EDITOR’S SUMMARY: Sweet and delicious, light, dark, thin and liquidy, or thick with crystals. Research shows that honey is a power food, abundant with nutrients, fostering medicinal properties. Raw varieties (unfiltered, unprocessed), harvested locally in your environment contain the highest nutritional benefits. If you have high blood sugar, use it in moderation (or sparingly), and monitor your body’s response and effects on your mood.
Written by Kathryn West
Edited by Nicki Steinberger, Ph.D.
The term honey conjures up different images, from what you may call your loved one, or even an acquaintance, to the sweet, golden nectar that humans have been consuming since the beginning of time. In fact, a cave painting in Spain depicting the collection of honey dates back 9,000 years. Going even further back, during the Stone Age, neanderthals consumed honey as part of their existence. “Foods containing fructose were crucial during times of starvation because they provide large amounts of energy needed for survival.” What’s more, your desire for sweet foods, which is inherited genetically, may have stemmed from early humans eating honey.
Composed mainly of glucose and fructose sugars, honey is produced all over the world. The honey bee that is widely found in North America is the Western, or European honey bee, Apis Mellifera. It’s native to Europe, Africa, and Asia, and was transported to North America in the 1620s for its prized products of wax and honey. Less than 5% of bee species make honey. Only honey bees and stingless bees produce enough honey to make it worth harvesting. Carpenter bees, mason bees, and the metallic green sweat bee are just a few of the over 20,000 other known bee species in the world. The making of honey begins with a variety of flowers. Honey bees are attracted by the blooms, from where pollen and nectar, or honeydew, is collected. The resultant sticky fluid is sucked into the bee’s tummy sac, then regurgitated and passed on to others in an assembly line of bees. Storage is contained in their hexagon shaped beeswax cells called honeycombs. From there, the gooey juice undergoes a process of evaporation and concentration. The thickening paste breaks down into simple sugars, turning into the liquid known as honey. The Bee Professor explains this unique operation:
“The process of honey-making is fascinating. It starts with collecting nectar, which house bees process in the hive. After the inversion process, the bees dry it before storing the final product in honeycomb. Although making honey will sound disgusting to some, it’s extremely sanitary. With a specific area for collecting and processing honey inside the bee, it’s comparable to drinking milk from a cow.”
According to the National Honey Board, “There are more than 300 unique honey types available in the United States, each originating from a different floral source.” Honey flavor varies, based on the types of flower from which the nectar was harvested. Common floral varieties of honey include clover, wildflower, buckwheat, eucalyptus, lavender, and sage. Honey is graded by color, from nearly clear, to golden amber and dark brown. The origin of the flowers from which the nectar is collected determines the color of the honey. Studies have shown that dark honey contains a higher concentration of beneficial nutrients than light colored honey. Examples of dark honey varieties include avocado, buckwheat, chestnut, coffee, heather, and manuka. Manuka honey, native to New Zealand, is delicious and packs a therapeutic punch. It’s full of disease-fighting antioxidants, and is a potent wound healer. You can apply honey directly to a cut, and its antimicrobial properties will accelerate the healing process. From “Evidence for Clinical Use of Honey in Wound Healing as an Anti-bacterial, Anti-inflammatory Anti-oxidant and Anti-viral Agent: A Review”:
“Honey has anti-oxidant, anti-bacterial and anti-inflammatory properties. It can be used as a wound dressing to promote rapid and improved healing. These effects are due to honey’s anti-bacterial action, secondary to its high acidity, osmotic effect, anti-oxidant content and hydrogen peroxide content. The use of honey leads to improved wound healing in acute cases, pain relief in burn patients and decreased inflammatory response in such patients. However, it has proven to be ineffective in chronic leg ulcers. Overall, studies have been done in favor of the use of honey in medicine.”
Honey is marketed under two general categories: varietal and commercial. Varietal (nectar source) honey is made from the nectar of one type of flower. They “represent a particular terroir, the special characteristics of a unique location and season, much like fine wines and cheeses.” To harvest a specific varietal honey, beekeepers place hives near particular blooming plants, making it local to that area. Not only does buying honey from your local area help your hometown’s economy and sustainability of small farms, there are health benefits as well. Local honey contains pollen from the flowers in your environment. Consuming it is known to help with seasonal allergies, due to repeated exposure to the pollen in the area. Over time, your body may build a tolerance to the local pollen, reducing allergy symptoms. However, there’s little research on this, perhaps due to the inconsistency of pollen in different batches of honey. If it does not help, it may be because you’re allergic to something else, or because there’s not enough pollen in the honey to make a significant difference. Commercial honey consists of multiple floral sources and geographic locations. If the label doesn’t specify its source of origin, it’s likely made from a blend of different places, including overseas. The leading five worldwide honey producers are China, Turkey, Argentina, Ukraine, and the United States. Most honey at the grocery store is commercial. According to a study by Food Safety News:
“76 percent of honey bought at conventional grocery stores had been ultra-filtered, meaning that the honey was heated and filtered with high pressure to remove all traces of pollen.”
