Blood sugar control is not only of concern to diabetics, but also to anyone concerned about overall health. When choosing a sweetener, refined sugar, also known as sucrose, is the most popular option, but its effect on blood sugar levels can be problematic. Honey is a healthy alternative to sugar, not only due to its effects on blood sugar but also for the other beneficial nutrients it contains.
Blood Sugar Control
Consumption of any carbohydrate source, including refined sugar and honey, causes a rise in glucose levels in the blood. When glucose levels rise, the pancreas produces insulin to get blood sugar levels back under control. In diabetic people, insulin doesn't function properly or isn't produced in high enough quantities, so the body has a harder time controlling sugar levels in the blood. Individuals without diabetes may also experience fluctuations in blood sugar that can contribute to fatigue and obesity.
Sugar Types
Refined sugar is made of sucrose, derived from sugar cane or sugar beets. Honey has a more complex array of sugars, including high levels of levulose, also known as fructose, and dextrose, also known as glucose. Honey also contains some sucrose as well as a mixture of complex sugars called maltose. The sucrose content in honey is kept low by a specific enzyme that breaks down this type of sugar. The particular levels of levulose, dextrose, sucrose and maltose vary depending on the specific type of flower used by the bees to make the honey.
Food Impact
Because of differences in carbohydrate sources, some foods are more easily digested by the body and cause a more rapid rise in blood sugar levels. Honey and sugar are mainly made of simple sugars and can raise blood sugar rapidly compared with complex carbohydrates such as whole grains, vegetables and fruit. Nonetheless, sugar has a greater impact on blood sugar than honey when the same amount is used, according to the "Journal of Manipulative Physiological Therapy." This higher rise in blood sugar was apparent at a range of timepoints from immediately after consumption up to 240 minutes after consumption of sucrose or honey.
Sweetness Level
Another consideration when looking at the impact of honey or refined sugar on blood sugar levels is the relative sweetness of the two. Because honey is sweeter than refined table sugar, less is required to sweeten food or drinks to the same level. Ingesting less sweetener is another way to keep blood sugar levels under control, since the rise in blood glucose is higher when more carbohydrate is consumed.
Other Considerations
When choosing between honey and refined sugar, there are other considerations in addition to the impact on blood sugar control. Honey contains antioxidants and enzymes that aren't present in refined sugar. According to research presented at the First International Symposium on Honey and Human Health in 2008, honey may be beneficial for immune function and might help reduce cortisol levels, a key indicator of stress in the body.
