Is honey good for you? 7 health benefits of honey

Drizzled on everything from toast to tea, honey has been a kitchen staple for centuries. But beyond its delicious taste, many wonder: Is honey good for you?

Containing antioxidants, natural sugars and potential healing properties, honey has long been praised as a health booster. Let’s dive into the science behind honey’s health benefits—and whether it deserves a spot in your daily routine.

Is honey good for you?

If you’re wondering whether honey is good for you, the answer is yes, when consumed in moderation. Honey offers several health benefits, from providing antioxidants to reducing inflammation and soothing sore throats.

However, honey is still a source of added sugar in your diet, and it’s not a good idea to consume them in large amounts. Even though honey is a natural sugar, it is still an added sugar since it’s typically added to foods and beverages, rather than being naturally present in the food.

Added sugars, such as honey, cane sugar, brown sugar and high fructose corn syrup consumed in large amounts can lead to weight gain, blood sugar spikes and an increased risk of conditions like Type 2 diabetes. It’s recommended to limit your added sugar intake to no more than 50 grams per day. For reference, one tablespoon of honey contains 17 grams of sugar.

So, as with any sweetener, balance is key. Incorporating honey as part of a well-rounded diet can provide benefits without the drawbacks of excessive sugar intake.

Nutrient value of honey

Honey is primarily composed of natural sugars, mainly fructose and glucose, which provide your body with a quick source of energy.

Honey also contains small amounts of vitamins and minerals, including vitamin C, zinc, calcium, magnesium and potassium. Though not a significant source of protein or fiber, honey's unique combination of nutrients and bioactive compounds makes it a more nutritious alternative to processed sweeteners.

Unlike refined sugar, honey has a slightly lower glycemic index (GI), meaning it may cause a slower rise in blood sugar levels. The GI measures how quickly a carbohydrate raises blood sugar levels on a scale from 0-100. The higher the glycemic index, the more effect it will have on your blood sugar level. For comparison, honey has a GI score of 50 and refined sugar has a GI score of 80.

Raw honey vs. regular honey

When it comes to honey, there’s an important distinction to make between raw honey vs. regular honey.

Raw honey is honey in its purest form—straight from the hive, unheated and unprocessed. Raw honey contains natural enzymes, antioxidants and pollen. Bee pollen is nutritious since it contains many healthy components such as vitamins, minerals, amino acids and antioxidants.

Regular honey, on the other hand, is often pasteurized and filtered, which gives it a smoother texture and longer shelf life but can strip away some of its nutrients, including pollen. This is the kind found most often in grocery stores, although some stores carry raw honey as well. Processed honey may also contain added sugars, such as high fructose corn syrup.

While both types of honey can add natural sweetness to your diet, raw honey offers a little extra in terms of potential health perks. However, raw honey may contain spores of the bacteria Clostridium botulinum. Botulism poisoning, a life-threatening condition, can occur in children under the age of one. So, babies and children under the age of one should not consume raw honey.

Is honey better than sugar?

When it comes to choosing between honey and sugar, honey has a slight edge in terms of health benefits due to its antioxidants, vitamins and minerals.

Refined sugar is just empty calories with no nutritional value. Honey also has a lower glycemic index, meaning it may cause a slower rise in blood sugar levels compared to regular sugar.

However, honey is still a form of sugar and affects blood glucose levels, so moderation is key. If you're looking for a more natural sweetener with added benefits, honey is the better choice, but it should still be consumed in balance as part of a healthy diet.

Health benefits of honey

Let’s dive into the top health benefits of honey. From its antioxidant properties to its ability to soothe sore throats and support digestion, here’s why honey has been used for centuries in food and home remedies.

1. Rich in antioxidants

Honey is packed with powerful antioxidants that help protect your body from damage caused by free radicals. These antioxidants, including flavonoids and phenolic acids, play a key role in reducing inflammation and supporting overall health.

Raw honey tends to have even higher levels of these beneficial compounds, making it a great natural way to give your body an extra boost.

2. Contains a variety of nutrients

Honey contains a variety of beneficial vitamins and nutrients. While it’s not a major source of vitamins, it does provide small amounts of B vitamins like riboflavin, niacin and B6, which help support energy production and brain function.

You’ll also find minerals like calcium, magnesium and potassium in honey, which are important for bone health, muscle function and maintaining a healthy heart.

3. Better for blood sugar control than regular sugar

Honey may a better option than regular sugar for those concerned about maintaining stable blood sugar levels. This is because honey has a lower glycemic index. Foods with a lower glycemic index tend to cause a slower, more gradual increase in blood sugar levels.

Since honey still affects blood sugar similarly to regular sugar, those who have diabetes should keep track of how much they are consuming. The recommended serving size of honey for people with diabetes is 1-2 teaspoons per day, depending on individual blood sugar control. Be sure and monitor blood sugar levels closely after consuming honey.

4. May improve heart health

Honey may offer some heart health benefits, thanks to its antioxidant-rich composition. The antioxidants in honey, particularly flavonoids, help reduce inflammation and protect the heart by improving blood vessel function and reducing oxidative stress.

Honey may also help lower blood pressure according to an observational study, which indicated a lower incidence of prehypertension in women who consumed a light to moderate intake of honey.

In addition, cholesterol levels have been shown to improve with honey intake. A review study showed a reduction in total cholesterol levels, an increase in high-density lipoprotein (HDL) “good” cholesterol levels, and a reduction in low-density lipoprotein (LDL) “bad” cholesterol levels. Triglyceride levels also improved with honey consumption.

While honey alone isn't a cure-all for heart health, incorporating it into a balanced diet can be a tasty, natural way to support your heart.

5. Has anti-inflammatory properties

Honey contains natural anti-inflammatory properties known as polyphenols and flavonoids. These antioxidants neutralize free radicals and reduce oxidative stress, which helps decrease inflammation.

Honey also boosts the immune system by increasing its production of cytokines, which are proteins that help control inflammation in the body.

Honey can contribute to reduced inflammation in other ways too. The enzymes catalase and glucose oxidase present in honey can help prevent escalation of the inflammatory process. The enzymes in honey can also decrease production of histamine, which contributes to inflammation.

Whether used topically to heal wounds or consumed to relieve internal inflammation, honey offers a gentle, natural way to support your body’s fight against inflammation.

6. Helps with allergies

Honey is sometimes touted as a natural remedy for allergies, and while it’s not a guaranteed cure, it might offer some relief for certain people.

The idea is that local honey contains small amounts of pollen from flowers in your area, and consuming it regularly may help your body build a tolerance to those allergens over time.

7. Improves digestion

Honey has been used for centuries to help soothe stomach issues. Its natural enzymes can help break down food and promote better digestion, while its antibacterial properties can help balance the good bacteria in your gut.

Some people even turn to honey to ease an upset stomach or relieve symptoms of indigestion, since it can have a soothing effect on the digestive tract.

The bottom line: Is honey good for you?

So, is honey good for you? Yes, when consumed in moderation. Packed with antioxidants, vitamins and beneficial enzymes, honey offers a variety of health benefits that make it a healthier alternative to regular refined sugar.

Honey can be a sweet and nutritious addition to your diet, but it’s important to remember that it’s still a form of sugar. Enjoy honey as part of a balanced diet, and you’ll be reaping all its natural goodness without overdoing it on the sugar.

Looking for more nutrition support? Find a dietitian near you.