Honey has long been used as a natural sweetener and medicine around the world. Some proponents claim that consuming a small amount of honey each day provides health benefits. But is eating a teaspoon of honey every day actually good for you?
What are the potential benefits of eating honey?
Here are some of the ways that honey is said to improve health:
- May soothe sore throats – Honey can coat and soothe irritation in the throat.
- Contains antioxidants – Honey contains polyphenols and other antioxidant compounds that may help protect cells from damage.
- Provides small nutrient amounts – Honey contains tiny amounts of nutrients like calcium, potassium, magnesium, B vitamins, etc. But the quantities are very minimal.
- May promote wound healing – Applying medicinal honey to wounds may promote faster healing. But more research is still needed.
- Prebiotic effects – The sugars in honey could potentially feed beneficial gut bacteria. But most prebiotic benefits are only seen at higher doses.
What are the downsides of eating too much honey?
There are also some potential downsides of consuming honey that need to be considered:
- High in sugar – Honey is very high in sugars like glucose and fructose. Just one teaspoon provides nearly 4 grams of sugar.
- Blood sugar effects – The sugars in honey can spike blood sugar and insulin levels, especially in diabetics.
- Weight gain – The sugars contribute calories and excess intake may cause weight gain over time.
- Tooth decay – Honey is acidic and coats the teeth, which may promote cavities and tooth decay.
- Infant botulism risk – Honey may contain Clostridium botulinum endospores that can lead to infant botulism in children under 1 year old.
- Allergy risk – Honey can trigger allergic reactions in those allergic to pollen or bee products.
How many calories are in a teaspoon of honey?
One teaspoon of honey contains about 22 calories. Since there are three teaspoons in one tablespoon, a tablespoon of honey provides roughly 64 calories.
The calorie breakdown per one teaspoon (4 grams) of honey is:
- Total Calories: 22
- Protein: 0 grams
- Carbohydrates: 5.5 grams
- Sugars: 4 grams
- Fat: 0 grams
As you can see, nearly all the calories in honey come from carbohydrates and sugar. Honey contains no protein or fat.
Does honey have more sugar than regular sugar?
Yes, honey contains slightly more sugar and calories per gram compared to regular granulated white sugar. Here is a quick comparison:
- 1 tsp honey: 4 grams sugar, 22 calories
- 1 tsp white sugar: 4 grams sugar, 16 calories
So while both provide 4 grams of sugar per teaspoon, honey has about 1.3x more calories than white sugar by weight. The small extra calories are because honey also contains minor amounts of other sugars like maltose and sucrose.
How does honey compare to other common sweeteners?
Here is how one teaspoon of different popular sweeteners compares:
| Sweetener | Sugar (g) | Calories |
|---|---|---|
| Honey | 4 | 22 |
| White sugar | 4 | 16 |
| Maple syrup | 4 | 17 |
| Brown sugar | 4 | 16 |
| Agave nectar | 4 | 20 |
As you can see, most common sweeteners contain about 4 grams of sugar and 16-20 calories per teaspoon. Honey is at the higher end of the spectrum when it comes to calories due to its unique sugar composition.
How much honey is safe to eat per day?
There is no universally agreed upon amount of honey that is considered ideal or safe to consume each day.
Most major health organizations recommend limiting added sugars to no more than about 6 teaspoons (25 grams) per day for women and 9 teaspoons (36 grams) for men.
Since honey is mostly sugar, most mainstream doctors and dietitians advise sticking to small amounts of 1-2 teaspoons (4-8 grams) at a time.
On the other hand, some alternative medicine practitioners suggest slightly higher amounts of 1-3 tablespoons (12-36 grams) daily could be fine for some healthy adults. But even sources promoting daily honey limit intake to no more than around 1-2 tablespoons per day.
Ultimately, calorie needs, activity levels, and health conditions should all factor into determining personal daily limits for honey or added sugars in general.
How can honey be eaten?
Some ways honey can be incorporated into a healthy diet in moderation include:
- Spread on whole grain toast
- Stirred into tea or coffee
- Drizzled on Greek yogurt
- Added to oatmeal or cereal
- Used in home baking
- Whisked into salad dressings
- Mixed into peanut or almond butter
- Stirred into plain nonfat Greek yogurt with fruit
When cooking and baking, honey can often be used in place of other sweeteners. But you may need to adjust amounts in recipes, as honey is sweeter than sugar.
Should infants consume honey?
No, honey should never be fed to infants under 1 year old. Honey may contain bacterial spores that can cause infant botulism, a rare but potentially fatal illness. The spores are harmless to adults and children over 1 year old, but can multiply and produce toxins in an infant’s immature digestive system.
Instead, add flavor to foods for babies with cinnamon, fruit purees, or vanilla. After 12 months, honey can be gradually introduced along with other foods.
Does locally sourced honey provide extra benefits?
Some believe that locally produced honey, such as from a farmers market or co-op, provides additional health perks. But there is limited scientific evidence to support this claim.
