Yeung echoes this, saying, “When trying to lose weight, what matters most is focusing on your total added sugar and excess calorie consumption. Reducing your overall intake of added sugar, whether from honey, table sugar, or any other source, is more important than the type of sugar itself.”

The current recommendation in the Dietary Guidelines for Americans advises limiting added sugar to less than 10 percent of your total calories per day. So if you’re eating 1,500 calories, that’s less than 150 calories from sugar. This is equivalent to 37 g, or 9 teaspoons, of sugar.

Sauceda says, “It can take time to adjust your taste buds when you reduce added sugars, so don’t get discouraged.” She often recommends that her clients switch to honey because it tastes sweeter than sugar, so they can use a smaller serving size. Yeung says this is because honey has a higher fructose content.

“Look to add sugar where it will enhance the flavor or your enjoyment of foods,” says Sauceda, who uses honey in tea and warm foods like oatmeal.

Many of Yeung’s clients use added sugars in their morning coffee. “I recommend using the type of sweetener you find most satisfying. Otherwise, you might end up consuming more added sugar and calories in an attempt to reach that level of satisfaction,” says Yeung.

Research-Backed Benefits of Honey

“While nutritionally honey and sugar are similar, honey offers more health benefits than traditional sugar,” says Yeung.

May Serve as a Natural Cough Remedy

“Honey is actually a natural cough remedy and can help with soothing sore throats. In fact, for children, honey helps suppress coughs the same if not better than over-the-counter options,” says Yeung, noting that this benefit is supported by research. Just make sure not to give honey to babies under 1 due to the risk of botulism, she adds.

Contains Antioxidant, Antiviral, and Antimicrobial Properties

“Honey boosts antioxidant, antiviral, and antimicrobial properties, which can vary depending on its floral origin,” says Yeung. When honey is described as antiviral, it means that it has properties that can help fight or inhibit the growth of viruses. Honey contains compounds such as antioxidants and enzymes that can create an environment unfavorable for viruses, preventing them from multiplying or spreading.

Some research suggests that honey may be effective against certain viruses by soothing symptoms or boosting the immune response. However, while honey can support the body’s defenses, it’s not a cure for viral infections — more like a natural aid in some cases. Yeung adds that generally, darker-colored honey shows higher levels of antioxidant activity than lighter varieties, as color is also determined by phenolic content.

Can Play a Role in Supporting Gut Health and the Microbiome

“Honey may support and balance your gut microbiome by acting as a prebiotic,” says Yeung. A summary in Frontiers in Nutrition explains that a healthy gut microbiome supports key metabolic functions.

Possibly Improves Certain Metabolic Syndrome Symptoms

Studies indicate that honey, with its antioxidant and anti-inflammatory properties, could potentially help improve symptoms linked to metabolic syndrome, a collection of health issues often tied to obesity, including central obesity, high blood pressure, insulin resistance, and unhealthy cholesterol levels. “However, this doesn’t mean you should start adding large amounts of honey into your meal plan,” says Yeung. “The most important thing is to remain mindful of the overall amount of added sugars you consume.”

Can I Use Honey Instead of Sugar in Baking?

“When baking, it’s best not to substitute honey and table sugar directly,” explains Yeung. Honey is a liquid, so it adds extra moisture to recipes compared to granulated sugar. This means that if you’re swapping sugar for honey, you’ll likely need to reduce other liquids (like milk, water, or oils) to prevent the final product from becoming too wet or dense.

Another key difference is that honey is sweeter than sugar. Since it packs more sweetness per spoonful, you won’t need to use as much as sugar. Yeung recommends experimenting with adjustments to balance the sweetness and texture.

Additionally, keep in mind that honey can cause baked goods to brown faster due to its natural sugars, so you may need to lower the oven temperature slightly or keep an eye on the baking time to prevent overbrowning, according to the Savannah Bee Company.

What’s the Best Type of Honey?

“I usually recommend choosing a local honey, not just for its flavor but to support your local beekeepers, who play a crucial role in preserving our local bee populations,” says Yeung. “Bees are essential for the production of plant-based foods like fruits, vegetables, nuts, and seeds — pollinating over 130 types of fruits and vegetables. As a former beekeeper, I’m truly passionate about protecting the bees. Without them, our variety of crops and food options would be much more limited.” 

There are several types of honey, each with a unique flavor, color, and texture, depending on the flowers the bees pollinate. Here are some common types, according to the National Honey Board:

• Clover Honey The most popular honey in the United States, it’s light in color, with a mild, sweet flavor.
• Wildflower Honey Made from a variety of flowers, this honey can vary in flavor and color based on the season and location.
• Buckwheat Honey Dark and bold, this honey has a rich, malty flavor and is packed with antioxidants.
• Orange Blossom Honey This light, citrusy honey with a fragrant aroma is often sourced from orange groves.
• Eucalyptus Honey This honey has a distinctive herbal flavor and is often used to soothe coughs.
• Manuka Honey Sourced from New Zealand, this honey is known for its strong antibacterial properties and rich, earthy taste, per research.

Within those categories, you may also see labeling for raw, organic, or local honey.

• Raw honey has not been pasteurized or processed. It comes straight from the hive and may contain natural enzymes, antioxidants, and pollen, per research.
• Organic honey is produced by bees that forage on organically grown flowers, meaning those plants are free from synthetic pesticides, herbicides, and fertilizers, as regulated by the USDA.
• Local honey refers to honey produced by beekeepers within a specific geographic area. Some research supports the idea that consuming local honey can help reduce seasonal allergies.

The Wrap-Up

Honey is often considered healthier than sugar due to its antioxidant and anti-inflammatory properties, along with its potential benefits for soothing coughs and supporting gut health. When incorporating honey into a weight loss plan, it’s important to use it sparingly, as it still contains calories, and to focus on reducing overall added sugar intake.

 

Editorial Resources and Fact-Checking

• Honey. U.S. Department of Agriculture. April 1, 2019.
• Sugar, white, granulated or lump. U.S. Department of Agriculture. October 28, 2022.
• Cianciosi D et al. Phenolic Compounds in Honey and Their Associated Health Benefits: A Review. Molecules. September 11, 2018.
• Anibasa FO et al. Effect of Honey on Cough Symptoms in Children With Upper Respiratory Tract Infection: A Randomised Controlled Trial. West African Journal of Medicine. September 16, 2022.
• Terzo S et al. Honey and obesity-related dysfunctions: a summary on health benefits. The Journal of Nutritional Biochemistry. August 2020.
• Al-Hatamleh MAI, et al. Antiviral and Immunomodulatory Effects of Phytochemicals from Honey against COVID-19: Potential Mechanisms of Action and Future Directions. Molecules. October 29, 2020.
• Your Guide to Baking With Honey. Savannah Bee Company. February 26, 2024.
• Honey Color and Flavor. National Honey Board.
• Johnston M et al. Antibacterial activity of Manuka honey and its components: An overview. AIMS Microbiology. November 27, 2018.
• Organic Regulations. U.S. Department of Agriculture.
• Aw Yong PY et al. The Potential Use of Honey as a Remedy for Allergic Diseases: A Mini Review. Frontiers of Pharmacology. January 25, 2021.
• Palma-Morales M et al. A Comprehensive Review of the Effect of Honey on Human Health. Nutrients. July 6, 2023.
• Eteraf-Oskouei T et al. Traditional and Modern Uses of Natural Honey in Human Diseases: A Review. Iranian Journal of Basic Medical Sciences. June 2013.