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Is honey better than sugar? A dietitian shares why she loves its health benefits

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A dietitian often asks me if honey is better than sugar or other sweeteners.

Reality: The truth? Honey and sugar. both carbohydratesThe two sugars are glucose and fructose. These sugars can spike blood sugar and cause rapid metabolism.

Sugary sweeteners, honey and other sugary foods can cause health problems. Sugars are linked to several health problems including diabetes. obesity, high blood pressure, heart diseaseAnd cognitive issuesSuch as Alzheimer’s disease and dementia.

My opinion is that honey has certain benefits over sugar, which I think are the best. The USDA and HHS guidelinesRecommend that you consume less than 10% of total daily calories in sugars.

Honey’s health benefits

Honey has a lower GI level than sugar. It doesn’t increase blood sugar as fast. You may find it sweeter than sugar. It does contain slightly more calories per teaspoon though.

According to a 2018 studyHoney can have trace amounts essential vitamins and minerals like calcium, potassium and zinc.

And, last but not least: a 2021 review found that when honey was given for upper respiratory infections, certain symptoms — including cough frequency and cough severity — improved compared to usual care.

How to find honey

Honey in new and creative ways

I love these four ways that small amounts of honey can be incorporated into my diet, regardless of what type of honey is used.

1. Swap sugar for honey. Honey actually is 25% sweeterThis is because you can use more honey in your recipes than table sugar. For example, if what you’re making calls for one cup of sugar, a good rule of thumb is to go with a ¾-cup of honey.

2. It can be paired with any of your favourite drinks. Honey makes a great companion for many drinks. Honey is an easy way to sweeten any drink, including tea, coffee and smoothies.

3. Use hot honey. Heat honey in a small saucepan on low heat. Once the honey has melted, add chili powder or red pepper flakes. Allow the flavors to combine for about a minute, and then turn off the heat. Stir the mixture. When the honey has cooled down, you can store it in an airtight container and make whatever use of it you like. For a sweet, spicy kick, I like to sprinkle hot honey on pizza. This honey is a great alternative to jams or sugary jelly and works well in charcuterie boards.

4. Take some cough drops. These are the best simple recipeTo make an amazing homemade cough drop, combine honey, ginger tea and lemon.

Lauren Armstrong is a dietitian and nutrition coach. Her experience as a nutritionist with The Women, Infant and Children program (WIC), was invaluable. Lauren earned her Bachelor’s Degree in Dietetics at Western Michigan University. She has also written for many publications including Livestrong and HealthDay.

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