Para sa mga nasa “diet ako ngayon eh” state/stage isa sa mga malimit na iniiwasan ay ang pag-consume ng sugars. Whether from beverages, baked goods, or even from condiments talagang wagas ang level of consciousness sa mga ito. Meron kasi tayong notion na BASTA SUGAR, HINDI HEALTHY AT NAKAKATABA.
On the other hand, HONEY has been traditionally viewed as a healthier alternative to sugars because of it being a “NATURAL SWEETENER” and that it contains more nutrients and healing properties compared to sugar. Indeed, some studies have shown that honey contains some bio-active compounds that renders its anti-inflammatory, anti-bacterial, and anti-oxidant benefits.
Pero, kung WEIGHT LOSS ang ating pag-uusapan, halos hindi nalalayo ang ENERGY or CALORIE content ng honey compared sa WHITE or TABLE SUGAR. Sa weight loss, importante na tayo ay nasa negative calorie balance.
A study published in 2015 in The Journal of Nutrition showed that daily intake of 50g carbohydrates whether from honey, sugar or high fructose corn syrup (HFCS) that are added to drinks for 2 weeks “produces similar effects on weight, glycemia, inflammation, and lipid status in glucose tolerant individuals (group 1) and individuals with impaired glucose tolerance (group 2). In fact, both groups had increased blood triglycerides.”
The study concluded that their “data DO NOT SUPPORT the contention that consumption of honey vs sugar (or HFCS) provides added health benefit for the maintenance of glucose homeostasis and other cardio-metabolic outcomes because all 3 sugars exerted SIMILAR metabolic effects”.
Meaning, parehas lang ang effect ng honey at sugar sa BODY WEIGHT, blood sugar, inflammatory markers, at sa good and bad cholesterols. At ang ALARMING dito ay… ang ADDITIONAL intake of 50g of simple carbohydrates (for 2 weeks based on the study) whether from honey or sugars ay nakakataas ng blood triglycerides.
Ibig sabihin, hindi porke’t honey ang laging idinagdag mo sa kalamansi juice, lemonade, at tea ay safe ka na sa consequences ng excessive simple carbohydrates intake.
Maaring mas natural, may additional nutrients at may healing properties ang honey, ngunit kung ito naman ay ating kino-consume on top of the recommended carbohydrate allowance considering our HEALTH CONDITION and LEVEL OF PHYSICAL ACTIVITY, ay hindi din ito makakatulong sa atin.
TANDAAN, na mas importanteng mag-focus sa kabuuan ng ating daily energy and nutrient requirements kesa sa perceived health effects sa ating pagdesisyon sa pagpili ng isang pagkain or inumin.
Watch my video version of this article here:
References:
Philippine Food Composition Table.
The Journal of Nutrition (2015) 145(10): 2265–2272.