Processing reduces the pollen content of the honey. This is significant because failing to keep the pollen intact compromises its rich nutrient, mineral, and antioxidant profile. According to “Effects of Processing on the Pollen and Nutrient Content of Honey,” marketing pollenless products as “honey” is illegal in the United States, but the U.S. Food and Drug Administration (FDA) isn’t checking. How can you tell if your honey has been processed? Aside from getting into contact with the brand, there’s not an easy way to know for sure. If you’re wanting the health benefits of honey, it’s best to avoid conventional grocery store honey altogether. The best spots to purchase honey are natural food stores, farmers’ markets, and directly from local farms.
Raw honey is unique, as it is unpasteurized. It’s removed from the beehive and bottled directly, or run through a sieve to remove large particles, such as beeswax and dead bees. Raw honey contains trace amounts of yeast, wax, and pollen. It will crystallize and exhibit a cloudy appearance over time. Run your honey jar under warm water and it will re-liquify. Raw honey contains beneficial nutrients, including antioxidants, enzymes, and minerals. Minimal to no heat or filtering allows the beneficial nutrients to be preserved. Raw honey is a healthy, natural sweetener, and a wonderful alternative to bleached, white cane sugar, which has zero nutritional value. There are a few considerations before consuming raw honey, however. Because it’s unpasteurized, it may contain tiny amounts of bacteria, specifically Clostridium botulinum. This bacteria can cause botulism, a rare form of food poisoning. Because of this, it’s not safe to give honey to infants under one year old.
Additionally, if you have a compromised immune system you may need to limit raw honey. Interestingly, if you’re pregnant, it is safe to consume raw honey. Allergies to honey are rare, and you can still eat honey if you’re allergic to bee stings. If your honey isn’t raw, you may want to treat it more like you would white sugar, sparingly, and as a sweetener, not a therapeutic. Other sugar substitutes such as artificial sweeteners and high fructose corn syrup are rife with chemicals, and come with their own line of health concerns. And contrary to popular knowledge, agave syrup undergoes extensive processing. From bon appétit, “Honey: Not Exactly Bee Vomit. Or Is It?”:
“Your best bet is to find local or regional honey at your market. The mass-produced stuff is usually a cooked-down (pasteurized) blend of hundreds of different honeys and not nearly as delicious.”
And from Medical News Today, “Health benefits of raw honey,” reviewed by Jared Meacham, Ph.D., RD:
“Raw honey may contain nutrients that regular honey does not and could potentially have more powerful health benefits. However, research has not confirmed this. Raw honey may contain extra elements compared with regular honey, such as bee pollen and bee propolis, which have additional antioxidant and antibacterial properties. Research on the medicinal uses of raw honey is promising. Studies of its healing properties and nutrition suggest that raw honey may be a healthier sweetener than sugar.”
Notes for Diabetics
Honey’s moderate glycemic index (GI) value (58–60) may be preferable for diabetics. “Honey and Diabetes: The Importance of Natural Simple Sugars in Diet for Preventing and Treating Different Type[s] of Diabetes” showed that “honey may be used as a potential antidiabetic agent that has the potential to reduce the complications of diabetes …” However, the study goes on to say that more research is needed in terms of patient size, dosage, and types of honey. It’s important to note that although honey’s glycemic index is less than table sugar (100), the glycemic load (GL) of honey is quite high at 45 (see categories below). GI represents how quickly carbohydrates (applies to proteins and fats too) convert to glucose in your blood. GL is a reference to how much glucose is there. Take watermelon for example: Its GI is high at 75, yet its GL is low at 5.6. Dates: GI is 70; the load is 48. Both variables need to be taken into consideration. If you are monitoring your blood sugar, it’s always best to test your response to individual foods with a glucometer or continuous glucose meter (CGM).
