body, so be sure to read those nutrition labels.
3. Your immune function can be affected by sugar.
As if being sick wasn’t bad enough, studies have shown that sugar can interfere with the way your body fights disease.5 Bacteria and yeast feed on sugar, so excess glucose in the body causes these organisms to build up and cause infections.
4. A high-sugar diet can lead to chromium deficiency.
Chromium, a trace mineral, helps regulate blood sugar in the body. While it can be found in meats, seafood, and plant foods, 90% of Americans still don’t get enough chromium because of refining starches.6 Other carbohydrates can also rob foods of their chromium supplies, so limiting your carbs is your best bet for increasing those mineral levels.
5. Sugar accelerates aging.
While you probably know that sugars can affect your body composition, they can also mess with your skin by contributing to wrinkles and sagging. After sugar hits your bloodstream, it attaches to proteins. The mix of these proteins with sugar causes the skin to lose elasticity and leads to premature aging.7
6. Sugar causes tooth decay.
With all the other life-threatening effects of sugar, we sometimes forget the most basic cosmetic damage it does. When it sits on your teeth, sugar causes decay more efficiently than any other food.8 It’s important to brush your teeth at least twice a day to stop sugars from fueling plaque and bacteria.
7. Sugar can cause gum disease, which can lead to heart disease.
Increasing evidence shows that chronic infections, like those that result from dental problems, play a role in the development of heart disease.9 Most researchers believe that the connection stems from the body's inflammatory response to infection. Luckily, this works both ways. Maintaining a healthy lifestyle will decrease your risk of common illnesses, which reduces the chance that they’ll become a more serious condition later on.
8. Sugar affects cognition in children.
Let’s not forget about our little ones! When New York City public schools reduced the amount of sugar in their lunches and breakfasts, their academic ranking increased 15.7% (previously, the greatest improvement ever seen had been 1.7%).11 The study also eliminated artificial colors, synthetic flavoring, and two preservatives, showing the importance of natural ingredients for children.
9. Sugar increases stress.
When we’re under stress, our bodies immediately kick into fight-or-flight mode, releasing large amounts of hormones. Surprisingly, the body has the same chemical response when blood sugar is low. After you eat a sweet snack, stress hormones begin to compensate for the crash by raising your blood sugar. The result? Unexplained anxiousness, irritability, and even shakiness.
10. Sugar takes the place of important nutrients.
According to USDA data, people who consume the most sugar have the lowest intakes of essential nutrients––especially vitamins A, C, B-12, and calcium. The trade-off is especially dangerous for children and teens, who simultaneously consume the most sugar and need the most nutrients.
Haven taken time to read through, we believe you have the knowledge now and you are to take the issue of your health as important. You can decide to go organic or otherwise. Our advise is that you make the best choice but always seek professional and medical advise as regards matters of your health.
Thanks for reading.
N. B; All information presented here are merely for academic and knowledge purpose. This isn't a prescription nor serving in any way as a medical service for the health of anyone. Citadel Project isn't to be held liable to anyone who takes this otherwise other than stated.
Thanks
Reference;
Natalie ButlerR.D., L.D. — Written by Jayne Leonard on June 1, 201
https://www.healthline.com/
Kris Gunnars, BSc on September 5, 2018
https://www.goodhousekeeping.com/food-recipes/healthy/a18910/types-of-sugar-0921/
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