Honey

Honey has been used as both a food and a medicine since ancient times. It is very rich in beneficial plant compounds and offers a whole range of health benefits. Honey is particularly healthy when used in place of refined sugar, which is 100% empty calories. Honey is a sweet, viscous syrup produced by honey bees. Bees collect sugar in the form of flower nectar. When they are back in their hive, they consume, digest and regurgitate this nectar repeatedly, producing honey as the end product, which serves as stored food for the bees. The color, smell and taste of honey depend on which flowers the collected nectar came from. From a nutritional point of view, one tablespoon of honey (21 grams) contains 64 kcal and 17 grams of sugar including fructose, glucose, maltose and sucrose. It is virtually free of fiber, fat and protein. Honey also contains traces of various vitamins and minerals, but the amounts per tablespoon are less than one percent of the daily requirement, which means that you would have to eat several kilos of honey to meet your needs for these vitamins and minerals. Where honey can really shine is in its content of bioactive plant compounds and antioxidants. Darker types tend to be richer in these compounds than lighter types (1, 2).

Here is an overview of some of the potential health benefits of honey:

High-quality honey is rich in antioxidants

High-quality honey contains many important antioxidants. These include organic acids and phenolic compounds such as flavonoids (3). Scientists believe that the combination of these compounds gives honey its powerful antioxidant effect (3). Interestingly, two studies have shown that buckwheat honey can increase antioxidant levels in the blood (5, 6). Antioxidants have been linked to a reduced risk of heart attack, stroke and other diseases (4).

Summary: Honey contains a number of antioxidants including phenolic compounds such as flavonoids.

Honey is less bad for diabetics than sugar

The scientific data on honey and diabetes is mixed. On the one hand, honey can reduce several risk factors for heart disease in people who suffer from type 2 diabetes. For example, honey can reduce levels of "bad" LDL cholesterol, triglyceride levels and inflammation, while increasing levels of "good" HDL cholesterol (7, 8, 9). However, some studies have also shown that honey can increase blood sugar levels - although not as much as refined sugar (8). Even though honey is slightly better for diabetics than refined sugar, it should still be used with caution by diabetics. People suffering from diabetes are best advised to minimize their intake of all carbohydrate-rich foods (10). It should also be borne in mind that certain types of honey may be spiked with pure sugar syrup. Even though this practice is illegal, it remains a common problem (11).

Summary: Some studies show that honey can reduce risk factors for heart disease in diabetics. However, honey also raises blood sugar levels, so it cannot be considered healthy for diabetics.

The antioxidants in honey can help lower blood pressure

Blood pressure is a major risk factor for heart disease - and honey could help to lower it. This is because honey contains certain antioxidant compounds that have been linked to lowering blood pressure (12). Studies conducted in both rats and humans have shown a small reduction in blood pressure with the consumption of honey (13, 14). Summary: Consuming honey may lead to small reductions in blood pressure, a major risk factor for heart disease.

Honey helps to improve cholesterol levels

High LDL cholesterol levels are a major risk factor for heart disease. This type of cholesterol plays a primary role in the development of atherosclerosis - a buildup of fat in the arteries that can lead to heart attacks and stroke. Interestingly, several studies show that honey could improve cholesterol levels. Honey lowers levels of "bad" LDL cholesterol, while significantly increasing levels of "good" HDL cholesterol (7, 8, 9, 15). A study of 55 subjects comparing honey with table sugar found that honey reduced LDL cholesterol levels by 5.8% and increased HDL cholesterol levels by 3.3%. In addition, the consumption of honey led to a slight weight loss of 1.3% (16).

Summary: Honey appears to have a positive effect on cholesterol levels and may slightly reduce total cholesterol levels and LDL "bad" cholesterol levels and slightly increase HDL "good" cholesterol levels.

Honey can lower triglyceride levels

Elevated triglyceride levels in the blood are another risk factor for heart disease. They are also associated with insulin resistance - one of the primary driving forces in the development of type 2 diabetes. Triglyceride levels tend to rise with a diet rich in sugar and refined carbohydrates. Interestingly, several studies have linked regular honey consumption to lower triglyceride levels, particularly when it was used to replace sugar (7, 8, 9, 15).

One study comparing honey and sugar, for example, observed an 11 to 19% reduction in triglyceride levels in the honey group (16).

Summary: Elevated triglyceride levels are a risk factor for heart disease and diabetes. Studies show that honey can lower triglyceride levels, especially when used as a substitute for table sugar.

The antioxidants contained in honey are associated with other health benefits

As previously mentioned, honey is a rich source of phenols and other antioxidants, many of which have been linked to lowering the risk of heart disease (4). These antioxidants may help to dilate the veins and increase blood flow to the heart. They may also help prevent the formation of blood clots that can lead to heart attacks and strokes (4). In addition, a study conducted with rats showed that honey can protect the heart from oxidative stress (17). However, no long-term studies have yet been conducted on the effect of honey on heart health, so these results should be taken with a grain of salt.

Summary: The antioxidants contained in honey have been associated with positive effects on heart health including improving blood flow to the heart and reducing the risk of blood clots.

Honey promotes wound healing and healing of burns

Honey applied to the skin was used in ancient Egypt to help heal wounds and burns.

A review of 26 studies concluded that honey is most effective in supporting the healing of minor burns and the healing of wounds infected after surgery (18). Honey is also an effective remedy for the treatment of diabetic foot ulcers, which are serious complications that can lead to amputation (19, 20). One study reported a success rate of 43.3% when honey was used to heal wounds. In another study, honey showed a 97% healing rate when used to treat diabetic ulcers (20, 21). Scientists believe that honey's healing powers are linked to its antibacterial and anti-inflammatory effects, as well as its ability to deliver nutrients to the surrounding tissue (22).

In addition, honey can help treat skin conditions including psoriasis and herpes (23, 24). Manuka honey is considered particularly effective in the treatment of burns (25).

Summary: When applied to the skin, honey can be part of an effective treatment plan for burns, wounds and other skin conditions. It is particularly effective for treating diabetic ulcers.

Honey can help suppress coughs in children

Coughing is a common problem in children with upper respiratory tract infections. These infections can affect sleep and quality of life for both children and parents. However, mainstream cough medicines are not always effective and can have side effects. Interestingly, honey may be a better choice and there is evidence that it can be very effective in this regard (26, 27). For example, one study found that honey worked better than two widely used cough medicines (28). Another study found that honey relieved cough symptoms and improved sleep better than cough medicine (27).

However, honey should never be given to children under one year of age due to the risk of botulism (29).

Summary: Honey can be used as a natural and safe cough suppressant for children over the age of one. Some studies show that it is even more effective than cough medicine.

Honey is delicious, but still high in sugar and calories

Honey is a delicious and healthier alternative to sugar. You should make sure to buy a high-quality product, as some cheap versions can be laced with sugar syrup. Keep in mind that honey should also be consumed in moderation as it is high in sugar and calories.

The benefits of honey are most pronounced when it is used as a substitute for other, unhealthier sweeteners. At the end of the day, honey is a less bad sweetener than sugar.

References

https://www.healthline.com/nutrition/10-benefits-of-honey#section10