Honey has been used for centuries as both a food and a medicine. Some claim that consuming honey on a daily basis can provide a variety of health benefits. But is taking a spoonful of honey every day actually good for you?
What is honey?
Honey is a sweet, syrupy substance produced by honeybees from the nectar of flowers. Bees collect the nectar, add enzymes to break down the sugars, and deposit it into wax honeycombs inside the beehive to ripen. Once the honey is ripe, bees seal off the cells with wax. Honey gets its thick, sticky texture and rich flavor from the types of flowers visited by the bees.
Raw honey is honey that has not been processed, filtered or heated. It may contain traces of beeswax, pollen and even bee parts. Most commercial honey found in supermarkets has been filtered to remove impurities. This process removes some of the pollen, enzymes and antioxidants found in raw honey.
Nutrition facts
Honey is composed primarily of the sugars fructose and glucose, as well as trace amounts of vitamins, minerals, enzymes and amino acids. It contains very few vitamins and minerals, with the main micronutrients being:
- Riboflavin (vitamin B2): 11% of the RDI
- Niacin (vitamin B3): 2% of the RDI
- Pantothenic acid (vitamin B5): 1% of the RDI
- Calcium: 1% of the RDI
- Iron: 2% of the RDI
- Magnesium: 1% of the RDI
- Phosphorus: 1% of the RDI
- Potassium: 2% of the RDI
- Sodium: 0.6% of the RDI
- Zinc: 2% of the RDI
One tablespoon of honey (21 grams) contains:
- Calories: 64
- Carbs: 17 grams
- Sugars: 17 grams
- Protein: 0 grams
As you can see, one tablespoon of honey contains 64 calories, all of which come from carbohydrates like sugars and no protein. Honey is primarily a source of fast-digesting carbohydrates rather than vitamins and minerals.
Potential benefits of honey
Here are some of the ways that honey may boost health when consumed in moderation:
Contains antioxidants
In addition to beneficial plant chemicals, raw honey contains antioxidants called phenolic compounds. Studies show that these antioxidants may play a role in reducing blood pressure and the risk of heart disease.
One study in rats fed honey for eight weeks showed significantly reduced blood pressure, cholesterol and triglycerides compared to rats fed sucrose or rat chow. Researchers suggested the antioxidant compounds in honey, like polyphenols, may be responsible for these heart-protective effects.
Heals wounds and burns
Applied topically, some research indicates that honey may help heal wounds and burns. One review found honey was superior to traditional wound dressings for treating burns. The antibacterial and anti-inflammatory properties of honey may be responsible for its beneficial effects on wound healing.
Fights cough and cold symptoms
Several studies show that honey may help relieve coughs and symptoms of the common cold in children. One study found that a dose of 10 grams of honey 30 minutes before bed helped reduce nighttime coughing and improve sleep. However, researchers caution that honey should never be given to children under 12 months due to the risk of infant botulism.
Contains beneficial phytonutrients
Phytonutrients are plant compounds that have antioxidant and anti-inflammatory properties. Some types of honey, like manuka honey, contain these beneficial phytonutrients. Studies show manuka honey inhibits bacterial growth, boosts healing time and reduces inflammation.
Provides probiotics
Some studies show that raw, unprocessed honey contains probiotics or “good bacteria” like lactobacilli and bifidobacteria. Probiotics provide a number of gut and overall health benefits, from increased immunity to improved digestion. More research is needed to determine whether these probiotics are found in adequate amounts to benefit health.
May improve cholesterol
There is preliminary evidence that honey may mildly lower triglycerides and LDL (bad) cholesterol while raising HDL (good) cholesterol. However, these studies used buckwheat honey. More research is needed to establish if regular honey has the same cholesterol-lowering effect.
Potential downsides of honey
While honey has promising health benefits, there are some downsides to know. Here are a few concerns with consuming too much honey:
High in sugar and calories
The biggest concern with honey is its high sugar content. At 17 grams per tablespoon, honey contains slightly more sugar than white granulated sugar (15 grams).
Excessive sugar intake is linked to obesity, diabetes, heart disease and even cancer. If you have any of these conditions or follow a carb-controlled diet, honey is not the best choice due to its high sugar and carb content.
