Honey: Is a Daily Dose Good for Your Health?
A tablespoon of honey each morning seems like a harmless addition to breakfast, easily mixed into yogurt, coffee, or spread on toast. Yet, the habit can turn into problematic when that single tablespoon turns into two or three, or when honey is added to a diet already rich in sugars from pastries, sodas, or juices. Amanda Cuevas, a Doctor in Nutrition from the University of Navarra and researcher at IMDEA Nutrition Institute, clarifies that honey can be incorporated into a healthy diet, but with mindful moderation. Consuming it without limits essentially makes it equivalent to any other added sugar.
When Quantity Matters: The Impact of Honey on Health
Nutritionally, honey is considered a free sugar, providing quick energy and calories that contribute to daily intake. If this energy exceeds the body’s expenditure, the excess is stored as fat. High consumption can also contribute to insulin resistance over time. Studies have shown that consuming 50g of honey per day for eight weeks increased glycated hemoglobin in some individuals, although a decrease in waist circumference was also observed, indicating varied effects. Monitoring intake is crucial, especially for those with existing glucose alterations.
Honey is contraindicated for infants under one year vintage due to the risk of infant botulism. Individuals who are overweight, prediabetic, or have metabolic syndrome should reserve honey for specific occasions and as part of a plan reviewed by a registered dietitian-nutritionist.
The Benefits of Moderate Honey Consumption
Research suggests potential benefits when consumed in moderate amounts. A review of 18 trials published in Nutrition Reviews found that approximately 40g of honey per day was associated with improvements in fasting glucose and lipid profiles in healthy individuals, including slight decreases in total cholesterol, LDL and triglycerides, along with an increase in HDL cholesterol.
A 2023 comprehensive review in A Comprehensive Review of the Effect of Honey on Human Health examined honey’s antioxidant, cardiometabolic, antimicrobial, and immune system effects, noting reductions in inflammation markers like C-reactive protein, suggesting potential cardiometabolic benefits. Honey has also been used to relieve acute coughs, particularly at night, in children over one year old, with some studies showing comparable or even superior effectiveness to certain cough syrups, though it should not replace medical treatment for infections or persistent symptoms.
How Honey Affects the Body
When ingested, glucose and fructose from honey are rapidly absorbed into the bloodstream. Glucose raises blood glucose levels and triggers insulin release, while fructose is primarily metabolized in the liver. While the peak may be slightly lower than with the same amount of sucrose, blood sugar levels still rise.
Some oligosaccharides and phenolic compounds in honey reach the colon, acting as mild prebiotics, potentially promoting the growth of beneficial gut bacteria and improving digestion. Its antioxidant compounds offer a small added value, but do not negate the effects of excess sugar. The overall impact depends on the diet as a whole; small doses with foods like natural yogurt or nuts have a more moderate effect on glucose levels than larger quantities consumed alone.
Composition, Dosage, and Integration into Your Diet
Honey primarily consists of fructose and glucose, along with water, minerals, vitamins, and phenolic compounds with antioxidant properties. Produced by bees from flower nectar, it contains polyphenols and flavonoids contributing to its anti-inflammatory and antimicrobial actions. However, the majority remains sugar.
A reasonable daily intake for a healthy person, according to experts, is around 5–10g (one to two small teaspoons). The World Health Organization recommends that free sugars comprise less than 10% of daily energy intake, ideally less than 5% (about 25g for adults). Honey falls within this limit. It’s advisable to use it as an occasional sugar substitute and avoid consuming it on an empty stomach if you have insulin resistance. Choosing raw or lightly processed honey is also recommended, and it’s wise to be cautious of exceptionally cheap or overly clear products.
As Cuevas points out, honey can have a place in the diet, provided the quantity is controlled and individual metabolic state is considered.