“GI is categorized as follows:
- Low GI: 55 or less
- Medium GI: 56–69
- High GI: 70 or higher
GL is categorized as follows:
- High GL: 20 or higher
- Medium GL: 11–19
- Low GL:10 or less”
To err on the side of caution, if you are diabetic, prediabetic, or struggle with metabolic syndrome, consuming honey may not be your best option. You can find research to support both camps, so remember your metabolic response is unique to you. Dr. Apoorva T agreed: “Honey, like any sweetener, should be consumed with caution by people with diabetes and other blood sugar control difficulties.” One tablespoon of honey contains 12 grams of carbohydrates/sugar, and will likely give you a glucose spike. If you are insulin resistant, and that glucose is not effectively moving from your blood to your cells (by way of insulin from your pancreas), you may experience high blood sugar for a period of time. How soon your blood sugar level comes back to baseline is an indication of your metabolic stability. From “Honey’s Effects on Diabetes and Blood Sugar,” medically reviewed by Michael Dansinger, M.D.:
“There’s not likely to be a benefit to swapping sugar for honey if you have diabetes, since they affect your blood sugar in similar ways. If you do choose to eat honey, make sure you know how much you’re getting. Foods that have honey in their name or sauce may contain more honey and carbohydrates than you realize. That can negatively affect your blood sugar and your ability to take the right amount of insulin.”
In regards to organic honey, standards are questionable, so you must do your due diligence. As of 2021, the USDA cannot certify honey as organic. According to an article in Civil Eats, “Will the Real Honey Please Stand Up?” California Certified Organic Farmers (CCOF) does not certify honey:
“… the USDA National Organic Program does not have specific standards for apiaries (they fall under the broad category of “livestock”). Any honey you find in the store bearing the “USDA Organic” seal is worth questioning. If there’s no organic honey standards, how can it be certified? Though it might be packaged in the U.S., most “certified organic” honey is generally imported … using standards set by the EU or other entities.”
Another reason for the difficulty to certify organic honey in the United States is that bees forage over a wide range, and they may ingest pesticides from nearby fields. This makes it nearly impossible to have organic honey standards. In contrast, it’s easier for Europe to certify honey as organic, because of its stricter rules on pesticides. Due to this, large swaths of land remain unsprayed. In the U.S. on the other hand, if you can find a dedicated beekeeper and ask lots of questions about their practices, you may find pure gold. While shopping for honey, make sure to avoid the toxic chemicals used in conventional brands that are intended to kill mites in the hive. With the introduction of the varroa mite, an external parasite that feeds on honey bees, treatment-free beekeeping is practically nil. But there are ways to minimally mitigate infected hives. This involves isolating the affected hive, and using treatments such as formic acid and/or oxalic acid.
Then there’s farmed and wild honey. Farmed honey is produced in bee boxes by beekeepers. Wild honey comes from wildflowers and bee hives hanging from trees in the forest. Images of Winnie the Pooh may come to mind, specifically of the famed bear in a tree, grasping for a beehive hanging off of a branch, dripping in wild honey. Though wild honey comes from wildflowers, not all “wildflower honey” is wild; it may simply be a descriptive name. According to Tasting Table, “The Difference Between Farmed Honey And Wild Honey”:
“Whether they’re made by bees in the wild or under the masked eyes of a beekeeper, the quality, appearance, texture, and flavor profiles of the honey will depend on the bees; what matters is the environment and the flora available to the winged insects. Wild honey bees tend to have more diverse flora to pollinate, which would typically mean more interesting flavors, but the destruction of healthy wild beehives does not seem worth [the reward of collecting] honey.”
“Health Food”
Honey contains an assortment of nutrients: vitamins, minerals, antioxidants, enzymes, and pollen. Some of the vitamins found in honey include ascorbic acid (vitamin C), pantothenic acid, niacin, and riboflavin (B vitamins), along with minerals such as calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc. Flavonoids and polyphenols, which act as antioxidants, are two main bioactive molecules present in honey. Drinking tea or hot water with honey is a proven and time-honored way to treat coughs and soothe sore throats, and may be more effective than over-the-counter cough suppressants. The World Health Organization (WHO) and the American Academy of Pediatrics (AAP) recommend honey as a natural cough remedy. In one study, honey was superior to dextromethorphan, a common ingredient in cough medicines. The study concluded: “Honey may be a preferable treatment for the cough and sleep difficulty associated with childhood upper respiratory tract infection.” Not just for coughs and colds, honey can improve your overall health and immune system.
“Honey is used not only as a nutritional product but also in health described in traditional medicine and as an alternative treatment for clinical conditions ranging from wound healing to cancer treatment.”
