Dietitians: Honey and Maple Syrup Are Not Significantly Healthier Than Sugar
Dietitians say natural sweeteners, including honey and maple syrup, act in the body much like sugar. The total amount of sweetness consumed daily matters more than the type of sweetener.
Is honey, maple syrup or stevia a healthier choice than ordinary sugar? Nutrition specialists quoted by the US lifestyle publication Martha Stewart stress that no single sweetener can be called the healthiest, because what matters most is how much sweetness a person consumes every day.
Two groups of sweeteners
Registered dietitian Sapna Peruvemba divides sweeteners into two groups. The first contains nutrient-providing products such as sugar, honey and maple syrup. They contain calories and raise blood glucose levels. The second group includes sweeteners with very few or no calories, such as stevia and sucralose, which generally do not noticeably raise blood sugar.
Yet the second group is not flawless either. British nutritionist Rhiannon Lambert explains that zero-calorie sweeteners also activate sweet taste receptors, so the body still perceives sweetness even without taking in calories. For some people they may sustain cravings for sweet foods.
Honey and maple syrup
Honey and maple syrup are often marketed as more natural, but they contain glucose and fructose and add to total sugar intake. Peruvemba notes they may contain small amounts of vitamins and minerals, but to get a noticeable benefit a person would have to eat so much that the harm of added sugar would outweigh the gain. She warns that seeing these products as healthier can encourage people to use more of them.
The glycemic index is not everything
A product with a lower glycemic index is not automatically healthier. Agave syrup has a lower index than sugar, yet it remains a concentrated source of added sugar. The index also ignores portion size and the other foods eaten at the same meal.
What the specialists recommend
Stevia and similar sweeteners can help control blood glucose, especially for people with diabetes, or reduce calorie intake. However, questions about their long-term effects remain unanswered, while the risks of excess added sugar are better established.
The dietitians advise focusing on overall diet: eating more minimally processed, nutrient-rich foods, getting enough fibre, protein and healthy fats, and gradually cutting sweetness. Lambert suggests adding naturally sweet foods, such as berries, since taste buds can adapt to less sweet flavours over time.
