We all love sugary treats, but too much refined sugar can be harmful. It can lead to diabetes, heart disease, weight gain and even skin issues. It can also spike your blood glucose, making you tired and increasing your cravings. Nowadays, there are several alternatives to refined sugars, and honey is a prominent one.
Honey is a natural sweetener packed with antioxidants, vitamins, minerals and amino acids. It can provide a steady boost of energy and even help in digestion. Honey may also have other additional health benefits. Let’s find out if honey is really as good as people say.
Types of honey
According to the National Honey Board, about 300 unique types of honey are available in the United States alone, each having different characteristics. Honey can be categorized into two major types based on the flower from which honeybees collect nectar. Nectar collected from only one type of flower is called “monofloral honey,” while nectar collected from various types of flowers is termed “polyfloral honey.”
Some of the common types of honey are:
- Acacia honey: Made from nectar collected from the black locust tree, acacia honey is one of the sweetest honey. Due to its high fructose content, it can stay in a liquid form for a long time and is slow to crystallize.
- Clover honey: This honey comes from white clover nectar and contains more glucose compared to fructose which causes rapid crystallization.
- Buckwheat honey: Harvested from buckwheat flowers, this type of honey is not available readily since the plant has fewer flowering seasons. Buckwheat honey comprises a significant quantity of protein and is most often not consumed directly due to its pungent taste.
- Manuka honey: This type is sourced from nectar obtained from the saps of the manuka tree. It is rich in proteins, minerals and vitamins. It has a slightly bitter taste but is highly valued for its health benefits.
- Wildflower honey: This is a poly-floral honey, which means that nectar for this honey was collected from various different flowers. The location and season of the nectar collected may cause this type of honey to have a unique flavor and aroma.
- Raw honey: Directly extracted from the beehive, raw honey may contain slight traces of pollen and beeswax. Unlike processed honey, raw honey undergoes minimal processing and no heat treatment. This makes raw honey rich in nutrients.
- Honeydew honey: Compared to traditional honey, this is not produced from flower nectars but instead from secretions of living parts of plants or plant-sucking insects. This may cause the characteristics of honeydew honey to differ slightly from other types of honey.
5 honey health benefits you should know
Honey has been used for its nutritional and therapeutic benefits for centuries. More than just a natural sweetener, honey is packed with antioxidants, minerals and vitamins that help to improve your overall health. Let’s explore a few known benefits of honey.
Soothes coughes
Honey can be effective in suppressing coughs and soothing a sore throat for people with asthma or upper respiratory diseases. Both the World Health Organization and the American Academy of Pediatrics recommend honey to be a natural cough remedy. However, honey must not be given to children below 1 year of age since it may lead to a serious condition termed infant botulism.
High in antioxidants
Honey comprises antioxidant properties that prevent the accumulation of unstable free radicals in your body. These free radicals can cause damage to your cells and cause oxidative stress, which may lead to serious conditions such as heart diseases, cancer and autoimmune diseases.
Controls blood sugar
Honey has a lower glycemic index, which makes it a good alternative to sugar, especially for diabetic individuals. Unlike traditional sugar, it does not cause a spike in blood glucose and insulin levels. Insulin is a hormone that regulates blood glucose levels. Honey may also improve blood C-reactive protein (CRP) levels, lipid profile and other metabolic complications in people with diabetes.
Improves heart health
Honey can reduce the risk of heart disease by lowering levels of low-density lipoprotein (LDL) cholesterol, triacylglycerol and C-reactive proteins (CRP). Excessive cholesterol in your body can block your blood vessels, leading to heart conditions. Honey can also inhibit the aggregation of platelets that may give rise to clots and block blood vessels.
Prevents gastrointestinal disorders
Ingestion of honey can prevent several gastrointestinal diseases, including gastric ulceration, gastritis and duodenitis. It can also help to resolve gastrointestinal discomfort and reduce inflammation of the intestinal epithelium.
Potential honey side effects to watch out for
Honey is generally safe among adults and children above 1 year of age. However, some people may be allergic to one or a few components of honey, especially bee pollen. Such people may experience allergic reactions such as:
- Nausea
- Vomiting
- Wheezing
- Weakness
- Excessive sweating
- Dizziness
- Irregular heartbeat
How much honey should you have a day?
Although honey possesses several health benefits, it is still a sugar and must be consumed in moderation. How much honey you can consume depends on your health and specific dietary needs. Consuming one to two tablespoons of honey per day can have several health benefits.
Frequently asked questions about honey
Can you use turmeric and honey for weight loss?
Yes, turmeric and honey can be useful for weight loss. Turmeric comprises curcumin that can increase your energy metabolism by increasing your metabolism. Honey can also help with weight loss by boosting energy and regulating insulin levels. Both of them combined may help you lose weight.
What is so special about mānuka honey?
Manuka honey has gained popularity since it has several medicinal properties. It helps to kill and destroy bacteria methicillin-resistant Staphylococcus aureus, or MRSA, and Escherichia coli. It can treat diabetic foot ulcers, promote wound healing among burn patients, prevent tooth infection and decay, treat acne and other skin conditions and improve collagen formation and tissue regeneration. Also, it has anti-tumor properties and can also reduce side effects of chemotherapy as well as anti-cancer drugs.
What is bee-free honey?
Bee-free honey is a synthetic or vegan form of honey that is made without honeybees. Such a form of honey will prevent the poor treatment of honeybees and the phenomenon called Colony Collapse Disorder. This is a phenomenon where majority of the worker honeybees in a colony disappear leaving behind a few nurse bees to care for the immature bees and the queen. Bee-free honey is more environmentally friendly and suitable for people who are allergic to traditional honey.
Can you use medicinal honey for wounds?
Yes, medicinal honey can be used for healing wounds. The antibacterial, antioxidant and anti-inflammatory properties of honey promote tissue repair and the formation of new skin over wounds.
Bottom line
Honey is a natural sweetener with several nutritional and medicinal properties. It is recommended that you consume one or two tablespoons of honey daily for its benefits, but higher quantities may be harmful. In most cases, honey is safe, but some people may be allergic to its constituents and experience reactions. Also, honey must not be given to children under 1 year of age since it may increase the risk of infant botulism.
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