Hippocrates said, “Let food be thy medicine and medicine be thy food.” From a digestive aid to treating cancer, it may be worth adding honey to your daily health routine. According to the Journal of the American College of Nutrition:
“Honey has been shown to possess antimicrobial, antiviral, antiparasitory, anti-inflammatory, antioxidant, antimutagenic and antitumor effects.”
In the journal, Molecules, “Honey: A Novel Antioxidant,” it is suggested:
“… that honey, administered alone or in combination with conventional therapy, might be a novel antioxidant in the management of chronic diseases commonly associated with oxidative stress.”
The list of ailments helped by consuming honey is quite long, from relieving diarrhea to managing diabetes. From Pharmacognosy Res, “Honey and Health: A Review of Recent Clinical Research”:
“According to modern scientific literature, honey may be useful and has protective effects for the treatment of various disease conditions such as diabetes mellitus, respiratory, gastrointestinal, cardiovascular, and nervous systems, even it is useful in cancer treatment because many types of antioxidants are present in honey.”
Scientific studies supporting the positive effects of honey on human health are vast. There is strong evidence suggesting that honey prevents coughs, heals wounds, and improves fertility. The National Institute of Health analyzed 48 clinical trials on the outcomes of consuming honey. In “A Comprehensive Review of the Effect of Honey on Human Health,” they found:
“… beneficial effects of honey intake have been observed, especially when its intake replaces the intake of other sweeteners. In addition, honey could be a safe adjuvant to be administered alongside drugs used for certain diseases.”
If you are ready to incorporate honey into your diet, understanding common terms may be useful. Here is what you might want to keep in mind:
- Raw honey: not pasteurized, more active enzymes, greater health benefits
- Local honey: from flowers in a specific geographical area; may be a blend from local beekeeper’s honey
- Regional honey: from a particular state; may be made from a blend of multiple sources
- Organic honey: could be certified abroad with different standards; might be a blend of many floral sources from all over the world, and bottled in a far away place; ask questions to your local, organic beekeeper
- Pure honey: only one ingredient; pasteurized
- Honey products and spreads: mixed with other flavorings and ingredients; many have added sugars such as corn syrup, agave, and maltodextrin
Honey Homestretch
You could go on an informative adventure by visiting local farmers’ markets in your town and surrounding areas, and procure a variety of raw, local honey. It’s important to ask the beekeepers questions about how they treat their hives. Inquire about mite treatment, and find out if any chemicals are used in the beehives. Another thing to consider is if the bees are given added food, such as sugar water, or if they’re simply left to forage naturally. Ideally, bees should only be consuming nectar and pollen, and nothing else. There are a variety of ways to incorporate a tablespoon of honey into your daily health routine. Drizzle raw honey on your coffee, tea, yogurt, toast, or fruit. Start your morning with honey and warm water, mixed with ginger and lemon for a potent antioxidant boost.
Use honey as a sweetener in your favorite fat-based smoothies. Add honey to salad dressings, glazes, marinades, and dips. Think outside of the box (honey on pizza, couscous … the possibilities are endless). Try mixing honey with lime juice, cinnamon, turmeric, and/or black pepper. As always, read the labels to understand what you are buying. Remember, a spoonful is all it takes, and some advocates consider it medicine. From “11 Health Benefits of Eating a Spoonful of Honey Every Day”:
“Taking one spoonful of honey every day can have numerous benefits to your health. Honey has been used for its nutritional value since ancient times. It has also been found to be beneficial in the treatment of many clinical conditions.”
Can you consume too much honey? Unless you’re the celebrated honey-loving bear, yes. Honey is still an added sugar, so don’t overdo it. Bees are invaluable to a thriving ecosystem; they pollinate most of the crops you eat. It’s important to protect and preserve them. Not just honey bees, but all bees. Having a hive in your backyard might affect native bees in your area, so it’s important to research accordingly. Planting bee-friendly flowers in your garden will positively affect all the bees in your area. Avoid spraying pesticides or herbicides in your yard, and don’t kill the bees.
If stored properly, honey can last indefinitely. “Ancient Egyptian and Middle Eastern cultures even used it to embalm their dead, since honey alone, among non-synthetic foods, magically keeps forever.” Store your honey (not your beau or belle) in a cool, dry place, like your pantry. Make sure the lid fits tightly. You can also freeze honey, which can help it retain its nutrients. A good tip for freezing honey is to pour it in an ice cube tray. Once frozen, pop out the honey cubes and store in a freezer bag. Buy raw honey from local farmers. Spread awareness and invite conversations about protecting bees, and enjoy all the benefits honey has to offer.
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Published on December 05, 2024.
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