Honey is high in sugar and may contribute to weight gain. But it also contains beneficial antioxidants and other compounds that may benefit your health.
Honey is often marketed as a healthy alternative to regular sugar.
This is largely due to the numerous health benefits associated with it and its antioxidant content.
However, while some claim that honey can be a delicious and nutritious way to help satisfy your sweet tooth, others dismiss it as little more than a high-sugar indulgence.
This article tells you whether honey is good or bad for you.
What Is Honey?
Honey is a sweet, syrup-like substance that bees produce from the nectar of flowering plants.
The bees collect the nectar and then consume, digest, and regurgitate it inside the beehive to produce honey.
Honey is stored in wax-like structures called honeycombs, which are gathered by humans through the practice of beekeeping (1Trusted Source).
Many types of honey are available, differing based on the plant source, the extraction method, and whether it’s raw or pasteurized.
Common types include:
- Clover honey
- Avocado honey
- Buckwheat honey
- Blueberry honey
- Sage honey
- Eucalyptus honey
- Orange blossom honey
- Alfalfa honey
Although the nutrition profile varies depending on the type, a single tablespoon (21 grams) of honey typically has 64 calories and 17 grams of carbs with little to no fat, fiber, and protein (2Trusted Source).
It also contains several micronutrients, such as potassium, iron, and zinc — but in trace amounts, less than 1% of the Reference Daily Intake (RDI) (2Trusted Source).
SUMMARY
Honey is a sweet substance made by bees from the nectar of flowering plants. There are many different types, but it’s generally high in calories and carbs with only trace amounts of micronutrients.
High in Antioxidants
High-quality honey is rich in several important antioxidants — such as phenolic acids and flavonoids — that may support better health (3Trusted Source, 4Trusted Source).
Antioxidants are compounds that help fight disease-causing free radicals, thereby reducing your risk of oxidative cell damage.
These compounds play a central role in health and disease — with some research suggesting that they may protect against chronic conditions, such as heart disease, cancer, and diabetes (5Trusted Source).
What’s more, several studies have found that eating certain types of honey — such as the buckwheat variety — may increase the antioxidant status of your blood (6Trusted Source, 7Trusted Source).
SUMMARY
Honey is high in antioxidants — such as phenolic acids and flavonoids — and eating it may increase the antioxidant status of your blood.
May Improve Heart Health
Swapping out regular sugar for high-quality honey in your diet may improve different aspects of heart health, as it has been shown to reduce several risk factors for heart disease.
For example, one 30-day study comparing the effects of table sugar and honey in 55 people found that honey helped decrease levels of total and “bad” LDL cholesterol while increasing “good” HDL cholesterol (8Trusted Source).
It was also able to lower triglyceride levels by up to 19% (8Trusted Source).
Additionally, animal studies have found that supplementing with honey may reduce systolic blood pressure (the top number of a reading), another major risk factor for heart disease (9Trusted Source, 10Trusted Source).
SUMMARY
Animal and human studies suggest that trading regular sugar for honey may help reduce cholesterol, triglycerides, and blood pressure.
Promotes Wound Healing
In some forms of traditional medicine, such as Ayurveda, honey is applied directly to the skin to aid wound healing.
This is thought to be due to the antibacterial properties of honey and its ability to decrease the growth of microorganisms that could cause infection (11Trusted Source, 12Trusted Source).
In one small study, applying manuka honey directly to diabetic foot ulcers was as effective as conventional wound dressings and promoted healing in 97% of ulcers (13Trusted Source).
Similarly, another study in 30 people showed that adding honey to wound dressings enhanced healing in about 43% of diabetic foot ulcers after three months (14Trusted Source).
Meanwhile, other research suggests that it may also be a useful treatment for skin conditions, such as psoriasis, dermatitis, and herpes (15Trusted Source, 16Trusted Source, 17Trusted Source).
