Honey is a natural sweet ingredient many people add to tea, yogurt, or toast. Beyond its flavor, it contains compounds that may influence the body in several positive ways. Nutrition experts highlight a number of potential benefits of enjoying a small amount of honey daily.
Provides both quick and sustained energy
Honey contains both glucose and fructose. Glucose is absorbed quickly into the bloodstream and provides an immediate energy source, while fructose is metabolized more slowly and can provide longer-lasting energy.
A small daily amount may be beneficial
Nutrition experts say that about 1 to 2 teaspoons of honey per day is generally a reasonable amount. This equals roughly 5 to 10 grams and can provide antioxidants and nutrients without adding excessive sugar to the diet.
Honey contains antioxidants
Honey includes plant-based antioxidants such as polyphenols and flavonoids. These compounds help neutralize free radicals in the body and can support overall health.
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May help reduce inflammation
The antioxidant compounds found in honey may help limit oxidative stress in the body. This may contribute to lower levels of inflammation.
Darker honeys often contain more antioxidants
Darker varieties of honey, such as buckwheat honey, typically have a stronger flavor and a higher concentration of antioxidant compounds compared with lighter honeys.
Manuka honey has unique properties
Manuka honey from New Zealand and Australia contains a compound called methylglyoxal. This compound is associated with antibacterial and anti-inflammatory properties.
May affect blood sugar more gently than refined sugar
Honey contains a natural combination of glucose and fructose along with bioactive compounds. This mixture may create a more favorable metabolic response compared with refined sugar.
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Can be used as an alternative to regular sugar
Some studies suggest that replacing conventional sweeteners with honey may support insulin sensitivity and the body’s blood sugar response in certain situations.
Less may be needed to achieve the same sweetness
Honey is often perceived as sweeter than table sugar. Because of this, smaller amounts may be enough to achieve the same level of sweetness, which may help limit blood sugar spikes.
May support beneficial gut bacteria
Honey contains prebiotic compounds and polyphenols that can help nourish beneficial bacteria in the gut. Raw and unprocessed varieties may also contain enzymes and other compounds that support gut health.
May improve probiotic survival
Research suggests honey may help probiotic bacteria survive more effectively. One study found that adding honey to yogurt helped the probiotic Bifidobacterium animalis survive at higher rates.
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Can make healthy foods taste better
Honey can enhance the flavor of many foods. Research indicates it can increase the palatability of foods such as fish, whole grains, and leafy greens without reducing their nutritional benefits.
May soothe coughs and support wound healing
Honey has antimicrobial properties and has been valued for therapeutic uses for centuries. It may help coat the throat and reduce irritation during coughs.
Sources: Martha Steward
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