While we know that honey is supposed to be good for us, how do you spot the fake from the real? Photo / 123rf
Is honey healthier than sugar? Is expensive better? Here’s what the experts say.
Protects heart health
“Honey may help reduce blood pressure and regulate heart rhythms – factors which contribute to better cardiovascular health,” explains nutritionist Julie Gough.
Small studies show that honey may improve cholesterol levels, which could decrease the risk of heart disease. Separate research suggests that honeycomb may further support heart health, as the beeswax it contains can also help to bring down cholesterol.
This may be down to the polyphenols found in honey, which are natural antioxidants that may help reduce oxidative stress and inflammation – both of which play a role in heart disease, explains Rob Hobson, a nutritionist and the author of Unprocess Your Family Life.
“However, the overall evidence is mixed and any effects are modest at best,” he notes. “The best approach to supporting cardiovascular health is a diet rich in whole foods, regular exercise and other proven lifestyle strategies.”
Eases coughs and colds
Honey has been found to have some medical benefits, such as treating troublesome coughs.
A review by researchers at Oxford University found that honey – either on its own or mixed into tea – reduced the severity, frequency and lengths of coughs and colds compared to usual treatments (such as antihistamines, cough syrups and anti-inflammatories).
“The thick consistency of honey coats the throat, reducing irritation and providing immediate relief for coughs,” Gough explains.
While the study doesn’t prove that honey is a cure, the scientists recommended trying to ease respiratory symptoms with honey before visiting a GP.
Enhances immune health
“Honey contains polyphenols and flavonoids, which are natural antioxidants that help reduce oxidative stress and inflammation,” Hobson explains.
Lab studies suggest honey, in particular mānuka varieties, may enhance the immune system by increasing the activity of immune cells, though more human trials are needed to confirm this effect.
“Mānuka honey has antimicrobial properties due to its methylglyoxal (MGO) content, which may help fight infections,” Hobson adds.
Mānuka should have an MGO rating clearly on the label, with a higher number indicating that it had a more potent MGO content.
Boosts gut health
“Good gut health is key to our overall health,” explains Gough. “A healthy gut lining prevents harmful bacteria or pathogens from entering the body and stimulating immune cell activity.”
This is where honey can play a role. It contains prebiotics that nourish beneficial bacteria in our gut, including bifidobacterium and lactobacilli, which play a key role in immune regulation, she explains.
Speeds up wound healing
Honey has been shown to help with the healing of wounds and burns. A review from the University of Auckland showed the sweet substance may heal these injuries more quickly than traditional dressings made from materials such as gauze and linen.
Mānuka honey may be most effective, Gough says. “It has strong antibacterial effects and is often applied topically to aid wound healing and prevent infection,” she notes.
The nutritional value of honey per tablespoon
Each tablespoon of honey (15g) contains around 46 calories. While it is free of fat, saturates and salt, it also contains no fibre and is nearly entirely sugar, containing 11.5g.
It also contains trace amounts of vitamin B6, vitamin C, magnesium, calcium and zinc – though not in high enough doses for it to be considered a good source of vitamins and minerals.
According to nutritionist Julie Gough
1. Mānuka honey
“Mānuka honey is a variety of honey that is supported by clinical studies as being the healthiest,” Gough explains. This is due to its strong antibacterial effects which can help fight infections and maintain a healthy immune response, she says.
Each jar of mānuka honey should have a unique mānuka factor (UMF) or methylglyoxal (MGO) grade, with a higher number signalling that it has a more potent antibacterial effect.
2. Unpasteurised honey
“Unpasteurised honey, sometimes called raw honey, is unprocessed and unpasteurised honey straight from the hive,” Gough explains. “It retains enzymes, antioxidants and nutrients making it a natural and wholesome choice.”
However, raw honey can contain harmful bacteria as it is not killed off during pasteurisation, which can be especially risky for children.
“Local beekeepers will often be happy to sell their honey, alternatively Hilltop is a reputable brand,” Gough says.
While Hilltop honey is not officially classed as raw because the product is heated to process the honey, the company says it does not use excessive heat or pasteurise its honey.
3. Acacia honey
“Acacia honey is derived from the nectar of a flower known as the black locust or false acacia tree,” Gough says. It is much lighter than traditional honey – almost transparent in colour – and has a milder flavour, she notes.
