Honey has a reputation for being an all-natural sweetener that’s better for you than granulated sugar. But does honey’s health halo really live up to the hype? Like regular sugar, maple syrup, coconut sugar or corn syrup, honey is still an added sugar. However, some research shows that moderate honey consumption may have a few health benefits.
Read on to learn what the “buzz” about honey is all about (pun intended!), plus its nutritional value, health benefits, and ways to incorporate it into a healthy diet.
Grab a mug – let’s spill the tea on honey!
Is Honey Good For You? Health Benefits of Honey
You May Reduce Chronic Inflammation
Honey is rich in antioxidants – compounds that can help neutralize damage to your body’s cells from free radicals. Unchecked, that damage may lead to pesky chronic inflammation that increases the risk of developing conditions like type 2 diabetes, heart disease, cancer and more. Luckily, honey is rich in polyphenols, naturally occurring compounds that act like antioxidants to tackle inflammation.
You May Improve Your Heart Health
Considering that honey is an added sugar, you might be surprised to learn that it may have some potential heart health benefits. When it comes to sugar, the American Heart Association recommends limiting added sugars to a maximum of 6% of total daily calories (roughly 6 teaspoons for women and 9 teaspoons for men). But that doesn’t mean you have to avoid them completely. When you do consume added sugars, consider reaching for honey more often. Research has shown that consuming roughly 2 tablespoons of honey per day for 8 weeks may reduce heart disease risk factors such as total cholesterol, LDL cholesterol and fasting triglycerides.
You May Optimally Fuel Your Workouts
Simple carbohydrates are the primary fuel source for athletes during intense exercise. With 17 grams of sugar per tablespoon, honey is a delicious way to get them. Compared to other portable carbohydrate sources like sports gels, research shows that honey may be just as effective at supporting performance and warding off fatigue. What’s more, it may also bolster your immune system against the effects of intense exercise.
You May Improve Gut Health
The influence of your gut health on your overall health is far-reaching. A thriving gut microbiome contains a diverse array of different strains of bacteria where the good bacteria outweigh the bad ones. Preliminary research suggests that honey’s antibacterial properties may have the potential to encourage the growth of beneficial gut bacteria while simultaneously reducing the number of infection-causing bacteria.
Another way to ensure you’re keeping the good gut bacteria around? Provide them with fuel in the form of prebiotics, which are also found in honey.
Honey Nutrition
One tablespoon of honey (21 g) contains the following nutrients, per the USDA:
- Calories: 64
- Carbohydrates: 17 g
- Dietary fiber: 0 g
- Total sugar: 17 g (naturally occurring)
- Protein: 0 g
- Total fat: 0 g
- Saturated fat: 0 g
- Cholesterol: 0 g
- Sodium: 1 mg
- Potassium: 10.9 mg
As you can see, honey is essentially sugar. Although it contains trace amounts of potassium, it does not provide meaningful amounts of other vitamins or minerals. Beyond the nutrition facts label, honey contains other health-promoting compounds like polyphenols.
Is Honey Safe for Everyone to Eat?
Honey is generally safe to eat, but there are a couple of potential risks for certain people.
Botulism in Infants
The American Academy of Pediatrics advises that honey (and any processed foods that contain honey) should not be given to infants before their first birthday because of the potential risk for infant botulism. Honey naturally contains dust particles that may carry spores of the bacteria Clostridium botulinum, which can cause botulism. Since infant’s immune systems are still developing, babies are at higher risk of getting very sick. Infant botulism is rare, but this serious illness can attack your child’s nerves. The primary sign of infant botulism is muscle weakness, which presents as trouble feeding and breathing or a weak cry.
Allergies
People who are prone to allergies may need to be careful about eating honey because it contains bee pollen that can potentially cause a serious allergic reaction. While some people believe that eating local honey helps alleviate their seasonal allergies, there is not enough evidence to support honey as an allergy remedy.
3 Tips for Enjoying Honey
Beyond adding honey to your afternoon cup of tea, here are three tips for enjoying honey on everything from veggies to shrimp.
On Veggies
We all know that eating your vegetables is important for disease prevention. If the flavor of bitter veggies like broccoli or brussels sprouts gives you the ick – try adding a bit of honey. You may be surprised to find yourself serving up seconds of these Honey-Balsamic Brussels Sprouts, Honey-Mustard Roasted Cabbage or Honey-Chipotle Roasted Broccoli.
In Salad Dressings
Adding sugar to salad dressing helps balance out the acidity of the vinegar and brings together its flavors. Reach for honey to add a bit of sweetness to dressings like Grapefruit-Honey Dressing, Honey-Balsamic Dressing or Honey-Garlic Dressing.
On Your Favorite Protein
A little bit of honey goes a long way to add subtle sweetness to proteins like chicken and fish. For example, honey is paired with flavorful hoisin sauce for this 5-Ingredient Honey-Ginger Chicken recipe. For vegetarians, honey works well on tempeh, too. Try this Sesame-Honey Tempeh & Quinoa Bowl.
Hot honey is having a viral moment, and we admit that we’re major fans. Its combo of sweet and spicy works especially well on proteins. Try this Hot Honey Roast Chicken & Vegetables, Hot Honey Grilled Shrimp or these Crispy Hot Honey Salmon Bites.
Frequently Asked Questions
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What happens if you eat honey every day?There’s nothing wrong with consuming a little honey daily. Because honey is actually sweeter than regular sugar, a little goes a long way! While honey won’t add meaningful amounts of vitamins or minerals to your daily intake, it is rich in antioxidants, which may provide potential heart and gut health benefits.
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What does honey do to your body?Honey is an all-natural sweetener that is rich in antioxidants. Thanks in large part to its antioxidant properties, consuming honey has been associated with reduced inflammation and improved heart and gut health.
The Bottom Line
There are lots of good reasons to enjoy honey. It’s sweet and delicious and even contains some antioxidants. However, just like table sugar or corn syrup, it is still sugar. So if you’re a honey lover, keep an eye on serving sizes. Then, go ahead and drizzle a little into your tea, salad dressing or veggies. After all, all things in moderation!
