It's a simple switch a lot of people make to avoid the empty calories of refined sugar. Many people believe swapping honey into baking recipes is a "healthier" option. Similarly, packaged products that are sweetened with honey can also make you think you're getting a sugar upgrade.
But is honey actually better for you?
The answer: Not really, when it's used as a food. Honey does have some nutrients, like ron and vitamin C, but it's less than 1 percent of what you need in a day. That it's basically meaningless, says Amy Keating, R.D., a Consumer Reports nutritionist.
The compare calories. Honey has slightly more at 21 calories per teaspoon compared with 16 calories per teaspoon of sugar. If you stir honey into your tea or use as a sweetener in baked goods, that makes it a type of added sugar.
"Honey should be treated like all added sugars, something to include in your diet carefully and kept to a minimum," Keating says. The American Heart Association recommends that men consume no more than 9 teaspoons (36 grams) per day, and women and children, no more than 6 teaspoons (24 grams) daily. A teaspoon of honey contains almost 6 grams of sugars.
Still, research shows that there are some benefits to honey.
For centuries, honey has been used as a home remedy for cough, allergies, and even healing wound. But evidence that it actually works is mixed.
It's worth trying a spoonful of honey to ease a cough: Some research shows that it can help. But don't try this it infants under 1 year old. Honey can contain the bacteria that cause infant botulism. (Honey is safe for children once they've reached their first birthday.)
Don't rely on honey to help with a runny nose, itchy eyes, or stuffy sinuses during allergy season. Some people swear "local" farm honey alleviates their seasonal allergies. The Asthma and Allergy Foundation of America says it actually doesn't have notable benefits.
The ancient Egyptians used honey to speed wound healing and prevent infection, and there may be some truth that it works. A 2015 review published by the medical organization Cochrane showed honey is more effective than traditional antiseptics in treating certain burns, but the report authors stress that more research needs to be done.
The effect may be due to the antibacterial and anti-inflammatory ingredients quercetin and garlic acid, according to Diane Madfes, M.D., a professor of dermatology at Mount Sinai Hospital in New York City. That said, consult your doctor before you start spreading honey on wounds and burns.