Date syrup and honey are two popular natural sweeteners. Both provide nutrients and potential health benefits. However, they differ in their exact nutrition profiles and effects on blood sugar. Date syrup tends to be richer in certain minerals while honey contains more antioxidants. For blood sugar control, dates have a lower glycemic index than most types of honey. So for diabetes or metabolic syndrome, date syrup may be the healthier choice. But honey also offers antibacterial andanti-inflammatory properties. Overall, both can be healthy options in moderation as part of a balanced diet.
What is Date Syrup?
Date syrup is a thick, dark brown liquid sweetener made from ripe dates. It goes by names like date honey, silan, dibs, and rub. To make it, dates are boiled until soft and blended into a purée. The mixture is filtered to remove solids and concentrated into syrup. Compared to pure honey, date syrup has a richer color and taste. It has subtle caramel notes similar to molasses or maple syrup. Date syrup owes its sweetness to fructose and glucose like other natural sweeteners. It’s around 50-60% sugar by weight. The type of dates used and exact preparation method affect the nutrition profile and flavor. But in general, date syrup provides more minerals and fiber than honey. It also scores lower on the glycemic index, meaning less of an impact on blood sugar.
Here’s how the nutrients in 3.5 ounces (100 grams) of date syrup and honey compare:
Date syrup provides more fiber and key minerals like magnesium, potassium, calcium, manganese and copper compared to honey. However it’s not a significant source of protein.
What is Honey?
Honey is a thick, golden liquid sweetener produced by bees from flower nectar. Bees collect the nectar, break it down into simple sugars and store it in honeycombs inside hives. The natural enzymes in honey also generate hydrogen peroxide and gluconic acid which give honey antibacterial properties. Most honey is pasteurized to kill any yeast and delay crystallization. But raw, unpasteurized honey is also available. The color, aroma, taste and nutrition of honey varies based on the flowers bees visit. Common varieties include wildflower, clover, orange blossom, sage and buckwheat honey. On average, honey is around 80% sugar by weight. So it’s slightly sweeter than date syrup. It also has a smooth liquid consistency making it easy to use.
Honey is predominantly sugar and water with small amounts of other nutrients. One tablespoon of honey (21 grams) provides:
– Calories: 64
– Carbs: 17 g
– Fiber: 0 g
– Sugars: 17 g
– Calcium: 1% DV
– Iron: 0% DV
– Magnesium: 0% DV
– Manganese: 2% DV
– Potassium: 1% DV
The main vitamins and minerals in honey are riboflavin, niacin, pantothenic acid, calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc. But amounts are quite small. Honey’s main health benefits come from antioxidant compounds like polyphenols.
Glycemic Index and Diabetes
The glycemic index (GI) measures how quickly foods increase blood sugar. Low GI foods (under 55) cause a gradual rise while high GI foods (over 70) lead to rapid spikes. For people with diabetes, a food’s GI is an important health consideration.
Most types of honey have a high GI between 70-87. This is due to their high fructose content. Fructose has a low GI by itself. But it doesn’t require insulin for absorption, so it has a limited ability to moderate blood sugar when eaten with glucose and starch.
Dates have a medium GI around 55. And date syrup has an even lower GI of 35-40. The fiber and nutrients in dates help slow digestion and glucose absorption. One study in 14 healthy adults found date syrup resulted in better blood sugar regulation than white sugar when eaten with bread.
So for people with diabetes or insulin resistance, date syrup would likely be the healthier choice over honey. Its lower glycemic impact helps maintain steady blood sugar levels.
Glycemic Index Comparison
|Common wildflower honey
Antioxidants and Anti-Inflammatory Effects
Both date syrup and honey contain antioxidants that combat oxidative stress and inflammation in the body. But honey, especially darker varieties, tend to be higher in protective polyphenols and phytochemicals than date syrup.
The exact antioxidant content depends on the floral sources. But honey varieties like buckwheat, wildflower and manuka are particularly rich in phenolic acids, flavonoids and other compounds. Researchers have found raw, unprocessed honey has the highest antioxidant levels for health benefits.
When comparing the ORAC values (measure of antioxidant power), honey has a score of 800-2500 while dates are around 400-800. So honey has roughly 2-6 times more antioxidants:
– Clover honey: 300-700 ORAC
– Wildflower honey: 800-2500 ORAC
– Buckwheat honey: 1000-2000 ORAC
– Medjool dates: 400-600 ORAC
Honey also exerts anti-inflammatory effects in the body. In studies, honey decreased inflammatory markers like homocysteine, C-reactive protein and tumor necrosis factor alpha (TNF-α). Manuka honey, in particular, lowers TNF-α which plays a role in fever, diabetes and metabolic syndrome.
So thanks to its high antioxidant and anti-inflammatory properties, honey may offer more benefits for combating disease and promoting overall health.
Honey possesses potent antibacterial effects lacking in date syrup. Its glucose oxidase enzyme produces low levels of hydrogen peroxide that kill harmful bacteria. Honey also has an acidic pH and high sugar content which bacteria can’t survive in.
