Is Drinking Tea with Honey Better than Sugar?

December 6, 2025 •

3 min read

Recent research published in the Journal of the American College of Nutrition indicates that replacing sugar with honey can offer small but beneficial effects on certain markers of cardiometabolic health. This brings to light a question many tea lovers have: is drinking tea with honey better than sugar?

Quick Summary

This article compares the nutritional content, health benefits, and flavor impacts of honey versus sugar in tea. It analyzes their effects on blood sugar levels and overall health, offering insights into which sweetener is the more mindful choice.

Key Points

Nutritional Advantage: Honey contains trace vitamins, minerals, and antioxidants, while sugar provides only empty calories.
Antioxidant Content: Darker, raw honey varieties are rich in plant compounds like flavonoids, which help fight inflammation.
Blood Sugar Impact: Honey has a slightly lower glycemic index than sugar, causing a more gradual blood sugar rise, but both should be used in moderation.
Medicinal Properties: Honey has natural antibacterial properties and is effective at soothing sore throats and coughs, a benefit not offered by sugar.
Flavor Complexity: Honey offers a more complex flavor profile that can complement certain teas, whereas sugar provides a simple, neutral sweetness.
The Importance of Moderation: Despite being a 'better' option, honey is still a form of added sugar and should be consumed sparingly for optimal health.
Optimal Temperature: To preserve honey's beneficial compounds, it should be added to tea that has cooled slightly, not to boiling water.

Honey vs. Sugar: A Nutritional Breakdown

While both honey and sugar are primarily composed of carbohydrates and serve as sweeteners, their composition and nutritional impact differ in subtle but important ways. Honey, a natural product made by bees, contains small amounts of vitamins, minerals, and potent antioxidants, especially in darker, raw varieties. In contrast, table sugar is processed sucrose that provides empty calories with virtually no nutritional value.

One tablespoon of honey contains approximately 64 calories, while one tablespoon of granulated sugar has about 49 calories. However, honey is sweeter than sugar due to its higher fructose content, meaning you may need less honey to achieve the same level of sweetness, potentially leading to lower overall caloric intake.

Antioxidants and Other Compounds

Flavonoids and Polyphenols: Honey contains flavonoids and phenolic acids, which act as powerful antioxidants that help neutralize free radicals and fight inflammation. Table sugar contains none of these beneficial plant compounds.
Enzymes: Raw, unprocessed honey retains enzymes that aid in digestion, which are destroyed during the processing of refined sugar.
Trace Minerals: Honey provides trace amounts of minerals like potassium, iron, and calcium, while sugar offers no such nutritional benefits.

Impact on Blood Sugar

Both honey and sugar affect blood sugar levels, but the speed and intensity of that effect can vary. The glycemic index (GI) measures how quickly a food causes blood sugar to rise. Table sugar has a slightly higher GI (around 65) than honey (ranging from 57 to 61), which is a small but notable difference. While honey may cause a slightly slower rise in blood sugar, it still causes a spike and should be consumed in moderation, especially by individuals with diabetes or those monitoring their intake.

Health Benefits of Honey in Tea

Beyond basic nutrition, honey has historically been used for its medicinal properties, many of which can enhance your cup of tea.

Soothes Sore Throats: When you have a cold, adding honey to warm tea can help soothe a sore throat and suppress coughs due to its anti-inflammatory and antibacterial properties.
Supports Immune Health: The antioxidants in honey, particularly darker varieties like buckwheat, may support overall immune function.
Promotes Restful Sleep: For some, honey in tea can support better sleep by contributing to the release of melatonin.

A Comparison: Honey vs. Sugar in Tea


Feature	Honey	Sugar
Source	Natural, made by bees from nectar	Refined from sugarcane or sugar beets
Taste Profile	Complex, with floral or earthy notes depending on variety	Simple, straightforward, and consistently sweet
Nutrients	Trace minerals, vitamins, enzymes, and antioxidants	None; considered empty calories
Glycemic Index	Slightly lower GI (57-61 average)	Higher GI (around 65)
Processing	Minimally processed (especially raw honey)	Heavily processed
Health Benefits	May soothe coughs, antibacterial, anti-inflammatory	None, can contribute to health issues
Calories (per tbsp)	~64 calories	~49 calories

How to Choose the Right Sweetener for You

While honey has a clear nutritional edge, the best choice depends on your health goals and personal preferences. For those seeking more complex flavor notes and potential health benefits, honey is the winner, particularly raw or less-processed varieties. However, those who prefer a consistent, neutral sweetness that won't interfere with delicate teas might still favor sugar. It is important to remember that both are added sugars and should be consumed in moderation. The key is mindful consumption, regardless of your choice.

Conclusion

From a health perspective, is drinking tea with honey better than sugar? The simple answer is yes, but with a significant caveat: moderation is paramount. Honey offers a richer flavor profile and a slight nutritional advantage, containing trace amounts of antioxidants, vitamins, and minerals that refined sugar lacks. For conditions like a sore throat or cough, honey's medicinal properties offer a clear benefit that sugar does not. However, both are still forms of sugar that contribute calories and impact blood glucose levels. Ultimately, swapping sugar for honey is a small, positive change, but it is not a cure-all. For maximum health benefits, opt for unsweetened tea most often, saving sweetened tea as an occasional treat.

Note: For an evidence-based comparison of honey's effects versus refined sugar, see the extensive meta-analysis provided by Examine.com.

Frequently Asked Questions

Adding honey to boiling hot water can destroy some of its beneficial enzymes and antioxidants. For best results, allow your tea to cool down slightly before stirring in honey.

A tablespoon of honey has approximately 64 calories, compared to about 49 calories in a tablespoon of granulated sugar. However, honey is sweeter, so you may need less of it.

Yes, raw, unfiltered honey is generally considered more beneficial as it retains more of its natural enzymes, pollen, and antioxidants compared to highly processed, filtered honey.

Yes, honey should never be given to infants under one year of age due to the risk of infant botulism, a rare but serious illness.

Some studies suggest that adding milk and sugar can reduce the antioxidant benefits of tea, though tea still offers many benefits even when sweetened. Mindful, moderate consumption is key.

While honey has a slightly lower glycemic index, both honey and sugar raise blood glucose levels. Individuals with diabetes should use both in moderation and monitor their intake carefully.

Lighter-flavored honey, like acacia or clover, offers a mild sweetness that won't overpower delicate teas. Darker honey, such as buckwheat, provides more robust flavor and higher antioxidant content, suitable for stronger teas.