Why You Should Ditch Sugar In Favor of Honey
While honey and sugar share similar degrees of sweetness, the differences in the way our bodies respond to them are profound.
Technically, honey and sugar (sucrose) both exist because they are food for their respective species.
In the case of sugarcane, a member of the the grass family (Poaceae) which includes wheat, maize and rice, sucrose provides energy for its leaves and is an easily transportable source of energy for other parts of the plant, such as the root, that do not produce their own energy.
Honey, of course, is produced by bees from the nectar of flowers solely for the purpose of food.
Beyond this obvious similarity, the differences between honey and sugar, however, are much more profound.
First, honey is a whole food and sucrose is not. In other words, sucrose is an isolate – technically only one chemical compound – lifted from a background of hundreds of other components within the whole plant, whereas honey is composed of an equally complex array of compounds, many of which are well-known (including macronutrients and micronutrients, enzymes, probiotics and prebiotics, etc.), others whose role is still completely a mystery.
Even the “sugar” in honey, which we might mistakenly equate (due to caloric and nutrient classification equivalencies) to the “sugar” from sugarcane, is a complex mixture of the monosacharrides (one-sugars) glucose and fructose, and at least 25 different oligosaccharides (which are sugars composed of between two to ten monosaccharides linked together), including small amounts of the disacchardide sucrose, as well as trisaccharides (three-sugars) like melezitose and erlose.[i]
Interestingly, if you were to isolate out the fructose from honey, and consume it in isolation in American-size doses (over two ounces a day), it would likely contribute to over 70 fructose-induced adverse health effects; primarily insulin resistance, fatty liver, obesity, hypertension and elevated blood sugar. But place that fructose back into the complex nestled background of nutrient chemistries we call honey, and the fructose loses its monochemical malignancy to our health. Food is the ultimate delivery system for nutrition. Reduce whole foods to parts, and then concentrate and consume them excessively, and you have the recipe for a health disaster that we can see all around us today in the simultaneously overnourished/malnourished masses who still think a ‘calorie is a calorie,’ and a ‘carb is a carb,’ without realizing that the qualitative differences are so profound that one literally heals, while the other literally kills.
For those skeptics who consider this reflection on the differences between honey and sugar mere theory, there is now plenty of clinical research confirming their significant differences.
A double-blind, randomized clinical study titled, “Effect of honey versus sucrose on appetite, appetite-regulating hormones, and postmeal thermogenesis,” published in 2010 in the Journal of the American College of Nutrition, compared the effects of honey or sugar on appetite hormones (ghrelin, peptide YY) and glycemic and thermic effects after a meal, in 14 healthy, nonobese women.
The researchers found that the group given 450 calorie (kcal) honey in their breakfasts had “A blunted glycemic response may be beneficial for reducing glucose intolerance,” and saw positive modulation of appetite hormones, i.e. delayed the postprandial ghrelin response and enhanced total peptide YY levels.[iii]
Another study published in Journal of Medical Food in 2004, which compared honey to dextrose and sucrose, found that natural honey was capable of lowering plasma glucose, C-reactive protein, homocysteine in healthy, diabetic and hyperlipidemic subjects.[iv]
Animal research also confirms that, when compared to sucrose, honey is more effective at promoting lower weight gain, adiposity (fat accumulation), and triglycerides.[v]
Why Consuming Honey Raw Is So Important
Raw honey contains enzymes and probiotics which are destroyed when heated or used in cooking applications. These compounds are of no small significance and contribute directly or indirectly to honey’s many well-known health benefits. Take the active starch-digesting enzyme amylase, for instance, found only in the raw form of honey in a form known as diastase, which is believed to contribute to clearing antigen-antibody immune complexes associated with allergies to pollens, while also reducing mast cell degranulation associated with histamine, and related inflammatory hormone, release linked to allergic symptoms. Also, if it is local honey, it will pick up small amount of local pollen which may help to “immunize,” or desensitize an overly active immune response to these environmental triggers. There is also the enzyme in raw honey known as glucose oxidase, which produces hydrogen peroxide and gluconic acid from glucose. The hydrogen peroxide formed as a result of this enzyme is associated with honey’s well-known wound sterilizing and healing properties.
Honey is also rich in prebiotics, as attributed to some of the oligosaccharides already mentioned (e.g. FOS), and probiotics that contribute to supporting the healthy flora in our gut as well.
[i] Stefan Bogdanov, Tomislav Jurendic, Robert Sieber, Peter Gallmann, Honey for Nutrition and Health: A Review, J Am Coll Nutr December 2008 vol. 27 no. 6 677-689
[ii][ii] Crane E: History of honey. In Crane E (ed):”Honey, A Comprehensive Survey.” London: William Heinemann, pp439– 488,1975 .
[iii] D Enette Larson-Meyer, Kentz S Willis, Lindsey M Willis, Kathleen J Austin, Ann Marie Hart, Ashley B Breton, Brenda M Alexander. Effect of honey versus sucrose on appetite, appetite-regulating hormones, and postmeal thermogenesis. J Am Coll Nutr. 2010 Oct ;29(5):482-93. PMID: 21504975
[iv] Noori S Al-Waili . Natural honey lowers plasma glucose, C-reactive protein, homocysteine, and blood lipids in healthy, diabetic, and hyperlipidemic subjects: comparison with dextrose and sucrose. J Med Food. 2004 ;7(1):100-7. PMID: 15117561
[v] Tricia M Nemoseck, Erin G Carmody, Allison Furchner-Evanson, Marsa Gleason, Amy Li, Hayley Potter, Lauren M Rezende, Kelly J Lane, Mark Kern. Honey promotes lower weight gain, adiposity, and triglycerides than sucrose in rats. Nutr Res. 2011 Jan ;31(1):55-60. PMID: 21310307
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