Despite being natural, honey is not necessarily healthier for diabetics than sugar. The nutrients in sugar and honey are about the same, and a teaspoon of honey has slightly more calories and carbohydrates than sugar; a teaspoon of honey has approximately 21 calories versus 15 calories in sugar. Hence, the overall difference in stabilizing diabetic blood sugar levels may be minor. However, since honey is sweeter, you may be able to use less to sweeten foods. Honey can be suitable for moderate use as part of a well-balanced diet. The calorie and carbs count of this sweetener should still be factored into your overall calorie intake
Use Honey as a Sweetener In Moderation
Step 1
Replace white granulated sugar with honey in most recipes. Replace white granulated sugar with honey in most recipes. If a recipe calls for 1 cup of sugar, replace it with 2/3 to 3/4 a cup of honey to achieve the same sweetness.
Step 2
Reduce the amount of liquid in a recipe if using honey instead of sugar since honey itself is a liquid. For every cup of honey used, reduce the amount of liquids needed by about one-quarter. Liquids may include water, milk or even oils such as canola oil.
Step 3
Add baking soda to recipes that are sweetened with honey to counteract the slight acidity of the honey. For every cup of honey, add 1/2 teaspoon of baking soda.
Step 4
Add honey to other foods besides recipes for baked goods. Honey can be used to sweeten beverages such as tea and coffee. A small teaspoon of honey with non-fat milk is less caloric than a typical coffee served with cream and two sugar packets. Similarly, you can drizzle honey over plain yogurt or pancakes with mixed berries for added sweetness and few added calories.
Step 5
Limit your honey consumption to 3 to 5 tablespoons per day, depending on your overall calorie intake. One tablespoon of honey has 60 calories which can add anyway from 180 to 300 extra calories to your total daily calorie consumption. Be sure to eat a healthy diet from all food groups that are rich in vitamins and nutrients as the basis of your diet.
References
- The New Glucose Revolution for Diabetes: The Definitive Guide to Managing Diabetes and Prediabetes Using the Glycemic Index; Dr. Jennie Brand-Miller, M.D. et al.; 2007
- The Glycemic Index Diet For Dummies; Meri Raffetto, R.D., LDN; 2010
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