Manuka Honey vs. Sugar: What You Need to Know (Comparison Guide)

Sugar itself isn’t dangerous. It’s the over-consumption of sugar today that has caused a widespread obesity epidemic. It’s often hidden in foods and called other things, making it difficult for consumers to regulate their sugar consumption.

Manuka honey contains sugars, but it offers much more. Alongside fructose and glucose, manuka honey has uniquely high levels of the antibacterial compound methylglyoxal, making it a powerful ingredient not just used in food.

Manuka honey is far more versatile, and even used for serious medical conditions. As a result, in the debate between honey vs. sugar, we think there’s a clear winner.

The story of honey

As nectarivores (things that eat nectar), bees have a bit of a tough time when flowers are in short supply.

So they make honey as a food source to get them through the changing seasons.

They do this by collecting nectar, digesting it, then regurgitating and chewing it to reduce its moisture content. That way, it can be stored safely in the honeycomb and not go mouldy.

But this sweet, viscous liquid is delicious to other organisms too - not just bees.

In fact, there’s evidence that humans have been consuming it for the last 60,000 years¹. Honey is even mentioned in some of the oldest medical books, aged around 8,000 years².

Until the Western world discovered and experimented with sugar, honey was on top³. After the Greeks and Romans got their hands on sugar, the fates of these natural sweeteners became intertwined for millennia to come. But we’ll get to that.

So our relationship with honey goes way back. Unfortunately, its long-established reputation for health and wellness has led to plenty of contaminated fakes on the market.

The problems with honey processing and labelling

In order to sell honey in bulk at cheap prices, some manufacturers dilute it down with other processed sugars like high fructose corn syrup.

This ingredient is associated with numerous health concerns⁴, largely a hidden additive that goes unnoticed by the average consumer. Worse still, it can be called different things⁵, so even the more astute buyers can eat it without realising.

The honey that has been studied for its health benefits is not diluted, overly processed, or contaminated.

It is raw and as close to fresh from the hive as possible.

To get the best possible honey product, you want verified pure and raw honey.

The safest, most effective honey

Ideally, you want UMF™-graded manuka honey because:

• It has been scientifically proven to contain around 100 times more of the antibacterial properties than what regular honey offers⁶.

• It has been scientifically proven to help with numerous health conditions from the inside out, including (but not limited to); stomach issues, hormone imbalances, allergy symptoms, sinus infections, fungal infections, skin problems, and even serious wounds.

• It is the most regulated honey in the world, tested to rigorous standards so that you can be sure you’re getting the real deal.

That’s why, for the purposes of this guide, we’ll be focusing on comparing manuka honey vs. sugar.

The story of sugar

Sugar, or sucrose (its scientific name), is simply a molecule compromised of carbon, hydrogen, and oxygen. This makes it a carbohydrate⁷.

Sucrose occurs naturally in most plants, and contains two simpler sugars you’ve probably heard of; glucose and fructose.

Before sugar came along, honey was the only real natural sweetener. It took around 2,000 years for sugar to move from its native New Guinea origins to India³, the gateway to the rest of the world; gaining traction and interest from scientists and colonialists alike.

And like honey, it’s never just been a food.

“If you want to understand Western history, you have to understand sugar. And vice versa. Because sugar’s not just something sweet: over the centuries it’s been a medicine, a spice, a symbol of royalty, and an instrument of disease, addiction, and oppression.”

• The illustrated history of how sugar conquered the world, Saveur. 

Over the years, addiction to the versatility of sugar, its status, its exotic allure and huge profitability fuelled some of man’s most heinous exploits, including the slave trade.

It wasn’t until mid-way through the 20th century that the message of moderation began to spread.

In 1966, high sugar consumption was associated with diabetes and other life-threatening illnesses. But fat was considered more of a villain, so low-fat, high-sugar alternatives flushed the supermarket shelves and exacerbated the problem further³.

