Brown sugar or honey; which is better for weight loss?

Honey and brown sugar both are sweeteners, but many people consider honey to be healthier than brown sugar. That is not completely true; like brown sugar, honey is also high in carbohydrates and it can raise blood sugar levels in the body, and is also high in calories.

Similar to brown sugar, honey also sweetens your meals and the difference is mainly between the taste, texture, and nutritional profile.

Why is honey better?

If you are planning to lose weight, honey can be considered a better option when compared to brown sugar because it has a lower calorie density. While calorie density is comparatively slightly less, it requires only a small amount to achieve the same sweetness level. Both honey and brown sugar are hugh un calories, so consuming either one in large amounts can also hinder your weight loss. Honey as a food product won't help you lose weight, it should be combined with a balanced diet rich in fruits, vegetables, lean proteins, and whole grains, it will help reduce the food cravings.

Honey has better health benefits because of its high antioxidant content. However, it has small amounts of vitamins and minerals. Honey also has a lower glycemic index when compared to brown sugar and the increase in sugar spike level is less dramatic.

Even though honey seems slightly healthier than all the other sweeteners, it should be consumed only in moderation. Honey comes from a more natural source and because honey is not adulterated, it is more nutritious than other sweeteners.

How to use honey for weight loss?

Honey has 21 calories per teaspoon and it boosts metabolism in the body and when consumed with warm water and lemon in the morning, it can enhance the fat-burning process in the body. The low glycemic index in the body provides sustained energy. A teaspoon of honey before a workout can provide a quick energy boost, helping you exercise more effectively and burn more calories.

Honey also has mild laxative properties and helps improve digestion, which is essential for weight management. It helps reduce hunger pangs and cravings. Apart from switching to honey alone in your weight loss journey, you can also switch to other protein and fiber rich foods that helps reduce your cravings for sweet.

Disadvantages of honey

Honey has a high content of water and it has glucose and fructose. One spoonful of honey has over 64 calories and is highly sweet, so consuming too much of it may increase the risk of developing obesity. Honey also increases the risk of type 2 diabetes.

The WHO also mentioned that honey given to infants younger than 12 months might increase the risk of infant botulism - a life-threatening disease.

Make sure to use raw honey. With lots of products in the market, there are high chance that honey is adulterated and it might not offer the right benefits.

Medicinal properties of honey

Honey is also known for its medicinal properties. It is used as a cough suppressant and research suggests that honey is a natural way to reduce acute cough in children. Research published in 2020 noted that honey is an effective anti-allergic agent. It also mentioned that honey is an alternative to antibiotics and it can be considered a complementary therapy for locally infected wounds.