Nutrition Reviews recently published a systematic review and meta-analysis that evaluated the effects of honey, especially raw and clover honey, on risk factors for cardiovascular disease and diabetes.
“A teaspoon of honey isn’t going to do a dang thing. However, habitual replacement of refined sugars with honey over time may have some positive impacts for people,” she said Clover honey and unprocessed raw honey appeared to be particularly beneficial for improving blood sugar control and lipid levels. Robinia honey, which is made from the pollen of the black locust tree, was also particularly beneficial for improving lipid levels.
More research is also needed to learn why honey affects fasting blood sugar and lipid levels.
Although honey is primarily made up of unrefined glucose and fructose sugars, it also contains other compounds that may have cardiometabolic effects.
“Honey also contains water and trace amounts of pollen, vitamins, minerals, like potassium and magnesium, and antioxidants. It also [contains] some phytochemicals like flavonoids, which may play a role in its positive cardiometabolic impacts,” said Pope.
Honey also has prebiotic properties, which means it provides a source of food for beneficial bacteria in your gut. Healthy levels of beneficial bacteria may help reduce inflammation in your body, which might lower the risk of certain health conditions.
“Diseases such as diabetes, heart disease, and arthritis are inflammatory conditions,” said Schiff.
Although honey appears to have some nutritional benefits, it still contains a lot of sugar and is high in calories.
“Honey is more caloric per tablespoon than refined sugar. It has 64 calories per tablespoon, compared to 49 in sugar. If you use a lot, that could add up,” said Pope. “But honey is a bit sweeter tasting than sugar, so a smaller amount can provide the same sweetness, which means you might be able to use less.”
Pope and Schiff recommend eating honey in moderation and using it to replace refined sweeteners in your diet, rather than simply adding it to your current eating pattern.
“[People] could add honey to plain yogurt rather than eat presweetened yogurt or put honey on pancakes or waffles. They could use honey in tea [instead of sugar] or on toast instead of jam. You can sweeten oatmeal with honey or use honey in homemade salad dressing,” recommended Schiff.
You may also substitute honey for refined sugar in some baked goods, although it may affect the appearance, flavor, texture, and bake time. Substituting honey for refined sugar may work better in some recipes than others.
“If people are going to replace honey for sugar in baking, it’s [generally] recommended that for each cup of honey used to replace sugar, liquids be reduced by 1/4 cup and oven temperature be reduced by 25 degrees,” said Pope.
To learn more strategies for enjoying honey while developing an overall healthy eating pattern, Laing encourages people to speak with a registered dietitian.
“No single food, including a few tablespoons of honey each day, will guarantee improvements in health when considering other key lifestyle factors,” she said. “Individual nutrition needs are specific and vary based on one’s age, health conditions, and medication use. A registered dietitian nutritionist can help you incorporate honey into your eating pattern in a way that supports your health and reflects personal preferences, cultural traditions, and budget.”
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