Honey is a syrupy liquid that honey bees produce from plant nectar. It offers seven notable health benefits.
While often considered a natural sweetener, honey also provides some essential nutrients. One tablespoon (20 g) of honey typically contains:
Calories: 61
Fat: 0 g
Protein: 0 g
Carbohydrates: 17 g
Fiber: 0 g
Riboflavin: 1% Daily Value (DV)
Copper: 1% DV
Beyond its basic nutritional profile, honey is notably rich in beneficial plant compounds, primarily polyphenols, which act as powerful antioxidants. Minimally processed honey also contains important bioactive compounds such as: flavonoids and phenolic acids. Darker varieties of honey generally have higher antioxidant content than lighter ones.
These antioxidants play a crucial role in neutralizing reactive oxygen species (ROS) in the body. ROS can accumulate in cells, causing damage that contributes to conditions like premature aging, type 2 diabetes, and heart disease. Thus, many of honey's health advantages stem from its high antioxidant levels.
Compared to conventional sugar, honey may offer advantages in blood sugar management. Although honey can elevate blood sugar levels similar to other sugars, its antioxidants might help combat metabolic syndrome and reduce the risk of type 2 diabetes. This effect is partly attributed to honey's ability to increase adiponectin, a hormone that lowers inflammation and improves blood sugar regulation. However, individuals with diabetes should consume honey in moderation.
Consuming honey may also contribute to better cardiovascular health. Its properties can help lower blood pressure, improve blood fat levels, regulate heart rhythm, and protect healthy cells from damage. Raw honey often contains propolis, a resin collected by bees from sap-producing plants. Propolis has been shown to improve both cholesterol and triglyceride levels.
Honey is also effective in alleviating cough symptoms associated with upper respiratory infections. These infections can disrupt sleep and diminish the quality of life for affected individuals. Honey has been observed to reduce cough severity and shorten its duration. However, parents must not give honey to children under one year old due to the risk of botulism poisoning.
Incorporating honey into your daily diet is straightforward. For instance, you can add a small amount to yogurt, coffee, or tea to benefit from its antioxidants. It is also a versatile ingredient for cooking and baking.
Despite its benefits, honey is still a form of sugar. Excessive consumption can lead to increased blood sugar levels. Regular intake of large quantities, particularly over extended periods, can contribute to weight gain and elevate the risk of developing conditions such as: type 2 diabetes or heart disease.
Bao Bao (According to Healthline)
