Why You Should Consider Adding Honey to Your Daily Routine?

Nutritional Facts About Honey

Honey is naturally about 80% sugar, making it high in calories and rich in energy. One tablespoon of honey contains:

- 64 calories

- 17 grams of carbohydrates

- 17 grams of sugar

Honey has no fat, protein, fiber, or cholesterol, but one tablespoon contains small amounts of calcium, iron, magnesium, potassium, selenium, and vitamin C. Overall, studies have shown that honey contains around 180 different compounds, including various phytochemicals or bioactive plant compounds.

Health Benefits of Honey

If you’re choosing between various sweeteners, honey offers more advantages than regular sugar due to its diverse compounds. Research has shown that honey contains more antioxidants and is a better source of potassium and some minerals compared to regular sugar. However, we should not rush to consider honey as a completely healthy food; it is still a source of a lot of sugar.

Honey contains antioxidants like phenolic acid and flavonoids, making it a slightly better choice than sugar, but both should be consumed in moderation.

As a source of antioxidants, some studies suggest that honey may help prevent heart disease. A recent study showed that consuming about 2 tablespoons of honey per day, alongside a healthy diet, could positively impact cholesterol levels. Like any other type of sugar, honey should also be consumed in very small amounts.

Which Type of Honey Is Better?

Dark honey typically contains more antioxidants than lighter honey. Regardless of its plant source, honey is best consumed raw, meaning it is unheated and unfiltered, preserving its pure form without losing any nutrients. Foodborne pathogens do not survive in honey, so heating it provides no food safety advantage.

How Is Honey Used for Wound Healing?

Honey has antibacterial, anti-inflammatory, and wound-healing properties. Some compounds in honey can kill certain bacteria and fungi. Honey prevents the skin from sticking to wound dressings and may provide the nutrients necessary for faster wound healing. Honey is effective in healing burns, cold sores, swelling, and mouth sores caused by chemotherapy or radiation therapy.

Is Honey Effective for Treating Cough?

In comparative studies, honey has worked similarly to or better than cough medicines. In a study published in the JAMA Pediatrics, when children with upper respiratory infections were given honey for nighttime cough relief, parents who used honey instead of medication rated it as the most effective treatment. Honey reduced coughing and sleep disturbances in children.

While the cough-suppressing mechanism is not well understood, honey has proven anti-inflammatory and antibacterial properties. To relieve a cough, experts recommend adding some honey to tea or warm water.

Risks of Consuming Honey

Honey should never be given to infants under 12 months old, as there is a risk of infant botulism. Honey is safe for children over 1 year old.

Honey may slow blood clotting, so it can increase the risk of bruising and bleeding in individuals taking blood-thinning medications.

Also, consuming large amounts of honey may raise blood sugar levels in patients with type 2 diabetes.

Is It Safe to Consume Honey Daily?

Honey is considered an added sugar, and its consumption should be limited to fewer than 100 calories per day for women and fewer than 150 calories per day for men. Nutrition experts recommend that if no other sugar sources are consumed, the maximum amount of honey should be 2 to 3 tablespoons per day.

The best way to use honey is by replacing other sweeteners with it. If you don't mind the taste of honey and use sugar in your coffee or tea, substituting it with honey can be beneficial. However, honey is not an essential part of a balanced diet. Like fruits, vegetables, whole grains, nuts, seeds, and legumes, honey is not a food that should be consumed in large amounts.