Honey and sugar are both cherished ingredients in Thai cuisine, lending their sweetness to everything from traditional desserts like khanom mo kaeng (mung bean custard) to the morning cup of cha nom yen (Thai iced tea). But with health-conscious Thais increasingly curious about which sweetener delivers more benefits—or less harm—new research brings this age-old question into sharper focus. Recent analyses and expert opinions suggest that while honey offers some unique properties, moderation remains key for both, especially as non-communicable diseases like diabetes and obesity gain ground in Thailand (EatingWell).
Sweetness aside, the debate surrounding honey versus sugar matters greatly for Thai readers at a time when the Ministry of Public Health estimates that up to 74% of Thais exceed recommended daily sugar consumption (Bangkok Post). The shift toward natural, less-refined ingredients is noticeable across Bangkok’s organic markets and rural beekeeping initiatives, but are these trends actually healthier?
Both honey and sugar are classified as added sugars from a nutritional standpoint. Granulated white sugar—commonly used in kak gao and other sweets—is highly refined, whereas honey is made by bees gathering nectar and naturally storing it in combs. According to a California-based beekeeper, honey’s origins can dramatically affect flavor and sometimes its nutrient contents, with over 300 varieties identified by the United States Department of Agriculture.
Popular honey varieties like acacia, buckwheat, clover, manuka, and wildflower each boast unique tastes and potential health properties. Manuka honey, in particular, has gained attention for its antiviral, antibacterial, antioxidant, and anti-inflammatory effects; some laboratory studies and clinical observations have reported its use in healing wounds, easing sore throats, and reducing skin inflammation (NIH/NLM). In contrast, table sugar—often derived from sugar cane grown in Kanchanaburi or Chiang Mai—is available in many forms from granulated to brown and is prized mainly for its straightforward sweetness.
From a production perspective, honey is naturally lower in environmental impact as it requires minimal processing compared to the energy-intensive extraction and refining of sugar from cane or beets. However, honey is far more expensive than processed sugar in Thai markets, largely due to limited domestic supply and labor-intensive harvesting. Some local organic grocers report selling boutique Thai honey for five to ten times the price per weight of conventional sugar.
Nutritionally, the distinction between sugar and honey is small but meaningful. One teaspoon of honey contains about 20 calories, slightly more than the 15 found in a teaspoon of granulated sugar. The key difference is that honey contains trace amounts of vitamins such as calcium, iron, and potassium. However, these are present in such minute amounts that they don’t substantially contribute to the average person’s nutritional needs (Mayo Clinic).
A significant issue for Thai readers—especially diabetics and those at risk of metabolic syndrome—is the glycemic index (GI), a measure of how quickly a food increases blood sugar. Regular sugar scores around 63, while typical honey hovers near 57. Specific varieties like manuka honey have been measured at the lower end of the range due to their unique composition of sugars, but, as the research notes, both honey and sugar can similarly affect blood glucose levels when consumed in realistic serving sizes (Harvard Health).
Beyond blood sugar, honey has garnered a reputation for easing cough symptoms—supported by several meta-analyses that show honey is more effective than placebo and some over-the-counter remedies for reducing night-time coughs in children (PubMed). It is also used as a prebiotic, supporting gut health and potentially boosting good bacteria, though more research is needed to confirm these effects across different populations (NIH). Topically, honey is recognized as a natural antimicrobial, used in wound care for generations, including by traditional Thai healers.
For athletes, honey can serve as a fast-acting carbohydrate source. Research referenced in the primary article notes that a tablespoon of honey delivers 17 grams of simple carbohydrates, making it a functional energy source before and after intense activity—a finding supported by some recent studies in sports nutrition. Thai national team dietitians increasingly recommend natural sources like honey and bananas over sugary sports gels when feasible.
However, not all honey is suitable for everyone. Infants should never be fed honey, as it can contain spores of the bacterium Clostridium botulinum, posing a serious risk of infant botulism (CDC). People with severe allergies to bee products must also exercise caution.
On the other hand, sugar is best consumed sparingly. According to the Dietary Guidelines for Americans, added sugars—such as those in cane sugar, honey, and syrups—should comprise less than 10% of daily calories, or roughly 12 teaspoons (48 grams) for a 2,000-calorie diet. Thai nutrition authorities echo this, citing sugar as a leading contributor to the nation’s rising rates of obesity, type 2 diabetes, heart disease, and dental cavities (Thai Health Promotion Foundation).
The persistent idea that local honey might prevent allergies remains popular among Thais, particularly as the dry season brings a surge in hay fever in Chiang Mai and other regions. While honey contains trace pollen, scientific studies have not found significant benefits in reducing allergic symptoms through honey consumption (PubMed). Local beekeepers confirm that pollen present in honey may be insufficient to boost immunity against common airborne allergens.
Culturally, honey carries special significance in Thailand’s Buddhist and animist rituals, appearing in religious offerings and traditional medicine. Yet even in these contexts, its use is moderated: Buddhist teachings warn against excess of any kind, including sweets, aligning with modern medical recommendations.
Looking ahead, health officials in Bangkok and across Thailand are keen to promote reduced sugar consumption and educate the public about hidden sugars in processed foods and beverages. There is growing demand for transparent labeling and more accessible information about the sugar content of local and imported products—a trend mirrored globally (World Health Organization).
For Thai readers hoping to make healthier choices, the evidence is clear: while honey offers a handful of advantages, including trace nutrients and antimicrobial properties, it remains an added sugar. If you have to choose between the two, opt for honey in moderation, especially if you appreciate its unique flavors and potential benefits. For managing blood sugar and minimizing health risks, limit both, and turn to naturally sweet foods—like mango, rambutan, and nam wah bananas—for most of your daily sweetness.
To reduce your sugar intake effectively, read food labels carefully, be aware of sugar and honey content in street food, and try experimenting with recipes that use less sugar or naturally sweet fruit. For athletes or those with specific health needs, consult a nutritionist before integrating honey into your regimen.
For those interested in supporting local Thai farmers and beekeepers, purchasing raw, small-batch honey can also help build sustainable rural economies, as long as you balance consumption within a broader health-conscious lifestyle.
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