Around this time, sugar alternatives began to develop. Aspartame, high-fructose corn syrup, and sucralose (commercially known as Splenda), began to replace sugar in many foods but hadn’t had the same level of testing for long-term health impacts.

Today’s consumer is more aware of the importance of moderation and more natural options.

But is sugar in its purest, rawest form, dangerous? Or is it about the quality and quantity of sugar consumed?

Is sugar dangerous to our health?

Sugar is naturally present in most of the foods that we need for a healthy diet, from fruits and vegetables to wholegrains.

Glucose, particularly, is vital to our survival. It’s the most important food for our brains and gives us energy⁸.

Our bodies generate glucose naturally by breaking down our food.

By sticking to clean foods (i.e. unprocessed), our bodies get the sugar they need along with the dietary fibres and nutrients that help us to use it optimally. Fibre and protein help our bodies to sustain the energy hit from sugar for longer, so we feel full and alert all day long⁹.

Without these nutrients, the energy hit we get from sugar is much shorter, and makes us feel tired and hungry. So sugar in its natural state is important as part of a balanced diet. It’s vital, in fact.

But we’re not consuming it this way most of the time.

How refined white sugar (table sugar) is processed

By extracting and isolating sugar, we lose the buffer nutrients we need to manage the impact of the sugar on our health.

When sugar cane is processed, it is milled and refined to become a purer, more concentrated substance.

This substance is spun to separate the resulting crystals from the liquid juice, and the crystals are spun again to remove any impurities¹⁰. This results in raw cane sugar.

Next comes carbonation.

Sugar is mixed with carbon dioxide gas and calcium hydroxide to produce hard sugar crystals. It’s then filtered to remove its natural colour, boiled, washed with water, and repeatedly spun to get the fine, consistent white table sugar we know today.

Ultimately, the way that sugar is processed isn’t particularly problematic. It’s where and how it’s used, the way it can be misleadingly labelled, and the over-consumption that happens as a result.

Like for example, diluting honey (which already contains naturally-occuring sugar), with additional (and highly processed) sugars.

Manuka Honey vs. White Sugar for Health and Nutrition

Honey and sugar are both safe as part of a balanced diet. But honey offers a lot more health benefits in its purest form than sugar.

So let’s get into the specifics.

The health pros and cons of manuka honey

Manuka honey is a type of honey, made from the nectar of the mānuka plant in New Zealand.

Like regular honeys, it’s high in fructose, which is technically a carbohydrate.

This isn’t a con of manuka honey unless it’s overly consumed. Like any sugar or carb, it can be part of a healthy diet in moderation.

Luckily, the benefits of consuming it in moderation can be extensive, so the pros massively outweigh the single con!

Here’s what the science says about the health benefits of manuka honey:

• The uniquely high levels of methylglyoxal (MGO) in manuka honey give it superior antibacterial properties. This means that it can be an impactful treatment for just about any inflammation or infection. It works by sealing off the affected area, blocking bacteria from getting in, and providing a moist healing environment for quick relief.

• The antibacterial properties, high acidity, hydrogen peroxide content, and osmotic effect of manuka honey makes it ideal for protecting and treating burns. When topically applied, the honey seals off the inflamed area, and promotes cell regeneration¹¹.

• Topical application can also help to relieve and soothe skin conditions like acne and eczema. The same process applies; the area is protected so healing can take place.

• Thanks to its anti-inflammatory effects, honey has been found to alleviate the negative impacts of oxidative stress (cell damage)¹² which causes a host of unpleasant health problems.

• Due to its phenolic compounds, honey has been found to increase testosterone levels and help balance hormones. This is critical for men and women, particularly during menopause for the latter.

• As a light carbohydrate containing glucose and amino acids, manuka honey is a great pre- and post-workout snack. It gives the body sustained energy for exercise, and helps cells to repair themselves afterwards.

• Studies have shown that consuming manuka honey is better than sugar for controlling the body’s hyperglycemic state. This means that the impact of the sugars in honey on blood sugar levels aren’t as dramatic or as threatening to our health¹³.