Clinical studies show manuka honey inhibits common bacterial pathogens like Escherichia coli (E. coli), Staphylococcus aureus and Pseudomonas aeruginosa. Applying honey to wounds and burns accelerates healing and reduces infection risk.
Doctors also use honey to treat coughs, colds and sore throats. The antibacterial properties fight respiratory infections. And honey coats and soothes the throat, also relieving coughing.
With its unique antibacterial qualities, honey can help prevent foodborne illness and treat certain infections. Date syrup does not provide the same health benefits.
Downsides and Precautions
Despite potential benefits, both date syrup and honey should be eaten in moderation. Their high carbohydrate and sugar content can negatively impact weight and metabolic health when over-consumed.
Three tablespoons of honey provides about 48 grams of sugar – almost the same as a 12 ounce can of soda. Similarly, three tablespoons of date syrup has around 45 grams of sugar. The American Heart Association recommends limiting added sugar intake to 25 grams per day for women and 36 grams for men. So just one serving of these sweeteners can surpass the suggested amount.
For individuals with diabetes or prediabetes, portions should be even smaller and blood sugar carefully monitored. When eaten in large amounts, their high GI and fructose content become a concern.
There is also the risk of allergic reactions and botulism poisoning from honey. Raw honey may contain pollen or spores that trigger allergies in some. Botulism spores are also occasionally found in honey and pose a safety risk for infants’ underdeveloped digestive systems. For this reason, babies under one year old should not be fed honey.
As with any sweetener, both date syrup and honey are best consumed in moderation as part of an overall healthy diet. Other ways to reduce their glycemic impact include pairing them with protein, fat, fiber or vinegar.
Both date syrup and honey production help support ecological sustainability in certain ways. Date palms require very little water to grow, so date production is sustainable in arid Middle Eastern climates. And the pollination services honey bees provide play a crucial role in food crop production and plant biodiversity.
But industrial practices may undermine these environmental benefits. Large monoculture date farms reduce biodiversity compared to small interspersed gardens. And commercial beekeeping can negatively impact wild bee populations through disease transmission and competition over flower resources.
So to ensure sustainable production, conscientious consumers should look for small-scale harvested date syrup and locally sourced raw honey. This supports traditional harvesting methods with minimal ecological impact.
Date syrup and honey have similar costs per ounce. But date syrup tends to be more expensive.
Raw, organic date syrup costs around $1 per ounce. Regular date syrup sells for around $0.60 to $0.75 per ounce.
Organic raw honey can run from $0.75 to $1 per ounce. Non-organic raw honey is cheaper at $0.50 to $0.60 per ounce. And regular processed honey can cost as little as $0.30 per ounce.
So honey provides more antioxidant benefits for a lower cost in most cases. But for those monitoring blood sugar, the extra cost of date syrup may be worthwhile.
How to Use Date Syrup and Honey
Date syrup and honey can both substitute for sugar in drinks, baked goods, desserts and other dishes. But they aren’t quite as sweet as white sugar.
When substituting for one cup of sugar, use:
– 1 1/4 cups honey
– 1 cup date syrup
Reduce any liquids in the recipe slightly to account for their moisture. And lower oven temperatures by 25°F to prevent excess browning.
Here are some ways to use date syrup and honey:
– Sweeten smoothies, coffee or tea
– Bake into bread, muffins and cakes
– Mix into oatmeal or yogurt
– Glaze chicken or salmon
– Roast root vegetables
– Make salad dressings and marinades
– Flavor protein bars or energy bites
For a nutritional boost, use date syrup in baking. For antioxidant benefits, use raw honey in tea or yogurt. And enjoy manuka honey straight from the spoon at the first sign of a sore throat.
|282 per 100g
|304 per 100g
|75g per 100g
|82g per 100g
|6.4g per 100g
|0.2g per 100g
Based on nutrition profile and health effects, is date syrup or honey preferable?
For blood sugar control, date syrup wins with its lower GI impact. The fiber and nutrients also aid digestion. So date syrup gets the advantage for diabetes management and weight maintenance.
But for overall wellness, honey provides more benefits. The high antioxidant content helps combat disease and inflammation. And raw honey offers antibacterial properties for wound healing and respiratory health. Honey is also cheaper and easier to use in most recipes.
In the end, including small amounts of both natural sweeteners can be healthy as part of a balanced diet. Date syrup lends minerals and fiber while honey provides a dense source of antioxidants. But honey in particular should be eaten in moderation due to its high glycemic index.
The healthiest approach may be reserving sweeteners for occasional treats rather than daily use. And when you crave something sweet, letting your blood sugar status, ingredient availability and nutritional needs guide your choice between dates, honey or other alternatives.
The Bottom Line
– Date syrup and honey offer minerals, antioxidants and potential health benefits.
– Date syrup is lower GI, so better for blood sugar control.
– Honey provides more antioxidants and antibacterial effects.
– Both should be eaten in moderation due to high sugar content.
– Choosing raw, minimally processed varieties is best.
– Which is healthier depends on your nutritional needs and health conditions.