Manuka honey is packed with health benefits, but could it also be contributing to your weight gain?
The answer largely depends on how much you're consuming.
To better understand its potential impact on your waistline and overall health, let's examine Manuka honey's composition, calorie content, and how it compares to common sweeteners like table sugar.
How Many Calories Does Manuka Honey Have?
Manuka honey contains around 64 calories per tablespoon, while table sugar contains about 48 calories per tablespoon.
The difference in calories can be attributed to honey's higher density. Honey is much thicker and heavier than sugar, so even though the serving size might be the same, the actual weight of a tablespoon of honey is almost double that of sugar.
One tablespoon of honey weighs approximately 28 grams, while sugar weighs around 16 grams. This denser composition contributes to more calories per serving.
However, it’s important to note that the calorie difference isn’t drastic, and the impact on your weight largely depends on how much you consume.
So, between sugar and Manuka honey, which sweetener is better for your health overall?
Is Manuka Honey Healthier Than Sugar?
Manuka honey may have more calories than sugar, but it also offers powerful health benefits that sugar simply can’t match. Packed with unique bioactive compounds, Manuka honey supports immunity and overall wellness, making it a healthier choice despite its higher calorie count. Here's why:
1. Composition
Honey comprises 38% fructose, 31% glucose, and 18% water, along with trace minerals and vitamins. What sets Manuka honey apart from sugar and other honeys is its bioactive compounds, especially methylglyoxal (MGO), which is responsible for many of its therapeutic properties, including its antibacterial properties.
Refined sugar is pure sucrose (50% glucose, 50% fructose) with little to no additional nutrients or bioactive compounds.
2. Nutritional profile and health benefits
Manuka honey offers a range of health benefits thanks to its unique bioactive compounds, especially methylglyoxal (MGO), which is responsible for many of its therapeutic properties. Here’s how these compounds work:
- Antibacterial: The MGO in Manuka honey inhibits the growth of harmful bacteria like Staphylococcus aureus and E. coli, disrupting bacterial cell membranes. This makes Manuka honey effective in treating skin infections, wounds, and ulcers, preventing infection and promoting healing.
- Antiviral: The combination of MGO and phenolic compounds in Manuka honey helps reduce viral replication, making it effective against herpes simplex (cold sores) and influenza. It alleviates symptoms and prevents further viral spread.
- Antioxidant: Manuka honey contains flavonoids and phenolic acids, which neutralize free radicals and reduce oxidative stress. This helps protect against heart disease, cancer, and diabetes and supports cellular health.
- Anti-inflammatory: Flavonoids and phenolic compounds in Manuka honey reduce pro-inflammatory cytokines, helping to alleviate conditions like arthritis, gastrointestinal inflammation, and eczema.
These bioactive properties make Manuka honey a far more beneficial choice than sugar, providing significant health support alongside its natural sweetness.
3. Sweetness and usage
In sugar, the fructose and glucose molecules are chemically bound into a sucrose molecule, resulting in an equal ratio of 50% fructose and 50% glucose.
However, the fructose and glucose molecules remain separate in honey, which contains approximately 38% fructose and 31% glucose.
Since fructose is sweeter than glucose, honey generally ends up sweeter overall.
Manuka honey, in particular, has been shown to have a higher fructose content compared to other honeys, making it an especially sweet treat.
Because of the sweetness of Manuka honey, people tend to use less honey to achieve the same level of sweetness, which helps reduce calorie intake.
4. Glycemic index
Manuka honey has a glycemic index (GI) of between 54 and 59, while table sugar has a GI of about 65. A lower GI means that Manuka honey causes a slower rise in blood sugar, providing a steady energy release.
Sugar causes a quicker spike in blood glucose followed by a crash, which can lead to hunger and overeating.
Therefore, manuka honey's slower blood sugar response makes it a better option for maintaining stable energy levels and for use by people with diabetes.
Conclusion
So, is Manuka honey fattening? Not necessarily. While it contains more calories than sugar, its extra nutrients, lower glycemic index, and potential health benefits make it a healthier alternative when consumed in moderation.
If you're ready to experience the goodness of Manuka honey, try Bees & Trees Manuka honey today and unlock the natural benefits in every jar.
