The sugar make-up of honey if different from agave, as it contains a larger proportion of glucose, the simplest form of sugar, making it a good option for post-workout snacks such as smoothies. A study published in the Journal of Strength and Conditioning Research reported similar effects on the performance of cyclists who fueled themselves with honey and those who consumed pure glucose. And while you may have seen “raw” or “unfiltered” honey being touted as superior to traditional honey, which undergoes a heating and filtering process, don’t fall for this labeling trick: Research shows that the processing of honey actually increases its antioxidant capacity.
Best used: Mixed in tea, yogurt, salad dressings, smoothies, sweet breads, and muffins. As with agave, honey cannot be used in a 1-1 ratio as a replacement for sugar in baked goods, Kadey says. Use 3/4 cup honey per cup of sugar called for in those recipes.