How do you sweeten things up?

When considering natural and minimally processed alternatives to table sugar, honey and maple syrup often top the list. However, many want to know which of these amber-colored sweeteners offers the greater health benefit. Andrea Miller, RDN, LD, CDCES, Parkview Bryan Hospital, gives us the hype on honey and the drip on maple syrup in hopes of settling this debate once and for all.

What nutrients are found in honey, and how do they impact the body?

Honey provides trace amounts of vitamins, such as vitamin B6, niacin, riboflavin and vitamin C. It also contains minerals such as magnesium, potassium, calcium and phosphorus. However, it would be challenging to consume enough honey for these nutrients to have a significant impact on health.

Most of the health benefits of honey can be attributed to various phytonutrients. Some of these phytonutrients act as antioxidants, helping protect your cells against damage from free radicals and reducing oxidative stress. This may decrease the risk of chronic diseases and slow the aging process. Various phytonutrients in honey may also have antibacterial, antifungal and anti-inflammatory properties.

Interestingly, the amount and type of nutrients can vary significantly depending on what type of flowers the bees gather the nectar from. For example, Manuka honey, made from the nectar of the manuka plant grown in New Zealand and Australia, has been found to contain high levels of a compound called methylglyoxal (MGO). This compound has been found to have powerful antibacterial properties.

What nutrients are found in maple syrup, and how do they impact the body?

Maple syrup is a good source of minerals, including manganese, zinc, calcium and potassium. Manganese is the most concentrated mineral in maple syrup and helps with metabolic, bone and digestive health. It is also a good source of zinc, which supports immune function, wound healing and reproductive health.

Maple syrup is surprisingly high in the B vitamin riboflavin, which has many benefits, including supporting nerve, red blood cell and skin health. Riboflavin also helps us utilize energy from food.

Which sweetener is "better" for you?

I am hesitant to say that one sweetener is better for you than the other. Both sweeteners may have health benefits when used in moderation, and the unique flavors and consistencies lend themselves to different culinary applications.

Honey is sweeter and thicker than maple syrup. It has 61 calories and 17 grams of carbohydrate per tablespoon, versus 52 calories and 13 grams of carbohydrates for the same portion of maple syrup. Since honey is sweeter, you may be satisfied using less of it.

While both are naturally derived, it is essential to remember that they contain calories and carbohydrates, which can raise blood sugar levels. This is especially important for individuals with diabetes or who are trying to lose weight. With any sweetener, moderation is key.

What factors might people consider to make the best choice for them?

Because each sweetener has different strengths, choosing one over the other often comes down to personal needs and how you intend to use them.

• Diet preferences. People following a vegan diet may choose to avoid honey because it is produced by bees.

• Age. Honey should never be given to infants under one year old due to the risk of botulism.

• Culinary applications. The sticky nature of honey is really helpful when you want your foods to stick together, such as when making energy bites. It is also perfect for sweetening a homemade salad dressing as it helps the dressing cling to your vegetables. Maple syrup may be a better choice when you need a sweetener that is going to blend well into recipes.

• Flavor. Each sweetener has a distinct flavor that pairs better with specific foods. Peanut butter and honey and pancakes and maple syrup simply just go together.

For more cooking inspiration, visit the Nutrition & Recipe section of the Parkview Dashboard.