Registered dietitians have some thoughts about the similarities and differences between agave and honey. According to the U.S. Department of Agriculture (USDA), 1 teaspoon of agave syrup1 or nectar contains 21.4 calories, 5.27 grams of carbohydrates, and 4.69 grams of sugar. “The amount of sugar is indicative of the glycemic index (GI),” Davar explains. GI measures how much a carbohydrate-rich food will raise blood sugar levels. This is especially important for people with diabetes, she says, since foods with a high GI can trigger a spike in blood sugar. Compared to honey, agave syrup has a lower GI, but that doesn’t necessarily mean it’s healthier. “The bigger picture allows us to take into account the fact that agave syrup is a highly processed food, whereas honey is raw and naturally occurring in nature,” Davar says. According to the USDA, 1 teaspoon of honey2 contains 21.3 calories, 5.77 grams of carbohydrates, and 5.75 grams of sugar. “Honey has been used for centuries to treat a variety of ailments ranging from the common cold to burns,” registered dietitian Titilayo Ayanwola, MPH, R.D., L.D., tells mbg. Its antioxidant properties can support a healthy immune system, and different varieties of honey have proven antibacterial properties3. “My general recommendation is to combine it with some protein, fat, or a high fiber food for slower glucose absorption,” Davar says. This can better manage blood sugar and prevent rapid spikes, she explains. “And again, individuals with carbohydrate metabolism imbalances, including diabetes, should monitor their blood sugar closely when consuming honey.” That said, both are still a form of added sugar, culinary and integrative dietitian Marisa Moore, MBA, RDN, L.D., says. “And my recommendation is to reduce total added sugars, so swapping one for another doesn’t necessarily move the needle in terms of healthfulness.”
