Homemade Jam, Honey, or Silan: Which Natural Sweetener Is Healthier?

Dr. Maya Rozman addresses a common nutritional misconception about choosing natural sweeteners like honey, silan (date syrup), or homemade jam over white sugar. A listener asked which is better to add to yogurt, jam or honey. Rozman explained that homemade jam made with a high fruit-to-sugar ratio is preferable due to its fiber content, which can slow sugar absorption and increase satiety. However, jam remains a concentrated sweet food and should be consumed in moderation.

Honey mainly consists of glucose and fructose with minimal vitamins and minerals, providing about 30 calories per teaspoon, similar to sugar. Although it contains antioxidants, honey’s nutritional benefits are limited, and replacing sugar with honey does not necessarily make a dish healthier. It is recommended to buy honey from reliable sources with pure honey listed as the only ingredient.

Silan, a syrup made by boiling and concentrating dates, contains some minerals but lacks the fiber found in whole dates, as most fiber is removed during processing. It is important to choose 100% date silan without added sugars. Nutritionally, silan, honey, and maple syrup are similar in calorie content and sugar composition.

Maple syrup, derived from boiled maple tree sap, contains trace minerals but is mostly sucrose and should be treated as a sweetener. True maple syrup should list only maple as an ingredient, distinguishing it from flavored syrups with added sugars and additives.

All these sweeteners provide free sugars that are quickly absorbed. Excessive consumption of fructose-rich sweetened beverages has been linked to increased abdominal fat and insulin resistance, but moderate use of these natural sweeteners in small amounts, such as a teaspoon in yogurt or on bread, can fit into a balanced diet. The key is portion control rather than the source of sweetness.

Rozman concludes that homemade jam with high fruit content has a slight edge due to fiber, but between honey, silan, and pure maple syrup, no clear winner exists. The quantity consumed is more important than the type, and natural labels do not guarantee a healthier product if consumed in large amounts.