Honey vs Sugar: The Truth About Your 'Healthy' Sweetener

Lisa Bos · 2026-08-23

### The Sweet Illusion You've probably heard it a million times: "Use honey instead of sugar—it's natural, so it's better for you." It sounds convincing, right? Honey comes straight from bees, while sugar is processed white stuff. But here's the thing: your body doesn't really care about the difference. Both are loaded with sugar, and both can mess with your health if you're not careful. A recent fact-check from Knack (in Dutch) took a hard look at this claim and found that honey is not the healthy alternative we've been led to believe. In fact, it's pretty much sugar in disguise. ### What's Really in Your Honey Jar? Let's break it down. Honey is roughly 80% sugar. The main types are fructose and glucose, same as in regular table sugar. Sure, honey has trace amounts of vitamins, minerals, and antioxidants, but you'd have to eat cups of it to get any real benefit. And by then, you've consumed a mountain of sugar. So when someone says honey is "healthier," they're mostly talking about the tiny extras that don't matter in real life. The sugar content? That's what matters. And it's sky-high. ### The Blood Sugar Rollercoaster Here's where it gets interesting. Honey actually has a slightly lower glycemic index (GI) than sugar—meaning it might raise your blood sugar a bit slower. But that difference is small and depends on the type of honey. For most people, it's not enough to make a real difference. If you're watching your blood sugar—whether you have diabetes or just want steady energy—honey can still cause spikes. Your body treats it like any other sugar. So swapping honey for sugar won't magically fix your blood sugar issues. ### The Marketing Magic Why do we think honey is healthy? Marketing, mostly. The food industry loves to slap "natural" on labels and call it a day. But natural doesn't mean harmless. Arsenic is natural. So is poison ivy. The word "natural" is just a feel-good term that sells products. Honey is also often portrayed as a "clean" alternative to refined sugar. But unless you're eating raw, unprocessed honey straight from the hive (which still has the same sugar), you're not getting any special health boost. ### What the Experts Say > "Honey is not a health food. It's a sugar. If you're looking to reduce sugar in your diet, switching to honey isn't the answer—reducing all added sugars is." — Lisa Bos, Nutrition Scientist and Allergy Diagnostics Specialist That's pretty clear. If you want to cut back on sugar, you need to cut back on all sweeteners, including honey. ### So, What Should You Do? - **Limit all added sugars.** The American Heart Association recommends no more than 6 teaspoons (25 grams) of added sugar per day for women and 9 teaspoons (38 grams) for men. That includes honey. - **Read labels.** Honey is often added to processed foods, so check ingredients. - **Use sweeteners sparingly.** If you must sweeten something, use a small amount of honey or sugar—just don't fool yourself into thinking it's a health food. - **Focus on whole foods.** Fruits, vegetables, whole grains—these should be your go-to for natural sweetness. ### The Bottom Line Honey is not a healthy alternative to sugar. It's sugar with a fancy reputation. If you enjoy the taste, fine—use it in moderation. But don't swap it in thinking you're doing your body a favor. Your blood sugar won't thank you. Next time you reach for honey, remember: it's still sugar. And too much of it—no matter how natural—can lead to weight gain, blood sugar issues, and other health problems. Stick to small amounts and focus on a balanced diet. Your body will thank you.