5 Surprising Health Benefits of Honey

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Since ancient times, honey has been used as both a food and a medicine.

It's very high in beneficial plant compounds and offers several health benefits. Honey is particularly healthy when used instead of refined sugar, which is 100% empty calories.

Here are the top 10 health benefits of honey.

1. Honey Contains Some Nutrients

Honey is a sweet, thick liquid made by honeybees.

The bees collect sugar — mainly the sugar-rich nectar of flowers — from their environment 

Once inside the beehive, they repeatedly consume, digest and regurgitate the nectar.

The end product is honey, a liquid that serves as stored food for bees. The smell, color and taste depend on the types of flowers visited.

Nutritionally, 1 tablespoon of honey (21 grams) contains 64 calories and 17 grams of sugar, including fructose, glucose, maltose and sucrose.

It contains virtually no fiber, fat or protein 

It also contains trace amounts — under 1% of the RDI — of several vitamins and minerals, but you would have to eat many pounds to fulfill your daily requirements.

Where honey shines is in its content of bioactive plant compounds and antioxidants. Darker types tend to be even higher in these compounds than lighter types Trusted Source

SUMMARYHoney is thick, sweet liquid made by honeybees. It is low in vitamins and minerals but may be high in some plant compounds.

2. High-Quality Honey Is Rich in Antioxidants

High-quality honey contains many important antioxidants. These include organic acids and phenolic compounds like flavonoids Trusted Source

Scientists believe that the combination of these compounds gives honey its antioxidant power Trusted Source

Interestingly, two studies have shown that buckwheat honey increases the antioxidant value of your blood Trusted Sourc7Trusted Source

Antioxidants have been linked to reduced risk of heart attacks, strokes and some types of cancer. They may also promote eye health Trusted Source

SUMMARYHoney contains a number of antioxidants, including phenolic compounds like flavonoids.

3. Honey Is "Less Bad" Than Sugar for Diabetics

The evidence on honey and diabetes is mixed.

On one hand, it can reduce several risk factors for heart disease common in people with type 2 diabetes.

For example, it may lower “bad” LDL cholesterol, triglycerides and inflammation while raising “good” HDL cholesterol Trusted SourcSouTrusted Source

However, some studies have found that it can also increase blood sugar levels — just not as much as refined sugar Trusted Source

While honey may be slightly better than refined sugar for people with diabetes, it should still be consumed with caution.

In fact, people with diabetes may do best by minimizing all high-carb foods Trusted Source

Keep in mind, too, that certain types of honey may be adulterated with plain syrup. Although honey adulteration is illegal in most countries, it remains a widespread problem Trusted Source

SUMMARYSome studies show that honey improves heart disease risk factors in people with diabetes. However, it also raises blood sugar levels — so it cannot be considered healthy for people with diabetes.

4. The Antioxidants in It Can Help Lower Blood Pressure

Blood pressure is an important risk factor for heart disease, and honey may help lower it.

This is because it contains antioxidant compounds that have been linked to lower blood pressure Trusted Source

Studies in both rats and humans have shown modest reductions in blood pressure from consuming honey Trusted SourcTrusted Source

SUMMARYEating honey may lead to modest reductions in blood pressure, an important risk factor for heart disease.

5. Honey Also Helps Improve Cholesterol

High LDL cholesterol levels is a strong risk factor for heart disease.

This type of cholesterol plays a major role in atherosclerosis, the fatty buildup in your arteries that can lead to heart attacks and strokes.

Interestingly, several studies show that honey may improve your cholesterol levels.

It reduces total and “bad” LDL cholesterol while significantly raising “good” HDL cholesterol Trusted SourceTrusted SoTrusted Sour17Trusted Source

For example, one study in 55 patients compared honey to table sugar and found that honey caused a 5.8% reduction in LDL and a 3.3% increase in HDL cholesterol. It also led to modest weight loss of 1.3% Trusted Source

SUMMARYHoney seems to have a positive effect on cholesterol levels. It leads to modest reductions in total and “bad” LDL cholesterol while raising “good” HDL cholesterol.