In theory, local honey could help reduce seasonal allergy symptoms by providing small exposures to local pollens. But controlled studies are still needed. Any benefits are likely small and not a substitute for allergy medication.
In the end, locally sourced honey tends to be minimally processed and high quality. But its nutrient content is unlikely to differ significantly compared to major commercial brands.
Can diabetics eat honey safely?
Honey is very high in sugar and carbs, so it raises blood sugar levels rapidly after eating. So people with diabetes need to be cautious about consuming honey.
On the bright side, some research shows honey has a slightly less drastic effect on blood sugar compared to regular table sugar. The fructose content may blunt blood glucose spikes to some degree.
But overall, honey should be treated like any other added sugar. Diabetics should consume it in very small amounts if at all. And never add honey to beverages, as liquids digest fastest.
Any honey that’s eaten should be paired with proteins, fats or fiber to slow absorption. And thorough monitoring of blood sugar is a must after consuming honey or other sweeteners.
Is it safe to apply honey to wounds and burns?
Applying medical grade honey to superficial burns, wounds, or surgical incisions may promote faster healing. Honey has antimicrobial and anti-inflammatory properties that provide benefits when applied topically to the skin.
However, more research is still needed. And any medicinal honey used should be medical grade and sterilized to avoid risk of botulism or infections.
Never apply regular grocery store honey to open wounds. And consult a doctor if considering using medicinal honey, especially on more severe burns or injuries.
Does honey have any benefits for skin or hair when applied topically?
Honey is sometimes promoted as an ingredient in moisturizing creams, soaps, shampoos and similar cosmetic products. It can help boost moisture and may provide anti-inflammatory properties.
However, few studies have looked specifically at honey for skin and hair health. Any benefits when applied topically are likely minimal compared to medicinal honey designed for wounds.
Overall, eggs, avocados, olive oil, and other whole foods likely provide more meaningful skin and hair benefits when consumed. Honey itself only provides modest benefits when applied directly.
Which honeys have the highest antioxidant levels?
Darker varieties of honey tend to be higher in antioxidants than lighter honeys:
- Buckwheat honey
- Dark forest honey
- Manuka honey
- Wildflower honey
In general, the darker the honey color, the higher the polyphenol content and antioxidant power.
But regular consumption of antioxidant-rich foods like berries, tea, beans, and vegetables is a more reliable way to meet daily antioxidant needs. Honey makes a poor substitute for other healthy plant foods.
Is organic honey considered healthier?
Currently there is little evidence showing that organic honey provides significantly more benefits than conventionally produced honey. Here is a quick comparison:
- Both provide nearly identical nutrition profiles of sugar, enzymes, antioxidants, etc.
- Pesticide residues are possible in conventional honey at very low levels.
- Organic honey may have higher pollen content.
- Organic honey is often from remote regions with lower pollution.
- Organic honey typically costs 20-40% more.
While some find the extra peace of mind worth the higher cost, regular honey provides very similar nutritional benefits. But those trying to minimize pesticide exposure may still opt for organic.
Can honey promote weight loss?
There is no good evidence that honey contributes to weight loss. Adding honey to your daily diet will increase calorie intake and is more likely to lead to weight gain over time.
However, honey may help promote feelings of fullness when consumed with a meal compared to sugar. The small amounts of fiber and protein could help curb appetite slightly.
But overall, honey is still just added sugar. Replacing other caloric sweeteners like sugar or corn syrup with honey may lead to modest weight improvements at best.
Does honey raise blood sugar less than regular sugar?
Yes, some research shows that honey has a slightly less drastic effect on blood sugar levels compared to regular sugar. The glycemic index provides a measure of this:
- Honey GI: ranges from 35 to 61
- Cane sugar GI: 60-65
So honey impacts blood glucose to a slightly lesser degree. This may be due to honey containing fructose, minerals and other elements that may slow absorption.
But the difference is modest at best. Honey still raises blood sugar significantly and diabetics should use caution and monitor blood glucose carefully after eating it.
Does heating or cooking honey reduce its benefits?
Exposing honey to high heat can impact its quality, alter its flavor, and possibly reduce nutritional content. Significant declines in antioxidants, enzymes, vitamins, and other heat-sensitive elements are possible.
Raw, unpasteurized honey is considered to provide the greatest benefits. Any form of heat processing, including pasteurization to kill yeast and sterilize, may impair benefits to some degree.
When cooking or baking with honey, use lower temperatures for shorter periods when possible. Or, stir in honey after removing foods from heat to better preserve its quality.
Conclusion
Based on available research, consuming up to 1-2 tablespoons of honey per day may offer modest benefits for adults. It provides small amounts of antioxidants, nutrients, and prebiotics.
Potential downsides are that honey is high in sugar and calories. Eating too much may cause weight gain over time or blood sugar problems for diabetics.
Darker honeys have more antioxidants than lighter varieties. But honey should never be given to infants under 12 months old.
Overall, honey can be part of a healthy diet for adults when used sparingly. But it makes a poor substitute for more nutritious whole foods like fruits, vegetables, and whole grains.
