honey

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Can Honey Be Good for You?       

Throughout history, honey has been a staple food and a spiritual symbol. Along with its natural sweetness, it also has medicinal properties. Humanity itself seems to have evolved after honey’s appearance on the scene.  Historical evidence suggests that humans were collecting honey 10,000 years ago and there is evidence of beekeeping found in ancient Spanish cave paintings. Across civilizations, honey has held a sacred place.

 

Health Benefits of Honey

Raw, unprocessed honey contains a variety of compounds including enzymes, amino acids, vitamins and minerals as well as antioxidants. The closer honey is to its natural form, the more potent its medicinal qualities. Scientists continue to marvel at the intelligence of ancient healers. They knew that honey offers many health benefits. 

  1.  Antioxidants
  • High-quality honey contains antioxidants such as polyphenols and flavonoids.
  • Antioxidants decrease stress on cells and lower the risk of heart disease and cancer.
  1. Antibacterial 
  • Bacteria and fungi don’t like the low water and natural acidity of honey.
  • Manuka honey is especially unique due to methylglyoxal (MGO), a compound with strong antibacterial effects.
  • The higher the MGO of a honey, the better it is at fighting germs. A high grade starts at 600+.
  • Honey can help to heal minor wounds and burns by reducing infection risk.
  1. Soothing Coughs and Sore Throats
  • Honey has been traditionally used to heal sore throats and persistent coughs.
  • Honey may be as good as over-the-counter cough medicines.
  1. Aiding Digestion
  • Raw honey has prebiotics that support the good bacteria in the intestine.
  • It may ease symptoms of gastritis and ulcers caused by H. pylori infection.
  1. Improved Athletic Performance
  • Ancient Olympic athletes used honey for endurance. Modern research supports this, showing that honey can help maintain energy levels and improve recovery when consumed pre- and post-exercise.

 

Different Honeys, Different Benefits

Honeys have different health benefits based on the flowers from which they are sourced:

  • Manuka Honey (New Zealand): Fights germs and excellent for wound healing.
  • Buckwheat Honey: Dark and antioxidant-rich; great for the immune system.
  • Acacia Honey: Light and floral; high antioxidant and antibacterial properties.
  • Wildflower Honey: A broad-spectrum immune booster, depending on regional plants.

Each type offers a different potential health benefit, so it’s worthwhile to explore different types depending on your health goals.

 

Risks and Precautions

  1. Infant Botulism
  • Honey must NEVER be given to infants under one year of age.
  • Honey can contain spores of Clostridium botulinum, which can cause a rare but serious form of food poisoning in babies.
  1. Blood Sugar Spikes
  • Honey is “natural”, but it is still a form of sugar. 
  • It can cause a rapid rise in blood sugar. Those with diabetes or insulin resistance need to be mindful.
  • When eaten with high fiber foods, and in small doses, honey may have less impact than refined sugar.
  1. Allergic Reactions
  • Some people are allergic to honey or to the pollen residues within it.
  • Symptoms can include itching, swelling or even anaphylaxis.
  1. Tooth Decay
  • Honey is a sugar and can contribute to tooth decay.
  • Make sure to rinse your mouth or brush your teeth to prevent cavities.

 

How to Choose?

Honey sold in stores is not always healthy. Many commercial brands are heavily processed, which destroys beneficial enzymes and antioxidants.

  • Raw, Unfiltered Honey: This still has its enzymes and nutrients. Real, raw honey will naturally crystallize. Highly refined products will not crystallize.
  • Choose Local: Local honey often contains pollen from local plants, which can help with seasonal allergies.
  • Read the Label: Avoid added glucose or corn syrup.
  • Find Certified Manuka: Look for a UMF (Unique Manuka Factor) or MGO rating. UMF grades value and freshness with a range from 5-20+. The higher the value, the higher the bioactive compounds and the fresher the honey.

 

Recipe Substitutions

  • For each 1 cup (236 ml) of sugar, substitute with 1/2 – 2/3 cup (118-156 ml) honey. Because honey is sweeter than refined sugar, less is needed for equivalent sweetness.
  • Because honey contains water, for each cup of honey decrease other liquids by 1/4 cup (60ml).  
  • Add 1/4 tsp (1.25 ml) baking soda per 1 cup of honey. Additional baking soda increases leavening and offsets acidity.
  • Lower oven temperature by 25° F (14° C).  Honey burns more quickly. Watch baked goods carefully. 

 

How to Store

  • In a cool, dry place between 50-60° F (10-15° C)
  • In an airtight container to prevent absorption of moisture or odors
  • May form crystals as it ages or if it is refrigerated. To re-liquify crystallized honey, place it in an open glass container in a pan of warm water until it is clear