The Sweet Benefits of Honey
Nature’s Sweet Treat
Honey is Mother Nature’s golden sweet treat, containing trace elements that may set it apart from other sweeteners. For centuries, it has been a key component of traditional medicine in ancient cultures like the Egyptians, Chinese, and Romans, who used it to treat wounds (3). Despite its dessert-like sweetness, let’s take a closer look at what honey actually offers!
Raw vs Pasteurized Honey
As you walk down the grocery aisle and reach the shelves of honey products, you may notice the distinction between raw and pasteurized honey, often highlighted on product labels. The health properties of honey can vary depending on the type and level of processing.
Raw, unpasteurized honey is taken straight from the hive and filtered to remove small bits of debris that can include pollen, bees and hive residue (5). Most of the natural benefits like vitamins, minerals, or antioxidant effects of honey are preserved in this form (2). In contrast, pasteurized honey is heated to improve its texture and extend its shelf life. Some commercial pasteurized honey could potentially add sugars or other additives to further alter its taste or texture.
The processing of honey can reduce beneficial trace elements and increase the sugar content. In terms of appearance, pasteurized honey tends to be darker and has a milder aroma compared to raw honey (5). A study exploring the sensory characteristics of honey found that consumers generally prefer the taste of pasteurized honey over raw honey, primarily due to its smoother texture (5).
The following outlines the benefits of honey, but it’s important to remember that raw honey may provide slightly more health benefits than pasteurized.
What’s so good about honey?
Trace Elements
Honey may provide some antioxidant properties. Antioxidants, such as flavonoids (natural compounds in plants), can help lower inflammation and prevent the toxins from building up in the body. This may lower the risk of health problems like heart disease and cancer (2).Relieves Coughs and Sore Throats
Honey is a common home remedy for soothing sore throats and coughs. How does it work? Its thick texture helps coat the throat, while its natural properties fight off harmful bacteria (6).Source of Energy
Honey is a natural source of sugar, providing a quick energy boost. Athletes may use it as a natural energy source before, during, or after workouts (2). It can be a substitute for commercial pre-workout drink powders that are high in both caffeine and stimulants.Good for Gut Health
Our gut contains many helpful bacteria, and honey can help feed these good bacteria, supporting a healthy balance of microbes in our body. Keeping this balance is important for digestion and overall gut health (2).
Honey is Versatile
Honey can be used in many ways. It can be stirred into tea or coffee, drizzled while in a pan of stir fry or added to oatmeal.
Honey in Moderation
Studies in animal models have shown that honey may have anti-obesity effects, such as reducing body fat (7). However, it’s important to consider that human clinical studies are either limited or hard to interpret when it comes to honey’s effects on human physiology. One thing, however, is clear: honey is not a superfood. While it contains trace elements that may offer some health benefits, its high sugar and caloric content calls for moderation. Free sugars, which include sugars added by you or manufacturers, as well as those naturally found in honey, syrups and fruit juices, should be consumed in moderation. Both the AHA and WHO recommend that free sugars make up less than 10% of our daily caloric intake (4).
Adding honey to our foods is similar to adding sugar to coffee or baked goods; we don’t want to overdo it.
Conclusion
Honey’s natural sweetness and potential health benefits make it a unique option among sweeteners. Unlike other options, honey is a natural choice that can be versatile in cooking and may offer some health-promoting properties. However, it’s important to remember that honey is considered free of sugar, and ideally, we want to keep sugar consumption at a minimum.
References
Benmeziane-Derradji F, Taguida K, Messadeg FZ, Djermoune-Arkoub L. Partial substitution of sugar by honey in a pumpkin-based jam: Impact on physicochemical, microbiological quality and sensory attributes during refrigerated storage. J Food Sci Technol. 2022 Nov;59(11):4322-4331. doi:10.1007/s13197-022-05505-1. Epub 2022 Jun 20. PMID:36193462; PMCID: PMC9525523.
Bogdanov S, Jurendic T, Sieber R, Gallmann P. Honey for nutrition and health: A review. J Am Coll Nutr. 2008;27(6):677-89. doi:10.1080/07315724.2008.10719745.
Eteraf-Oskouei T, Najafi M. Traditional and modern uses of natural honey in human diseases: A review. Iran J Basic Med Sci. 2013;16(6):731-42. PMID: 23997898; PMCID: PMC3758027
Gillespie KM, Kemps E, White MJ, Bartlett SE. The impact of free sugar on human health: A narrative review. Nutrients. 2023 Feb 10;15(4):889. doi:10.3390/nu15040889. PMID: 36839247; PMCID: PMC9966020.
Kardas M, Staśkiewicz-Bartecka W, Sołtys K, Dul L, Sapała AM, Kiciak A, Bielaszka A, Kardas J. The quality of selected raw and pasteurized honeys based on their sensory profiles and consumer preferences. Front Nutr. 2024 Jan 16;10:1330307. doi: 10.3389/fnut.2023.1330307. PMID: 38292698; PMCID: PMC10825026.
Mandal MD, Mandal S. Honey: Its medicinal property and antibacterial activity. Asian Pac J Trop Biomed. 2011;1(3):154-60. doi:10.1016/S2221-1691(11)60016-6
Ugusman A, Shahrin SAS, Azizan NH, Pillai SB, Krishnan K, Salamt N, Aminuddin A, Hamid AA, Kumar J, Mokhtar MH. Role of Honey in Obesity Management: A Systematic Review. Front Nutr. 2022 Jun 24;9:924097. doi: 10.3389/fnut.2022.924097. PMID: 35811958; PMCID: PMC9263567.
Post Written By: Siwon Jengsuksavat