Honey vs. Stevia: Which Natural Sweetener Is Better?

If you are finding a way to replace refined sugar in your diet, you might have already come across honey and stevia. They’re both very popular and for a good reason!  

Honey gives you stable energy and boasts trace nutrients for better health. And stevia? It works very well for maintaining blood sugar levels. 

Many people find themselves stuck with a choice to make. Which of the two is better? The answer actually depends on your health goals. Mind you, the decision is not that hard to make. 

At a Glance 

• Honey contains sugar + water + enzymes + trace nutrients. People prefer honey because it has antioxidant and anti-inflammatory properties. 

• Stevia is a zero-calorie natural sweetener.  It is a better option for controlling blood sugar and managing weight (reducing calories).

• Honey is better than stevia for overall health benefits. 

What is Honey?

We’ve all heard of honey, probably tasted it too. It is a naturally occurring sugar made by honeybees. Bees collect pollen and nectar and turn it into honey. 

Composition

Honey contains: 

• Carbohydrates (sugars like fructose and glucose)

• Water 

• Minor components (enzymes + acids + trace nutrients)

The ratio of fructose and glucose in honey determines its physical qualities. For instance, crystallization. 

• High fructose = honey remains in its liquid form longer.

• Higher glucose = gives honey a coarse texture on solidifying.

Why Do People Choose Honey?

People choose honey as a more "wholesome" alternative to refined sugar for various reasons. These include:

• It is natural and minimally processed (especially raw honey)

• Honey boasts a rich, complex flavour which enhances the taste of drinks and baked goods. 

• It releases energy into your body without spiking the glucose levels. 

• It boasts beneficial compounds like flavonoids, which give honey its antioxidant properties. 

What’s Stevia?

Stevia is another natural substitute for sugar. It is made from leaves of Stevia rebaudiana. You might think that it’s a fairly new discovery, but it's not! The Guaraní of South America have used stevia for centuries. They called it ka'a he'ê, which roughly translates to “sweet herb.” Moreover, the locals in Brazil and Paraguay use stevia to sweeten their teas. 

What Makes It Calorie-Free?

Stevia is a calorie-free sweetener. Yes, you’re reading it correctly. The active compound in stevia, steviol glycosides, gives it the sweetness. However, humans cannot process these glucosides. This makes it “zero-calorie” despite all the sweetness. 

Fun fact? It’s up to 400 times sweeter than sucrose. That’s practically a lot! This means you will need little stevia to experience the same sweetness. 

How Much Stevia is Safe for Use?

FDA officials use the concept of acceptable daily intake to measure the safety of consumption. According to them, you will need to eat 27 packets of stevia each day to hit the limits. 

Possible Benefits

Some of the potential benefits of stevia are:

• It's safe for people with diabetes, obesity, or high blood pressure. 

• It is a potential antioxidant and may fight inflammation

• May help your kidneys work better. 

Note. The FDA does not approve of stevia for treating any health conditions. Moreover, stevia in the form of whole leaves, roots, stems, other parts, crude extracts (below 95% stevia), and supplements is not approved. 

Comparison: Honey vs Stevia

Below is a table comparing honey vs stevia as natural sweeteners.