Lactose vs Honey: Which is Better?

Introducing two very different sweeteners: honey and lactose. Honey, a sweet and thick substance, is meticulously crafted by several bee species, with honey bees being the most renowned. It serves as a vital nourishment for bee colonies, obtained by collecting and refining the sugary secretions of plants. On the other hand, lactose—commonly known as milk sugar—forms a disaccharide sugar by synthesizing galactose and glucose. Comprising approximately 2-8% of milk’s mass, lactose gets its name from the Latin word “lac” meaning milk, combined with the suffix “-ose” used for sugars. This water-soluble solid possesses a mildly sweet taste and finds its applications within the food industry. In this article, we explore the qualities of these sweeteners and examine which one takes the crown as the superior choice.

Comparing Lactose vs Honey

	Lactose	Honey
Substitution ratio	n/a	n/a
Gluten-free?	Yes	Yes
Keto-friendly?	Debated	No
Paleo-friendly?	No	Raw and unpasteurized
Common Allergens	Lactose	Honey, some pollens
Pantry shelf life (unopened/sealed)	1 year	Indefinite
Best for baking	Pie crusts, caramels, and fudge	Flaky, sweet pastries and baked goods

Differences Between Lactose And Honey

Honey and lactose are two different sweeteners with distinct properties and origins. Honey, produced by bees, is a natural sweetener with various health benefits. It possesses antibacterial and anti-inflammatory properties, making it a versatile ingredient. The different honey varieties are determined by the types of flowers bees pollinate.

Comprised primarily of sugars like fructose and glucose, honey also contains water, other sugars, carbohydrates, and small amounts of vitamins and minerals. Beyond its role as a natural sweetener, honey is known for its medicinal applications. It is used orally to alleviate coughs and topically to aid in burn treatment and wound healing.

Lactose is a sugar naturally found in milk and dairy products such as cheese or ice cream. It is a disaccharide in milk and is broken down into glucose and galactose by lactase. Lactose is an important energy source commonly referred to as milk sugar due to its high presence in dairy products.

Lactose is a white, water-soluble solid with a mildly sweet taste. It has various forms and broad applications in the food and pharmaceutical industries. It acts as an essential energy source for lactic acid bacteria during the fermentation of dairy products, leading to the development of specific flavor components. It is also utilized as an excipient in oral pharmaceutical formulations.

Taste and Culinary Uses

Starting with honey, its taste extends beyond mere sweetness. Depending on the nectar source, honey can boast floral, smoky, woody, spicy, or earthy notes. This wide range of flavors enhances the complexity of dishes where honey is used. In cooking, honey proves to be a versatile ingredient. It can enrich casseroles, sauces, and dressings, imparting them with a subtle and unique taste. It is also fabulous when it comes to baking, helping retain moisture and adding more depth to baked goods than regular sugar would.

Lactose offers a mildly sweet taste that is inherent to the milk of mammals. Lactose can be found in various dairy products, including milk, butter, and other foods containing animal milk. This natural sweetener improves dough handling properties when baking and enhances the loaf’s color. In pie crusts, lactose imparts an appealing color to the top and bottom crusts, resulting in an eye-catching presentation. It also contributes to crusts that are more tender and less prone to sogginess. 

Apart from its role in baking, lactose can be isolated from its original source and crystallized for use in various food products. It is commonly employed in baked goods, caramels, frozen desserts, fudge, meat products, sauces, and soups.

Are Lactose and Honey Substitutes for Each Other?

Lactose is way less sweet than honey and has different textures and baking properties. This makes them very difficult to substitute with each other, so I would personally not bother.

Nutritional Profile And Health Benefits

• Honey (1 tbsp.):
  • Calories: 60
  • Total carbs: 17 g
  • Sugars: 17 g
  • GI: 58
• Lactose (2 tsp.):
  • Calories: 30
  • Total carbs: 8 g
  • Sugars: 8 g
  • GI: 46

Honey offers potential therapeutic benefits for disease treatment due to its phytochemical, anti-inflammatory, antimicrobial, and antioxidant properties. Key bioactive molecules found in honey, such as flavonoids and polyphenols, act as antioxidants.

Lactose has its own health advantages. It enhances the absorption of essential minerals like calcium, magnesium, and zinc. Compared to other sugars, it has a minimal impact on tooth decay. Lactose also has a low glycemic index, making it beneficial for individuals with diabetes.

Diet Suitability

Honey, derived from insects, is not considered vegan due to its origin and production process. It is rich in sugars and carbohydrates, which can disrupt ketosis, making it unsuitable for those following a keto diet. However, unadulterated raw honey aligns with the principles of a paleo lifestyle as a whole food, whereas pasteurized honey is less recommended for a paleo-oriented diet.

Lactose comes from animal milk, so it is a type of sugar that is not vegan. Its suitability for the keto diet is debated due to its high lactose content, which exceeds the maximum carbohydrate intake allowed. While the paleo diet generally encourages avoiding dairy, there is ongoing debate about the suitability of lactose in medication. Still, it should be avoided as a refined addition to the diet.

Both lactose and honey are not suitable for the Whole30 diet.

How to Store Lactose and Honey

For honey, keeping it in sealed glass jars with an airtight lid is best, preventing exposure to air when not in use. Avoid storing honey in non-food plastic or metal containers, as they may lead to honey oxidation. Keep lactose away from strong odors and potential contaminants for long-lasting freshness and quality.

Price and Availability

You can find honey starting at $2.96 per pound, potentially going even higher. On the other hand, lactose sugar tends to cost $3.99 and above, with prices varying. Honey is generally more readily available than lactose sugar, making it easier to find in stores.

Environmental Impact

When it comes to the environmental impact of sweeteners, honey stands out as one of the lowest impact options in terms of greenhouse gas emissions from food production. Raising bees and producing honey doesn’t require heavy machinery or fertilizers, unlike other farming practices. The process of bringing honey from the hive to your cupboard is relatively simple, making honey not only sustainable but also natural.

Conversely, dairy cows and their manure make a substantial contribution to greenhouse gas emissions, exacerbating climate change. Inadequate management of manure and fertilizers may also lead to the deterioration of nearby water resources.

Lactose vs. Honey: The Ultimate Verdict

I will choose honey over lactose any time. While having some lactose in the diet is okay if you are not intolerant, it is better to have it from whole food rather than refined lactose on its own. Honey is a natural source of sweetness, providing an array of essential vitamins and minerals. For these reasons, honey is my top choice vs. refined lactose.

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