Raw Honey vs Sugar: Which Should You Choose?

Swapping table sugar for raw honey is one of the easiest ways to upgrade your pantry. Both are sweeteners, but they behave very differently in your body and your recipes. Here is what to know before you drizzle or scoop.

Nutrition Breakdown

A tablespoon of raw honey contains roughly 64 calories and 17 grams of carbohydrates, similar to granulated sugar. The difference is what comes along for the ride. Raw honey delivers trace minerals, amino acids, pollen, and enzymes left intact because it is never heated. Table sugar is pure sucrose, stripped of micronutrients.

Honey also includes antioxidants that combat oxidative stress, while refined sugar offers none. These compounds contribute to the deep amber color and nuanced flavor of raw honey.

Impact on Blood Sugar

Honey and sugar both raise blood glucose, but honey's fructose content slows absorption, resulting in a slightly lower glycemic response. When paired with protein and fiber, honey offers a steadier energy release. Sugar, on the other hand, spikes insulin quickly and can contribute to energy crashes.

If you monitor blood sugar levels, talk with your healthcare provider about integrating honey mindfully. Athletes and active individuals often prefer honey pre-workout because it fuels muscles without the crash, as explained in Why Athletes Use Raw Honey for Energy.

Health Benefits of Switching to Honey

• Digestive support: Enzymes like amylase support healthy digestion.
• Immune support: Honey's antibacterial properties soothe sore throats and coughs.
• Flavor boost: Honey adds complexity to beverages and sauces, reducing the need for additional ingredients.

When baking, reduce other liquids slightly and lower the oven temperature by 25°F to account for honey's moisture and quicker browning. Need more guidance? Check out Baking with Raw Honey Instead of Sugar for conversion tips.

Call to Action

Ready to make the switch? Buy Raw Honey direct from our California apiaries and taste the difference real food sweeteners bring to your kitchen.