Honey and lactitol are two distinct sweeteners that offer unique characteristics and applications. Honey is a delightful, thick, and golden substance derived from plant or insect secretions. On the other hand, lactitol is a disaccharide sugar alcohol produced from lactose through hydrogenation. With approximately 30-40% of the sweetness of sucrose, lactitol serves as a bulk sweetener in low-calorie foods and finds application in the medical field as a laxative. Both possess distinct qualities that will be further explored in this article, aiming to decide which emerges as the superior option.
Comparing Lactitol vs Honey
| Lactitol | Honey | |
| Substitution ratio | 2 cups lactitol: 1 cup honey | 1 cup honey: 2 cups lactitol |
| Gluten-free? | Yes | Yes |
| Keto-friendly? | Yes | No |
| Paleo-friendly? | No | Raw and unpasteurized in moderation |
| Common Allergens | Lactose | Honey, some pollens |
| Pantry shelf life (unopened/sealed) | 3 years | Indefinite |
| Best for baking | Sugar-free candies and cookies | Flaky, sweet pastries and baked goods |
Differences Between Lactitol And Honey
Let’s start with honey. Honey is a natural sweetener produced by bees and is known for its numerous health benefits. It possesses antibacterial and anti-inflammatory properties, making it a popular choice for oral consumption to treat coughs and, topically, to promote wound healing.
The different honey varieties are determined by the type of flowers the bees pollinate. Honey primarily consists of sugars, such as fructose and glucose, along with water, vitamins, minerals, and other carbohydrates. It remains liquid when stored below its melting point and gradually thickens as the temperature decreases. With its distinctive taste and array of health-promoting properties, honey is a delicious addition to meals and a natural remedy for certain ailments.
Lactitol is a polyol or sugar alcohol that serves primarily as a low-calorie alternative to sugar. It is naturally present in certain foods and is also commercially produced as an additive. Lactitol has fewer calories than typical saccharides and functions as a prebiotic, promoting colon health. Due to its poor absorption, lactitol has a lower caloric content, making it about 60% as caloric as typical saccharides. Lactitol is commonly used as a laxative to prevent or treat constipation and is often found in products under trade names such as Importal. Its laxative properties have been approved by the United States for the treatment of constipation in adults.
Taste and Culinary Uses
Honey offers a flavor profile that transcends mere sweetness. Its taste can vary depending on the nectar source, with notes ranging from floral and fruity to smoky, woody, spicy, nutty, or earthy. This diverse range of flavors brings depth and complexity to any dish that incorporates honey, from casseroles and sauces to dressings and baked goods; honey is a versatile ingredient, enhancing both sweet and savory creations.
Lactitol’s clean, sugar-like sweetness blends well with other low-calorie sweeteners. Its high stability makes it a popular choice for baking, as it is widely used in sugar-free candies, cookies, chocolate, and ice cream. With a sweetness level of about 30-40% that of sucrose, lactitol adds a delightful touch to various low-energy or low-fat foods. Lactitol can also act as a prebiotic, promoting colon health. One of the notable advantages of lactitol is its lower caloric content, with only 2-2.5 kilocalories per gram compared to the typical 4 kilocalories per gram found in most saccharides. As a result, lactitol offers approximately 60% fewer calories than regular saccharides, making it an appealing option for individuals conscious of their caloric intake.
Are Lactitol and Honey Substitutes for Each Other?
You could attempt to substitute lactitol for honey, but honey is much sweeter. To even the sweetness levels, you would need at least 2 cups of lactitol for every 1 cup of honey. This means the texture of your bake will be different, but if you are going to try, that is what I would suggest. Remember to increase or decrease your liquid ingredients.
Nutritional Profile And Health Benefits
- Honey (1 tbsp.):
- Calories: 60
- Total carbs: 17 g
- Sugars: 17 g
- GI: 58
- Lactitol:
- Calories: N/A
- Total carbs: N/A
- Sugars: N/A
- GI: N/A; likely 0
Honey’s therapeutic potential stems from its phytochemical, anti-inflammatory, antimicrobial, and antioxidant properties. It contains flavonoids and polyphenols, which act as antioxidants and contribute to its positive effects. Lactitol serves as a low-calorie sweetener and dietary fiber that competes with sorbitol and maltitol. Unlike sucrose, lactitol doesn’t raise blood glucose levels, making it a suitable option for diabetics,
Diet Suitability
Honey, a naturally sweet food produced by bees, is not considered vegan due to its origin and production process. Bees collect nectar from flowers, partially digest it, and store it in honeycombs. Honey is a rich source of sugars and carbohydrates, which can disrupt ketosis and is not allowed on the diet. However, unadulterated raw honey is considered a whole food and aligns with the principles of a paleo lifestyle. If you’re following a paleo diet, check the labels and consume honey in moderation.
On the other hand, lactitol, derived from cow’s milk, is not vegan either. It is an alcohol of lactose, which is milk sugar. It is debated when it comes to being keto-friendly, some say lactitol should be consumed in moderation, and some say not at all. It is unsuitable for a paleo-oriented diet or Whole30, which requires cutting out all sweeteners, including lactitol.
How to Store Lactitol and Honey
For honey, it is best to keep it in a sealed container, preferably glass jars with an airtight lid to prevent exposure to air when not in use. It is not recommended to store honey in non-food plastic or metal containers, as they may result in honey oxidation.
For lactitol storage, keep it in a light-proof, well-closed container in a cool, dry place.
Price and Availability
Honey is available starting at $2.96 per pound and can vary in price depending on factors like quality and type. It offers a range of flavors and is generally more readily available. On the other hand, lactitol is priced at $12.99 and higher. However, it may not be as commonly found in stores.
Environmental Impact
When it comes to environmental impact, honey production offers strikingly low greenhouse gas emissions compared to other food production methods. Unlike conventional farming, beekeeping avoids using large machines and fertilizers, making it a sustainable and natural choice.
In contrast, the sweetener lactitol needs more research on its environmental impact, but as it comes from lactose, which comes from dairy production, it is likely not very sustainable.
Lactitol vs. Honey: The Ultimate Verdict
Honey sounds nicer to me than a sweetener that is also a laxative, so it wins this round. If you are looking for an alternative sweetener that is less likely to send you running to the toilet, then monk fruit sweetener would be a better one to try.
FAQs
Lactitol is a sugar alcohol used as a replacement for sugar in low-calorie and sugar-free foods. It provides a sweet taste but has fewer calories than sugar, making it popular in diet and diabetic-friendly products.
Yes, lactitol is generally considered safe to consume. It’s been approved by the U.S. Food and Drug Administration (FDA) as well as the European Food Safety Authority (EFSA). However, like other sugar alcohols, consuming large amounts of it may cause digestive discomfort, such as bloating or diarrhea, especially in individuals with sensitive digestive systems.
Lactitol usage may result in certain adverse effects, including vomiting, nausea, dyspepsia, potassium loss, muscle cramps, headaches, flatulence, and abdominal distension.
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