May contain toxins
Raw honey can contain spores of the bacteria Clostridium botulinum. In infants, this can lead to botulism, a rare but serious illness caused by a toxin produced by the bacteria. For this reason, honey is not recommended for children under 12 months.
In some cases, honey may contain high levels of toxins like lead, antibiotics or pesticides. This depends largely on the purity and origin of the honey. Sources with higher risks of contamination include China and Brazil.
Allergic reactions
Some people have allergic reactions to honey, especially locally produced honey. Allergic symptoms may include irritated skin, hives, itching or even anaphylaxis. People with pollen or bee allergies should exercise caution when trying honey for the first time.
Risk of infant botulism
As mentioned earlier, honey can contain bacterial spores that may cause botulism in infants younger than 12 months. Honey should never be fed directly to infants or added to foods or fluids fed to infants under one year old.
May interact with some drugs
Honey interacts negatively with some medications, including antibiotics like amoxicillin and tetracycline. Always check with your doctor about potential drug interactions before taking honey.
Is honey vegan?
No, honey is not considered vegan. This is because its production involves the labor of bees. Vegans avoid consuming or using animal products of any kind. Most vegans avoid honey and replace it with plant-based sweeteners like maple syrup, agave nectar or fruit spreads.
Raw honey vs regular honey
What’s the difference between raw and regular honey? Here’s a comparison:
| Raw Honey | Regular Honey |
|---|---|
| Unprocessed, unheated, unpasteurized | Processed, heated, sometimes pasteurized |
| Contains pollen, bee parts, enzymes | Filtered to remove impurities |
| Thicker, more opaque | Smooth, clear appearance |
| Crystallizes faster | Slower to crystallize |
| Stronger flavor | Milder flavor |
| Higher amounts of nutrients | Lower amounts of nutrients |
| More expensive | Cheaper than raw |
While raw honey has more potential health benefits, both raw and regular honey contain antioxidants, enzymes, vitamins and minerals. Regular honey still appears to provide some health benefits and is more affordable and easier to find.
How to incorporate honey into your diet
Here are some easy ways to start consuming a daily spoonful of honey:
- Drizzle raw honey over plain yogurt or oatmeal
- Add to tea, coffee or lemon water
- Use in salad dressings or marinades
- Stir into nut butter for a sweetener
- Spread onto sprouted grain toast and top with banana slices
When buying honey, look for raw, unprocessed honey from local sources whenever possible. This ensures the highest levels of natural enzymes, antioxidants and antimicrobial compounds.
Recommended dosage
There is no official recommended daily intake for honey. Natural health enthusiasts often recommend consuming 1-2 tablespoons per day. Some studies use dosages of around 1 gram per kilogram of body weight.
It’s best to start with smaller amounts like 1 teaspoon daily and gradually increase to avoid adverse effects. Those with diabetes or other health conditions affected by excess sugar should not exceed 2 teaspoons per day at most.
Safety and side effects
Honey is safe when used in normal food amounts. Applying it directly to the skin is also considered safe for most people.
However, consuming excessive amounts may cause unwanted effects like:
- Increased blood sugar
- Calorie excess and weight gain
- Tooth decay
- Diarrhea and digestive issues
Other side effects can include nausea, vomiting, weakness and headache. Allergic reactions are also possible, especially in those allergic to pollen or bees.
Children under 12 months should never consume honey due to the risk of infant botulism. Honey is also not recommended if you have an impaired immune system that makes you more susceptible to infection by the bacteria Clostridium botulinum.
Pregnant women should exercise caution since botulism spores could potentially affect the infant. Speak to your doctor before consuming honey if pregnant or breastfeeding.
Conclusion
When consumed in moderation, honey can provide modest health benefits. Due to its antibacterial and antioxidant content, it may help heal wounds, fight coughs and colds, and provide probiotics. Some types of honey like manuka also have anti-inflammatory effects.
However, honey is high in sugar and calories. Excessive intake may cause weight gain, raise blood sugar and increase your risk of health problems like diabetes. Honey should also not be given to infants under 12 months.
Incorporating 1-2 tablespoons of raw, unprocessed honey per day into your diet is a safe way to take advantage of its unique antibacterial and antioxidant content. But honey is no miracle food, and its health benefits are often exaggerated. It should be used to replace other sugars, not add extra calories on top of your usual intake.
