Below is the full lecture from The Metabolic Classroom with Dr. Benjamin Bikman. In this episode, Ben explores honey and maple syrup — two natural sweeteners with long histories and surprising science. Are they true metabolic allies, or just dressed-up versions of sugar? Watch the full lecture, then read the short summary below.
Prefer to listen without the ads? Become a Ben Bikman Insider.
Honey and Maple Syrup
Honey and maple syrup have been used for thousands of years — from medicine in ancient Egypt to battlefield wound care in World War I. Beyond their history, both contain natural compounds that set them apart from plain table sugar.
How They Differ from Sugar
Unlike refined sugar, which is pure sucrose, honey and maple syrup bring along antioxidants, minerals, and enzymes. Honey contains flavonoids that support heart health and may lower triglycerides. Maple syrup is rich in manganese and unique polyphenols like quebecol, which can improve blood sugar control and support gut health.
What the Studies Show
Human studies suggest these natural sweeteners don’t magically fix metabolism, but they may offer modest benefits when used instead of refined sugar. Honey has been shown to raise HDL (the “good” cholesterol) and lower triglycerides. Maple syrup has been linked to slightly better glucose tolerance and reduced belly fat compared to sugar.
The Bottom Line
Honey and maple syrup are still sugars — but they’re better options than refined sugar because of their bioactive compounds. Used in moderation, they can support metabolic health while satisfying your sweet tooth. Choose raw honey or pure maple syrup for the greatest benefit.
10-Day Free Trial!
Start your journey toward better health today by taking control of your metabolic future, with the support you need for success.