Is honey a good substitute for sugar?

Many people, especially diabetics, think of honey as a safe substitute for table sugar in sweetening their foods and tea. However, experts say that generally, there’s no advantage to substituting honey for sugar in a diabetes eating plan because both honey and sugar will affect the blood sugar level.

 Talk to any honey enthusiast; he is likely able to give a list of reasons why this natural sweetener is a superior sweetener to table sugar.  He would say that honey is a quicker source of energy and a richer source of minerals, and that it is less fattening.

Is honey better than table sugar? For diabetics, is honey a better substitute for table sugar? As far as the body is concerned, there is no difference between honey and table sugar. Honey contains two simple sugars called glucose and fructose.

Table sugar has the same two sugars, only that they are bound together to form a double sugar called sucrose. In the body, they end up in exactly the same way. Once sucrose, the double sugar, reaches the intestine, it is broken down into single sugars, glucose and fructose.

Generally, honey is no better than table sugar for someone with diabetes who is considering the effect of these sweeteners on his or her blood sugar control. Is there any basis for this?
If you are thinking of honey as a sweetener because you are diabetic, the bad news is that honey is no better than table sugar when it comes to its effect on the blood sugar.
There is no advantage of honey over sugar. Honey and table sugar will both raise blood sugar and are, therefore, not good for diabetes. It is a purer form of sugar in nutritional terms. Though better for the body than table sugar nutritionally, you cannot substitute it for sugar and hope your blood sugar control will be better. It contains more carbohydrates and calories per teaspoon than sugar. The way the body responds to the consumption of honey compared to other sugars in not completely understood.”

According to the American Diabetes Association, honey contains 64 calories and 17 g of carbohydrates per teaspoon, while sugar has 48 calories and 13 g of sugar per teaspoon.

Most health-care providers advise diabetics to avoid sweeteners, because they cause spikes in blood-sugar levels. Some studies, however, indicate that honey, when used in moderation, can be a healthful alternative to sugar because of its lower glyceamic index.

A study published in Diabetic Medicine in July 2009 studied the effects of honey versus glucose and sucrose on blood glucose levels in Type 2 diabetics. This study took eight individuals with insulin-dependent diabetes and six individuals with non-insulin-dependent diabetes and monitored blood sugar after ingestion of these sugary foods.

According to the study, honey proved to be the best sweetener to offer the most blood glucose control when their glycemic index was considered. Blood sugar level responses to honey rose much slowly over a longer period of time than with the other sweeteners.

The glycemic index is a rating system used to assess a food’s effect on the blood glucose levels. The scale extends from zero up to 100; the higher the rating, the more rapid and substantial the increase in blood sugar. Selecting foods that are low on the glycemic index ensures that the blood sugar will not spike after a meal.

High carbohydrate, low fibre foods such as white bread or bananas have a high glycemic index, while high fibre foods containing complex carbohydrates, including most vegetables, have a low glycemic index.

The glycemic index of honey is 55, making it a moderate glycaemic food. This means its effect on the blood glucose will be sustained and moderate — it will not spike. The effect of honey on blood sugar levels is the same no matter its source. But sugar scores a 100 on the glycaemic index, the highest score a food can have, making its effect on the blood glucose rapid and high.

Another use for honey as a diabetic is to treat hypoglycemia. This is a condition in which your blood glucose drops below 70 mg/dL. Hypoglycemia can be dangerous and is marked by sweating, nervousness, confusion, shakiness, anxiety, fatigue and weakness.

When experiencing hypoglycemia, it is best to treat it as soon as possible. Honey can offer some help. It can be effective at increasing the blood sugar enough to bring one back to a safe glucose level.

Although honey, when used in moderation, can be a healthful alternative to sugar, diabetics need to be careful choosing the right honey. Honey that’s been mixed with sugar or has too much water in it is not the best. Pure natural honey has no more than 18 per cent of water in it, so it’s very thick.

One of the signs of honey with too much water is fermentation. If one opens a bottle of honey and one hears a pop, this means it contains too much water. Unlike water, pure honey does not spread when poured on a piece of paper.

For most consumers, good quality honey is expected to be visually free of defect — clean and clear. Honey, which has a very high pollen content, appears cloudy, and the presence of many other contaminations such as particles of wax, bees, splinters of wood, and dust certainly will look unappetising and unappealing for anyone to buy and consume.

Meanwhile, honey has been known for its healing properties for thousands of years. The Ancient Greeks used it, and so have many other peoples through the ages. Right after the Second World War, honey has been used for its antibacterial properties in treating wounds. It can help with weight control.