Is it Healthier to Eat Honey Instead of Sugar?

December 2, 2025 •

4 min read

According to the American Heart Association, most Americans consume far more added sugar than is recommended for good health. This trend has many searching for a better alternative, leading to the common question: is it healthier to eat honey instead of sugar?

Quick Summary

This article compares honey and sugar, examining their nutritional profiles, processing methods, and effects on blood sugar. It explores honey's potential health benefits, such as its antioxidant and antimicrobial properties, and discusses why moderation is critical regardless of the sweetener chosen. The comparison helps readers make informed decisions about their dietary choices.

Key Points

Honey offers more nutritional value than sugar: Unlike refined table sugar which contains 'empty calories,' honey provides trace amounts of minerals, vitamins, and protective antioxidants.
Honey may have a lower impact on blood sugar: With a slightly lower glycemic index (GI) than table sugar, honey may cause a slower, more moderate rise in blood sugar, but moderation is still essential for those managing glucose levels.
Honey is a less-processed, more natural option: Honey production involves minimal processing, while table sugar undergoes extensive refining that strips it of nutrients.
Honey is not a 'health food' and should be consumed in moderation: Despite its minor health benefits, honey is still a concentrated sugar source. Excessive intake carries the same risks as overconsuming table sugar, including weight gain and increased risk of chronic disease.
Higher perceived sweetness can reduce intake: Because honey is sweeter than sugar by volume, you might be able to use less to achieve the same level of sweetness, potentially leading to lower calorie consumption.
Raw honey retains more beneficial compounds: Raw, unfiltered honey is a better choice than regular processed honey, as it retains more natural enzymes, antioxidants, and pollen.
Honey has potential antimicrobial properties: Studies support the use of honey, especially certain types like Manuka, for its antibacterial, antifungal, and antiviral effects, which can aid in wound healing.

The Fundamental Differences in Processing and Composition

How Table Sugar is Made

Table sugar, or sucrose, is a highly refined and heavily processed sweetener derived from sugarcane or sugar beets. The multi-step manufacturing process strips the sugar of virtually all its natural vitamins, minerals, and other plant compounds. The final product is a white, crystalline substance consisting of 100% pure sucrose. This makes table sugar an source of "empty calories"—it provides energy but no other nutritional value.

How Honey is Made

Honey is a naturally produced substance, made by honeybees from flower nectar. The process is far less invasive than that for sugar. Bees collect nectar, and enzymes within the hive transform it into simple sugars, which are then stored in honeycombs to create honey. While honey is also primarily composed of sugar (mostly fructose and glucose), it retains trace amounts of the nectar's original compounds, including minerals, vitamins, and antioxidants. Raw honey is minimally processed, preserving more of these beneficial elements than filtered or pasteurized varieties.

Health Impacts: Honey's Minor Edge

When evaluating which is healthier, honey has a slight advantage due to its less-processed nature and the presence of certain beneficial compounds.

Antioxidant and Anti-inflammatory Properties

Minimally-processed or raw honey contains bioactive plant compounds, such as flavonoids and phenolic acids, which act as antioxidants. Darker honey varieties, like buckwheat honey, tend to have higher antioxidant levels than lighter ones. These antioxidants help combat oxidative stress in the body, which is linked to chronic diseases like heart disease and type 2 diabetes. Sugar, lacking these compounds, offers no such protective effect.

Potential Antimicrobial Benefits

Historically and even today, honey is used topically to treat wounds and burns. Its antibacterial and anti-inflammatory effects help promote healing and prevent infection. This is due to a combination of its low pH, high sugar content, and the presence of hydrogen peroxide. While this is a topical benefit, the antibacterial properties can also support gut health.

Impact on Blood Sugar

Both sweeteners raise blood sugar levels, but honey has a slightly lower glycemic index (GI) than table sugar. The GI is a measure of how quickly a food raises blood sugar. Table sugar has a GI of around 65, while honey's GI is approximately 55. Honey's different sugar composition (with slightly more fructose and less sucrose than table sugar) contributes to this effect. However, the difference is not dramatic enough to consider honey a "free pass" for individuals managing blood sugar issues, such as those with diabetes. For them, portion control and overall carbohydrate intake are far more important.

The Calorie and Sweetness Factor

While honey has a higher calorie count per tablespoon (about 64 calories) compared to table sugar (about 48 calories), its higher sweetness level is a significant factor. Because honey is sweeter, you may need to use less of it to achieve the same desired level of sweetness in recipes. This could result in a lower overall calorie intake, depending on how it's used.

Honey vs. Sugar: A Comparison Table


Feature	Honey	Refined Table Sugar
Source	Nectar collected by bees	Sugarcane or sugar beets
Processing	Minimally processed (raw) or pasteurized	Highly refined
Primary Sugars	Fructose and Glucose	Sucrose
Nutritional Content	Trace vitamins, minerals, and antioxidants	None (empty calories)
Glycemic Index (GI)	Lower (around 55)	Higher (around 65)
Calories per tbsp	Approx. 64 calories	Approx. 48 calories
Sweetness	Slightly sweeter than sugar	Less sweet than honey
Health Benefits	Antioxidant, anti-inflammatory, antimicrobial properties	None beyond providing energy

Conclusion: The Final Verdict

So, is it healthier to eat honey instead of sugar? The short answer is yes, but with a significant asterisk. Honey is a less-processed, more natural option that offers some minor health advantages due to its antioxidant and antimicrobial properties. It also has a slightly lower glycemic index and higher perceived sweetness, which could lead to consuming less overall. However, honey is still a concentrated source of sugar and calories. Excessive consumption of either honey or sugar can contribute to weight gain, inflammation, and an increased risk of chronic diseases like type 2 diabetes and heart disease. The key, therefore, is not a simple swap but rather moderation in all forms of added sugar, whether it comes from a jar or a sugar packet. For optimal health, focus on reducing your total intake of added sugars and prioritizing whole, unprocessed foods. See here for more information on reducing added sugar intake.

Frequently Asked Questions

For diabetics, honey is only a slightly better option than sugar. While it has a slightly lower glycemic index, it still affects blood sugar levels. Consumption should be in moderation and closely monitored, and raw, unfiltered honey is the best option.

Yes, honey has more calories by volume due to its higher density. One tablespoon of honey contains about 64 calories, while one tablespoon of table sugar contains about 48 calories.

Honey generally has a lower glycemic index (GI) than sugar. Honey's GI is typically around 55, while sugar's GI is about 65. This means honey may cause a slightly slower rise in blood sugar.

Yes, raw honey is generally considered healthier than regular honey. It is unfiltered and unpasteurized, so it retains more of its natural nutrients, enzymes, pollen, and antioxidants. Regular honey is often filtered and heated, which can strip away some of these beneficial compounds.

Honey is considered healthier because it is less processed and contains trace amounts of nutrients like vitamins, minerals, and antioxidants. Refined sugar is stripped of all nutritional content during its processing.

Consuming too much honey, just like sugar, can lead to negative health effects. These include weight gain, elevated blood sugar levels, and an increased risk of chronic diseases such as type 2 diabetes and heart disease.

Yes, honey is an effective natural remedy for soothing sore throats and suppressing coughs, especially in children over one year of age. Studies have shown it can be more effective than some over-the-counter cough medicines.