The benefits of manuka honey are extensive.

Most medical issues that it’s used for involve some kind of inflammation, infection, or lesion. With its high antibacterial and anti-inflammatory properties, manuka honey is one of the most versatile natural solutions on the market.

It’s so much more than a carbohydrate and sugars.

Comparing Manuka Honey With Other Types of Sugar

We have largely focused here on comparing manuka honey vs. white table sugar. But there are other types on the grocery store shelves.

How do they compare to honey? Let’s see.

Manuka honey vs brown sugar

White table sugar is typically brown before it’s spun multiple times in a centrifuge to get rid of its natural colour.

So brown sugar is often less processed sugar, or white table sugar that has been mixed with molasses. It makes softer but denser baked goods, and has a different flavour to white sugar.

While brown sugar technically has a few more nutrients and slightly less calories, the differences are negligible¹⁹. So when comparing manuka honey to brown sugar, it’s really the same story as white table sugar.

Manuka honey vs coconut sugar

Coconut sugar comes from the sap of coconut palm trees, which are tapped - similar to how maple sap is collected for maple syrup.

The sap is diluted with water, boiled, dried, and crystallised. It’s less processed than white table sugar, but nutritionally-speaking, it’s almost identical.

Manuka honey still offers more than coconut sugar.

Manuka honey vs granulated sugar

Granulated sugar is simply another way of describing processed sugar that has been made for baking or adding to beverages.

It might be brown or white, and may have slightly different flavour profiles. But nutritionally, it’s the same as refined table sugar.

So manuka honey is the healthier choice over granulated sugar.

Manuka honey vs processed sugar

All sugar has been processed in some way. Some sugar types are processed less than others; like coconut sugar or brown sugar.

But ultimately, the nutritional values are almost identical. And that’s pretty limited.

By opting for manuka honey instead, you’re getting a plethora of added wellness benefits on top of a delicious sweetener.

Uses of Manuka Honey vs. Sugar

We’ve mentioned a few of the ways that you can use manuka honey and sugar, so let’s look at these in a little more detail.

Uses for manuka honey

Whether ingested or applied topically, the health benefits of manuka honey have been scientifically proven time and time again.

So it’s no wonder that this honey has become a versatile ingredient and agent in numerous contexts.

In fact, we listed over 170 ways that you can use manuka honey right here.

Here’s a snapshot of just some of them.

Manuka honey in food

The most obvious place to start: manuka honey as a food.

Delicious on its own off a spoon, in a cuppa, as a glaze, in a summer cocktail or mocktail, on your morning oats, or delicious bliss balls - the options are endless.

Manuka honey in skincare

Providing a moist and protective healing environment for inflammation, manuka honey is a fantastic topical acne or eczema treatment.

It’s easy to make your own lip scrub, body butter, or face mask and add your favourite natural scents and ingredients.

Manuka honey in haircare

That’s right, you can even protect your scalp and nourish your hair with manuka honey!

Our hair mask recipe tells you everything you need to know.

Manuka honey in medicine

Loved by doctors and vets alike for its natural healing properties, you can make your own manuka honey wound dressing to use at home.

It can even be used for dogs and cats - just check with your vet first.

Uses for refined sugar

Is sugar as versatile as honey?

Let’s see.

Sugar in food

Sugar is a staple in many recipes, particularly in baking, and is often added to drinks for an extra sweet kick.

It’s best to check before adding sugar that the food doesn’t already contain added sugar.

Sugar in skincare

Sugar can be added to DIY scrubs for your face as a natural abrasive. We recommend adding sugar to our lip scrub recipe with manuka honey to help clear dead skin cells.

Sugar around the house

Sugar can be used in some surprising hacks around the house. Keep flowers fresh for longer by adding vinegar and sugar to their water. Sugar and warm water removes grass stains from clothes.

You can also use the abrasive crystals to give your coffee grinder a proper scrub.