Is Honey Better Than Sugar? What the Evidence Shows

Honey is slightly better than white sugar in some ways: it contains small amounts of antioxidants, has a lower glycaemic index and tastes sweeter, so you may need less of it. But it still counts as added sugar, has more calories per tablespoon, and Harvard notes that one type of sugar is not better than another overall.

Honey vs sugar: the numbers side by side

At a glance, the two sweeteners are closer than many people expect. Per tablespoon (about 21g), honey has around 64 calories, 17g of carbohydrate and 17g of sugar, compared with about 49 calories, 13g of carbohydrate and 13g of sugar for a tablespoon of white sugar.

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Honey also has a lower glycaemic index (GI): 50 for honey versus 80 for table sugar. That means honey raises blood sugar a little less sharply than white sugar does — though it still raises it quickly, like all carbohydrates. Dietitians note that GI responses vary with the type of honey, the amount eaten and individual factors such as insulin sensitivity.

What honey has that sugar doesn’t

Unlike refined white sugar, honey contains plant compounds called flavonoids and phenolic acids, which are types of antioxidants. It also has antibacterial properties and has been used for centuries on wounds, and the American Academy of Pediatrics recommends honey as a cough remedy for children older than 1 year.

These extras come with a caveat. Both WebMD and registered dietitians point out that honey’s vitamins and minerals occur in amounts too small to make a meaningful nutritional contribution — honey is a sweetener, not a multivitamin.

Raw vs processed honey: does it matter?

Raw, unpasteurised honey is often sold as the healthiest option because it is simply strained from the hive to the bottle. This preserves polyphenols and antioxidants that are usually killed during pasteurisation. Both raw and filtered honey are still about 95% carbohydrates, and some filtered honey may even contain added sugars — so raw is the purer choice, but the nutritional gap is modest.

Does the lower GI make honey better for blood sugar?

Only a little. A 2022 meta-analysis of 18 small studies found that some types of honey slightly lowered fasting blood sugar, but a 2021 systematic review found that too much honey can increase glucose levels in people with type 2 diabetes. WebMD’s conclusion: there is no likely benefit to swapping sugar for honey if you have diabetes, since both affect blood sugar in similar ways.

Harvard Health is even more direct: all added sugars are metabolised the same way, and while honey contains bioactive compounds, they have “little benefit when it comes to metabolic health.” For most people, they conclude, one type of sugar is not better than another.

Honey still counts as sugar — watch your total

However you slice it, honey is free sugar. The NHS counts the sugars in honey and syrups as free sugars, which should make up no more than 5% of the calories you get from food and drink each day — no more than 30g a day for adults, roughly seven sugar cubes. Eating too much sugar contributes to weight gain and tooth decay, and the NHS names honey among the free-sugar foods to limit at mealtimes.

In practice, honey’s extra sweetness can work in your favour: because you may need less of it to get the same sweetness, switching from sugar to honey may modestly cut your total sugar intake — but only if you actually use less.

Who should avoid honey?

Babies must never be given honey. Honey given to children younger than 12 months may cause a severe food poisoning called botulism, and the CDC says not to add it to food, water, formula or a dummy. This applies to raw and pasteurised honey alike, since either type can carry bacterial spores.

People with diabetes should count honey exactly as they would sugar and talk to a doctor or dietitian before adding it to their diet. Honey is also high in fructose, so people with digestive conditions such as IBS may find it hard to tolerate — talk to a doctor or pharmacist if that sounds like you.

The verdict: honey has a small edge, not a free pass

On balance, honey comes out marginally ahead of white sugar: it offers trace antioxidants, antibacterial properties, a lower GI and a stronger flavour that encourages smaller portions. But it is still a concentrated sugar with slightly more calories per spoon, and the evidence does not show a clear health advantage. The biggest win is simply using less sweetener overall — whichever jar it comes from.

• Use honey’s stronger sweetness to your advantage: start with a teaspoon and taste before adding more.
• Choose raw honey without added ingredients if you prefer the purer option.
• Count honey in your daily sugar limit, just as you would sugar.
• Never give honey to babies under 1.

When to see a doctor

Most people can use honey in normal amounts without issue, but see a GP if you notice unexpected symptoms after eating it, have an allergic reaction, or are unsure how it fits with diabetes, medication or a digestive condition. Talk to a doctor or pharmacist if honey seems to upset your stomach or your blood sugar readings change. In an emergency call 911 (US), 999 (UK) or 112 (EU)