What is honey?
In ancient Greece, honey was described as the ‘food of the Gods,’ while in China, it’s classified as a medicine. It’s reported to have antimicrobial properties, wound-healing powers and, in its natural form, is a source of several micronutrients.
Honey is a product created by bees following the collection of nectar from flowering plants. It’s stored as honeycomb in the beehive to provide food for the winter. This is important, because over this colder period, there are fewer opportunities for the bees to forage and fewer flowers from which to gather nectar. Honey makes the perfect store-cupboard staple in the hive, supplying the colony with nutrients and energy.
In its raw form, honey consists of amino acids, antioxidants, micronutrients and sugar. Although it has a high fructose content, it has a relatively low glycaemic index (GI), making it a useful sugar alternative when consumed in moderation. Commercial honeys undergo a filtration process and are heat-treated to both prevent the sugars from crystallising and to kill microbes, including yeasts, before storage. This extends the shelf life and makes the honey look more attractive in the jar, but negatively impacts the honey’s antioxidant content and its potential health benefits.
Next, discover if sweeteners are bad for you, how much sugar you should have a day and read up on the full benefits of honey.
Can everyone eat honey?
Although most of us can enjoy honey, it’s not acceptable to all. Honey is not vegan, as it’s technically an animal product and those following a vegan diet exclude any food that exploits living creatures. Harvesting honey is seen as detrimental to the bees who have worked hard to manufacture it for the purpose of supporting their own survival through the colder months.
For diabetics or those trying to manage their blood sugar levels, there is no real advantage to substituting sugar for honey, as both will ultimately affect blood sugar levels. In addition to this, infants under the age of 12 months should not eat raw or commercially produced honey. This is because they may be at risk of a type of food poisoning called botulism.
What are the vegan alternatives to honey?
There are a number of vegan alternatives, but it’s worth bearing in mind that, just like honey, these syrups are classed as ‘free’ sugars, the type we are advised to cut back on.
- Date syrup is a paste or syrup made by blending dates. The resulting syrup has a low GI and a lower fructose content than most sweeteners. Date syrup is rich in protective plant compounds called polyphenols, and like honey has natural anti-microbial properties. It contributes some micronutrients, including potassium.
- Maple syrup is made by extracting the sap from the trunks of the ‘red’ or ‘sugar’ varieties of the maple tree. The syrup is graded based on colour and flavour – grade B is the darkest and strongest. Variations in colour are due to the length of the season and the concentration of protective phytochemicals.
- Inulin syrup is typically made from chicory root. This syrup is actually a prebiotic fibre which fuels microbes. It has a low GI and a mild sweet flavour, but if eaten in large quantities, may have a laxative effect for some people.
- Rice syrup is made by exposing cooked brown rice to enzymes that break down the natural starches to simple sugars. Being predominantly glucose, rice syrup has a high GI and a low fructose content. It contributes little in the way of nutrients.
- Agave syrup is made from the juice of the leaves of the agave plant. This syrup is thinner in consistency than honey, with a lower GI. However, it does have a high fructose content and for this reason it is not one of the healthiest alternatives and best avoided by those with diabetes.
Enjoyed this? Now read:
Is honey good for you?
Why is sugar bad for me?
How much sugar per day?
Are sweeteners bad for you?
15 tips for sugar-free baking
Is stevia good for you?
Try our moreish vegan recipes:
Vegan millionaire’s bars
Pumpkin seed butter
Vegan date and walnut flapjacks
Raw lemon cheesecake
Grapefruit and agave pistachio salad
This article was reviewed on 6th December 2024 by Kerry Torrens
Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.
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