Not all Sugars Are Equal
There used to be ongoing debate about the sweet stuff at the table, but not anymore. Today, most people accept that sugar, or at least table sugar, is all bad. Not everyone has been able to cut it out of their diet, yet everyone knows they should try for the sake of their health. So what about the sugar in honey? It doesn't seem right that honey gets a reputation as a nutritious health food whereas the regular granulated sugar is deemed to be nothing more than sweet poison. This tells us that not all sugars are equal.
My Notes
Honey and table sugar share a few things in common. To start with, they are both carbohydrates. They're also calorie-dense sweeteners. Both honey and sugar are a combination of the following:
- Glucose (a simple sugar found in the sap of plants)
- Fructose (a fruit sugar)
OK, so far both sugar and honey look similar in their composition. Now things begin to change.
With sugar, glucose and fructose are bound together to form sucrose, which is in fact table sugar. Sugar cane is the tropical grass from which we extract sugar. This is not the same with honey. In pure honeys, fructose and glucose are independent of one another.
The Digestion Process of Honey and Sugar
Enzymes are proteins. They control the rate of chemical reactions within the human body. The arrangement of enzymes in sugar and honey are what determine the digestion of these two products. When sucrose (table sugar), passes through the stomach, no actual digestion takes place. This is because of its disaccharide composition. Disaccharide is a scientific term which means a class of sugar whose molecules contain two monosaccharide residues. In more layman's terms, it just means the enzymes in the stomach are unable to break down the glucose-fructose structure of table sugar. This is a process that has to wait until the sugar reaches the small intestine.
Once the table sugar does reach the small intestine, the liver goes to work and utilizes a few enzymes to convert the molecules into glucose (blood sugar). Once that is done, the glucose enters the bloodstream where it can be used and stored as energy.
Honey is not the same. With natural honey, enzymes divide sucrose into two simple sugars, fructose and glucose. This happens because the bees add these enzymes to the nectar as they make the honey. These two sugars are much easier for the body to digest and so get absorbed directly.
Why Is Honey Healthier than Granulated Sugar
The sugars in honey are easier for the body to absorb and digest than that of table sugar (see above). In general, most honeys are sweeter than sugar. Because of this, you need less of it to sweeten other foods and beverages. And finally, honey has a much higher nutritional profile than sugar. In fact, sugar doesn't have one.
The Nutritional Highlights of Average Honey
An average honey contains 40 percent fructose and 30 percent glucose. It also has within it a little water and a plethora of minerals like iron, calcium, potassium and magnesium. Honey also has a lower GI value than sugar. What this means is that it doesn't raise blood sugar levels as quickly as table sugar. Raw varieties of honey contain plenty of vitamins, enzymes, antioxidants and nutrients.
Below is an abstract of a scientific report on the sugars contained within honey.
The Sugars of Honey — A review
Landis W. Doner | Article first published online: 10 MAY 2006 | DOI: 10.1002/jsfa.2740280508
The Nutritional Profile of Table Sugar (Sucrose)
The only good thing to say about table sugar (sucrose) is that it's very low in saturated fat, cholesterol and sodium. It contains no vitamins or minerals and can trigger high blood sugar spikes
Summary
Not all sugars are equal and because if that, the body processes then differently. The sugars found in honey are not only easier to digest, but they're healthier too. The nutritional profile of honey is remarkable. Table sugar doesn't have a nutritional profile to speak of. Most honeys are sweeter than granulated sugar too. These things combined make it a great alternative sweetener for regular table sugar. It’s also fine for diabetics to consume in controlled amounts, but if in doubt, it's always best to consult a medical professional for guidance.