SUMMARY
Honey has antibacterial properties and may aid in healing ulcers and treating skin conditions, such as psoriasis, dermatitis, and herpes.
Better Than Refined Sugar
Though honey is high in sugar and calories, it’s still a better choice than refined sugar.
While refined sugar brings little to the table in terms of nutrition, honey provides antioxidants — including phenolic acids and flavonoids (3Trusted Source, 4Trusted Source).
Plus, one study in 48 people with type 2 diabetes showed that though honey increases blood sugar levels, it may not be to the same extent as sugar (18Trusted Source).
Studies also suggest that using honey instead of table sugar may decrease triglycerides, as well as total and “bad” LDL cholesterol to support your heart health (8Trusted Source, 18Trusted Source).
However, while honey may be a better option than refined sugar, it should still be consumed in moderation to prevent adverse effects on your health.
SUMMARY
Honey provides several antioxidants, such as phenolic acids and flavonoids. When used in place of sugar, it may not increase your blood sugar levels as much and may help lower cholesterol and triglycerides.
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May Contribute to Weight Gain
Honey is high in sugar and calories — packing approximately 64 calories into a single tablespoon (21 grams) (2Trusted Source).
While this may not seem like much, even a few servings per day can cause the calories to stack up.
Over time, this could lead to weight gain — especially if other dietary modifications are not made to account for these extra calories.
Honey is also high in sugar, which is digested rapidly and can cause your blood sugar levels to spike and crash — resulting in increased hunger and potential long-term weight gain (19Trusted Source, 20Trusted Source).
What’s more, research consistently associates a higher intake of added sugar with a higher risk of weight gain and obesity (21Trusted Source, 22Trusted Source).
SUMMARY
Honey is high in calories and sugar and may contribute to weight gain over time.
High in Sugar
Despite the health benefits that may be associated with honey, it’s high in sugar — which can be detrimental to your health.
In fact, studies show that high-sugar diets may be linked to obesity, inflammation, insulin resistance, liver issues, and heart disease (23Trusted Source, 24Trusted Source).
Excess sugar intake may also be tied to a higher risk of depression, dementia, and even certain types of cancer (25Trusted Source, 26Trusted Source, 27Trusted Source).
Therefore, the best way to take advantage of the potential benefits linked to honey is to opt for a high-quality brand and use it to replace unhealthy sweeteners, such as high-fructose corn syrup or refined sugar.
Still, be sure to moderate your intake and use it sparingly to minimize your risk of side effects on health.
SUMMARY
Honey is a form of sugar, which can have negative effects on your health when consumed in high amounts.
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How to Purchase Honey
Not all honey is created equal.
In fact, some low-quality brands are often mixed with syrup in an effort to cut costs and maximize profit.
While it may be slightly more expensive, opting for a high-quality brand of raw honey is a simple and effective way to guarantee you’re getting the best bang for your buck.
Unlike regular honey, raw versions are not pasteurized, filtered, or processed, allowing them to retain their potential natural health-promoting properties (28).
What’s more, choosing a raw variety ensures that your honey is free of added syrups or extra ingredients that can diminish possible benefits.
Keep in mind that raw honey should never be given to children under one year of age due to the risk of infant botulism, a serious disease caused by toxins from a specific strain of bacteria called Clostridium botulinum.
After the age of one, the digestive system is typically developed enough to fight off potentially harmful toxins and minimize the risk of disease (29Trusted Source).
SUMMARY
Regular honey is often pasteurized, filtered, processed, and mixed with syrup in an effort to cut costs. Selecting raw versions instead is the best way to maximize potential health benefits.
The Bottom Line
Honey has been linked to health benefits like improved heart health, wound healing, and blood antioxidant status.
However, consuming too much may cause adverse effects due to its high sugar and calorie content.
Thus, it’s best to use honey to replace other forms of sugar and enjoy it in moderation.
Still, if you limit yourself and choose a high-quality product, honey can be part of a healthy, well-rounded diet.
healthline.com