The Health Benefits of Honey, a Delicious Superfood With Healing Properties

The benefits of honey reach far and wide, extending well beyond its use as a sweetener in baked goods, savory dishes, and cups of tea. In addition to enhancing countless culinary creations, this thick, viscous liquid contains compounds that can help support and protect our bodies when consumed or even applied topically. We caught up with registered dietitians to learn more about honey's nutritional value and healing prowess.

Honey Explained

Honey bees, as we know, are extraordinary insects that work industriously to gather nectar from flowers, then convert it into honey back home in their hives. "Honey is unique, made by honey bees with little need for human intervention or processing," says Marissa Karp, MS, RD, CDN, and spokesperson for the National Honey Board (NHB). 

The Benefits of Honey

The honey stowed in your cool, dark pantry delivers more than a spoonful of sweetness.

Color Story

The color and flavor of honey varieties depend on the flowers the bees visit. Light-colored honey is usually milder in flavor, while dark honey is bolder. And there's another distinction. "Darker colored honey varieties generally contain higher levels of antioxidants and minerals than lighter colored honey varieties," says Jamie Mok, MS, RDN, RYT, and spokesperson for the Academy of Nutrition and Dietetics.

Antioxidants

"Honey is a source of antioxidants, including polyphenols and flavonoids, which contribute to its anti-inflammatory and antimicrobial properties," says Lauren Manaker, MS, RDN, LD, CLEC, registered dietitian at Nutrition Now Counseling.

Reduces inflammation: These beneficial plant compounds can help fight off pathogenic bacteria and combat inflammation in the body, Mok says.

Lowers risk of disease: Antioxidant intake can potentially help protect the body from free radical damage, which is linked to aging and chronic conditions like heart disease and cancer.

Nutrients

Light or dark, honey provides trace amounts of seven vitamins, 11 minerals, five antioxidants, and 17 amino acids, Karp says, noting that their nuances are variable. "Like wine, the characteristics of honey can change from year to year, depending on climate and floral source, making each varietal distinct," she says.

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Blood Sugar Management

Honey's anti-inflammatory and antioxidant properties can help support blood sugar regulation, plus its antioxidants may also help guard against type 2 diabetes and excessive weight gain. "Honey has a slightly lower glycemic index than cane sugar, meaning it may cause a slower rise in blood sugar," Manaker says.

Limited Doses

Still, like all sweeteners, it's best enjoyed in moderation. "Think of it as a flavorful addition rather than a free pass to sweeten everything," Manaker says. "Just because it has a lower glycemic index, that doesn't mean people can use large quantities of it (à la Winnie the Pooh) and expect to see healthy blood sugar levels."

And there's no need to go overboard, since a little can go a long way. Honey's unique flavors enhance sweetness and make it easier to use less overall, Karp says. "Research shows you can get the same sweetness as table sugar while using about 40 percent less honey by volume," she explains.

Cough Remedy

Honey's antimicrobial properties can help calm coughs and alleviate scratchy throats, too. "Honey is a proven natural cough suppressant and has been used for centuries," Karp says, noting that it's effective as a natural alternative to over-the-counter cough syrups, especially for children over one year old. "While honey can't replace the body's natural healing processes, a spoonful can help relieve throat irritation and discomfort."

Cuts and Burns

Honey, particularly manuka honey, a superior type of honey derived from the nectar of the manuka tree (botanical name, Leptospermum scoparium) native to New Zealand, has also proven successful in improving epidermal regeneration, promoting wound healing, and reducing inflammation in superficial burns.

Topical application: "Manuka honey's antibacterial, antiviral, anti-inflammatory, and antioxidant properties, along with its low pH and emollient effects, offer healing properties that can support skin health," Mok says, adding that this monofloral honey contains hydrogen peroxide and methylglyoxal (MGO), which can kill certain bacteria, boosting its efficacy for topical use.

Raw Honey vs. Processed Honey

While shopping for light- and dark-colored honey varietals, you may also encounter raw and processed varieties. 

Raw honey: "There is no regulated definition as to what constitutes 'raw' honey, but the National Honey Board defines raw honey as 'honey as it exists in the beehive or as obtained by extraction, settling, or straining without adding heat,'" Karp says. Raw honey retains its natural enzymes, pollen, and beneficial antioxidants, Mok says.

Processed honey: Processed honey is heated to high temperatures and micro-filtered, which extends its shelf life. "This amount of processing can remove or destroy some of the beneficial components found in raw honey," Mok says.

Filtered honey: Even raw honey can be lightly filtered or strained, preserving many of its natural nutrients and antioxidants. This minimal filtering process is optional, and sometimes aided by low heat. "Many people prefer filtered honey for its smooth texture and clear appearance, since filtering removes particles like pollen grains and wax," Karp says. She notes that a 2012 study by the National Honey Board found that the core vitamins, minerals, and antioxidants in honey remain intact regardless of the use of low heat in the filtration process.