“It remains liquid longer and crystallises much slower than traditional honey which makes it more popular but it can be more expensive than traditional types of honey.”
4. Organic honey
“If nutritional value and purity matter to you, then raw honey is superior since it retains more nutrients, enzymes and pollen due to minimal processing,” Gough explains.
However, if chemical-free production is important, then organic honey is ideal for those who are concerned about pesticide exposure and supporting organic farming, she says.
“If you can find raw, organic honey, you get the best of both worlds,” Gough adds.
5. Supermarket honey
Cheaper, supermarket honey is often highly processed and sourced from multiple countries, making it nutritionally inferior, according to Gough.
“It is likely that it will also have been highly processed and pasteurised [heat treated] which is a process that kills nutrients and may not be free from pesticides and additives,” she says.
However, to improve your chance of harnessing the health benefits, opt for darker honey varieties, which often have higher antioxidant content than lighter ones, Gough adds.
Although honey is touted as a more nutritious swap for sugar because of its health properties, experts warn against overindulging as it still counts as a free sugar, which most of us already have too much of, meaning it can contribute to weight gain and tooth decay.
“Honey is made from primarily sugars [glucose and fructose],” Gough explains. “While it does have benefits that more refined sugars do not, it has a similar impact on elevating blood sugar levels.
“It does have some differences to regular sugar, as honey contains small amounts of vitamins, minerals and antioxidants like flavonoids and phenolic acids, which offer some health benefits,” Hobson notes.
However, as the concentrations of these compounds are so small, the amount of honey you would need to consume to get a significant benefit could mean consuming lots of sugar in the process, he explains.
However, including honey in a balanced meal that contains protein-rich foods, fibre and healthy fats can help moderate its impact on blood sugar, she notes.
Additionally, as honey tastes sweeter than sugar, you may use less honey than sugar for the same taste, in which case it can be a healthy swap, Gough adds.
As honey is in demand, it is vulnerable to fraud – when syrups and cheap additives are added to pure honey to dilute it. If you’re buying honey from the supermarket, opt for darker honey varieties, which often have higher antioxidant content than lighter ones and buy the most expensive version you can afford.
Here are some tips from Hobson and Gough on how to buy genuine honey.
“Honey should never be given to babies under 1 year old due to the risk of infant botulism,” Hobson says. Botulism is a serious illness caused by consuming Clostridium botulinum bacteria, which live in soil and dust and can contaminate honey.
Type 2 diabetics shouldn’t routinely include honey in their diet as it can cause their blood sugar levels to spike, he says. “They should consume it cautiously and treat it like any other type of sweetener like sugar,” Hobson advises.
Those allergic to bees, bee pollen or honey should avoid the sweetener, as they may experience an allergic reaction if they consume it, Gough says.
As well as drizzling into yoghurt, spreading on toast and mixing into salad dressings to provide a hit of sweetness, honey can be used in place of sugar in tea or coffee, Gough suggests.
Additionally, when baking, you can replace up to half the sugar in recipes with honey. “It will keep baked goods moist for longer,” she says.
When unwell, try adding some honey, lemon and ginger to warm water for a soothing health tonic, Gough recommends.
“Honey is generally considered good for health when consumed in moderation,” Gough says. This is because it contains antioxidants, vitamins and minerals, may soothe sore throats and suppress coughs, and has antimicrobial properties, she notes.
“However, it is still a sugar and should be eaten sparingly to avoid blood sugar spikes and weight gain,” Gough adds.
Official advice is to consume no more than 30g of free sugars a day. This means three tablespoons of honey would push you over this recommended intake.
“For most people, small amounts, as part of a balanced diet, are fine,” says Hobson, “but it should not be mistaken for a health food or consumed in excess.”
Is it safe to have crystallised honey?
“Yes, crystallised honey is perfectly safe to eat,” says Gough. The crystallisation process is natural and does not affect its quality or nutritional value, she explains.
“To return it to a liquid state, you can gently warm it in a water bath,” she says. “But avoid overheating, as this may destroy beneficial enzymes.”
Is there a health difference between set and runny honey?
“There’s no significant nutritional difference between runny and set honey, as both retain their natural enzymes, antioxidants and nutrients,” Gough explains.
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