Is Honey Good For You?
On this website, I cover the topic of honey within the context of a number of health-related issues in some detail, always referencing published scientific data (and I might add, I prefer clinical studies undertaken on human subjects).
However, for those seeking a quick, straightforward answer to this question, I decided to provide it, with links to pages containing further detail if required.
So let’s cut to the chase ...
Is It True That Honey Is Good For You, Or Is It Just Hype And Old Wives' Tales?
You may have heard that honey contains anti-oxidants, and without doubt, in the correct amounts (overdose can have negative effects on health), anti-oxidants are beneficial in the human diet.
However it’s important to note that honey is high in calories, and as with any sugar, consuming large amounts could contribute to weight gain. Furthermore, a combination of large quantities of honey and poor oral health could be harmful for your teeth!
In addition, within the context of the human diet, honey offers little nutritionally in terms of minerals, vitamins and protein.
The old adage “everything in moderation” is a good one where honey is concerned. By all means, include it in your cooking, spread it on your pancakes, or add it to your tea in place of sugar. But the regular consumption of high volumes of honey is probably not such a good idea.
There may be times when honey might be helpful as replacement for granulated table sugar, especially if you’re an athlete.
Honey is primarily a carbohydrate (i.e. an energy food). However, not all carbohydrates are the same. Whilst the carbohydrate component of honey is primarily sugars, different sugars release energy at different rates. This could be a relevant consideration if you are an athlete, and require a high energy diet.
On the one hand, honey offers an immediate energy boost due to the glucose content, which is absorbed quickly into the body. On the other hand, honey contains fructose, which has a slower rate of absorption and so arguably could be useful for sustained energy, as it is stored.
Potentially then, honey could in theory provide both immediate and sustained energy release for those engaging in sports, thus offering a possible advantage over table sugar (sucrose). However, it may depend on the quantity of honey consumed and the sport in question.
Where honey comes into its own
I would always have a jar of honey in my store cupboard. For one thing, unless it gets contaminated, honey won’t go off.
But the other reason is that there are scientifically-backed scenarios where honey could help.
That annoying cough? Honey is a natural anti-tussive (cough suppressant).
Do any of your family get cold sores? There is scientific evidence demonstrating that honey is more effective for cold sores than conventional treatments.
How about the fact that honey has known anti-bacterial properties and is effective against a number of bacterial strains (though not all).
Honey may help to promote wound healing (but I suggest for major wounds, it would be best to see a medical professional). However, it should be noted that honey is usually applied to wounds via medical-grade honey dressings, and caution should be exercised in case of allergies. Disclaimer: it's always best to ask a doctor.
Some people like to include honey in their beauty routine too, with an occasional face mask or a hair mask.
Basically, honey can be good to use in some scenarios, whereas within the human diet, it’s always worth remembering that at the end of the day, honey is officially placed in the same food group as other sweeteners because it is a sugar, and it’s best to take this into account when consuming it.
You can read more about these topics on my page: honey and health.
Who is honey not good for?
Apart from those who have a known allergy, diabetics should treat honey as a sugar, and exercise the same caution accordingly. If you are diabetic, please speak with your doctor regarding current advice on this matter.
Infants and babies under 12 months old must NOT be given honey to avoid risk of infant botulism, but always check for the latest medical advice in your own country for updates and variations to this general rule.
Reference
Fuchs CJ, Gonzalez JT, van Loon LJC. Fructose co-ingestion to increase carbohydrate availability in athletes. J Physiol. 2019 Jul;597(14):3549-3560. doi: 10.1113/JP277116. Epub 2019 Jul 2. PMID: 31166604; PMCID: PMC6852172.