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In the Sweetener Series we take a look at sugar alternatives: the good, the bad and the ugly. This week, we’ll examine honey.

Pure raw honey is made from flower nectar collected and transformed by honeybees. It is primarily fructose (38%) and glucose (31%), with other sugars (7%). The remainder is water (17%) and a variety of nutrients (7%). One tablespoon of honey contains 64 calories.

I’m frequently asked, “Isn’t honey better than sugar?” Sugar is sugar, regardless of form. Honey will spike your blood sugar the same as any sugar, so the same rules about moderation apply. Because pure raw honey contains nutrients, I recommend it over table sugar.

Pure raw honey contains enzymes, antioxidants, and trace amounts of two popular health supplements: bee pollen and propolis. It also contains amino acids, vitamins and minerals. In general, the darker the honey, the more antioxidants it contains. Pure raw honey does not spoil and can actually be used as a preservative in foods.

If the honey is not “raw,” it has been processed to some degree. Typically, honey is filtered and heated for cosmetic reasons (to make it clear and bright and to prevent granulation). Processing destroys enzymes and removes nutrients, pollen, and beeswax. Processed honey may also be cut with cheaper sweeteners, like corn syrup. For example, KFC’s Honey Sauce packets contain high fructose corn syrup, sugar, corn syrup, natural flavor, caramel color, and only 11% real honey.

Avoid processed honey because it has little or no nutritional value. Read labels carefully. Better still, buy from a trusted local producer who can provide assurance that the label accurately describes the contents. (See “A Note on Organic Honey” below.)

There are hundreds of honey varieties with different colors, aromas, and flavors. These qualities are mostly determined by the plant supplying the nectar. (Bees have a 6-mile flight radius and gather nectar from a variety of plants. It is unlikely that any batch of honey contains nectar from only one plant species. Beekeepers create a dominant flavor by placing the hives near the desired plant.) To a lesser extent, the season, climate, region, and how the honey is processed also influence the color and flavor.

When substituting honey for table sugar, start with half the amount called for in the recipe, then taste and adjust as necessary. Honey is a good sweetener for baked goods because it attracts moisture. For this reason, reduce the amount of liquids in the recipe by ¼ cup for each cup of honey used.

Do not feed honey to children under 2 because their stomachs may not produce enough acid to destroy bacterial spores (Clostridium botulinum) that may be present in the honey.

A Note on Organic Honey:
It is unlikely that any honey produced in the U.S. is truly organic, despite what the label may say. Bees can fly up to 6 miles away from their hive, and because pesticides are so widely used they often come in contact with them. Beekeepers may do their best, but the results are uncertain.

According to beekeeper Arthur Harvey, who also works as an Inspector for the International Association of Organic Inspectors, “What USDA has said is that you can certify any product as organic as long as you comply with existing regulation, but there are no regulations for honey. That means the green USDA Organic sticker on honey is meaningless.”

References:
Amazing Benefits of Honey. www.benefits-of-honey.com. 2010.

Binnie, Bob. Why Filter Honey? Blue Ridge Honey Company. 2007.

Broadhurst Ph.D., Leight. Basic Health Publications User’s Guide to Propolis, Royal Jelly, Honey, and Bee Pollen. Basic Health Publications. 2005.

Green Earth Naturals. Why Enzymes are so Vitally Important. http://www.crystalalgae.com. 2005.

HA, Mark. Really KFC?! “Honey Sauce” instead of Honey? The Food Bond. March 28th, 2009.

International Organic Inspectors Association. IOIA Online Directory: Arthur Harvey. www.organicweb.org/ioia/ Pg. accessed May 2010.

KFC. Ingredient Guide. http://www.kfc.com/nutrition/ April, 2010.

National Honey Board. Carbohydrates and the Sweetness of Honey. www.honey.com. 2010.

National Honey Board. Frequently Asked Questions. www.honey.com. 2010.

National Honey Board. Honey: A Reference Guide to Nature’s Sweetener. www.honey.com. 2010.

National Honey Board. Honey Labeling Information, Regulation & Tips. www.honey.com. 2010.

National Honey Board. Sweet Tips for Honey Use. www.honey.com. 2010.

Schneider, Andrew. Don’t let claims on honey labels dupe you. www.seattlepi.com December 31, 2008.

Williams, Dr. David. Alternatives. Vol. 10, No. 7, Pg. 52. January, 2004.

Wood, Rebecca. The New Whole Foods Encyclopedia. New York: Penguin Books. 1999. Pg. 162.

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