The Metabolic Classroom with Dr. Ben Bikman

Honey & Maple Syrup vs. Sugar: What’s Better for Metabolic Health?

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Sep 14, 2025

Dr. Bikman delves into the intriguing comparison between honey, maple syrup, and refined sugar. Discover honey's fascinating history as a wound healer during World War I and its potential to soothe allergy symptoms. He also uncovers the antioxidant and nutrient benefits of these natural sweeteners and their impact on metabolic health. While studies on their effects yield mixed results, both honey and maple syrup could be better choices than regular sugar when used sparingly. Moderation remains key for enjoying their benefits!

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ANECDOTE

Honey's Wartime Medicine

During World War I, Russian and German medics applied honey to infected wounds and reported dramatic healing benefits.
Modern reviews confirm honey can reduce healing time by up to ~40% versus standard dressings.

INSIGHT

Raw Honey Is Biochemically Rich

Raw honey contains enzymes, pollen, flavonoids, and >200 bioactive molecules that distinguish it from refined sugar.
Darker honeys (e.g., buckwheat) have 2–3× more antioxidants than lighter varieties.

ANECDOTE

Honey And Allergy Exposure

Ben describes the theory that local raw honey's pollen can act like micro-doses of immunotherapy to reduce seasonal allergies.
Small trials showed symptom reduction, but a 2018 Cochrane review found benefits unclear.

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In this episode of the Metabolic Classroom, Dr. Ben Bikman explores whether natural sweeteners like honey and maple syrup might be better metabolic alternatives to table sugar. He begins with a fascinating historical background, including honey’s use as a wound-healing agent in World War I, and transitions into modern research that investigates their effects on blood sugar, insulin, weight, and satiety.

Unlike refined sugar, both honey and maple syrup contain antioxidants, enzymes, flavonoids, and minerals that may lessen their glycemic impact and support metabolic health. Raw honey, in particular, may help reduce allergy symptoms due to pollen exposure, and its darker varieties are richer in antioxidant compounds. Ben explains how some of these compounds may inhibit fat cell growth and promote fat breakdown at a molecular level.

However, when it comes to human studies, the evidence is mixed. Some show neutral effects on glucose and insulin, while others suggest small improvements in lipid markers or appetite regulation. Animal studies tend to show more promising outcomes. In summary, while neither honey nor maple syrup should be consumed freely, they are likely better options than refined sugar when used in moderation—especially in their raw or less-processed forms.

Show Notes/References:

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IMPORTANT NOTE: The information presented is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Dr. Bikman is not a clinician—and, he is not your doctor. Always seek the advice of your own qualified health providers with questions you may have regarding medical conditions.

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