10 Surprising Health Benefits of Honey

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 that are supported by science.

Honey Contains Some Nutrients

Honey is a sweet, thick liquid made by honeybees.

The bees swarm their environment and collect the sugar-rich nectar of flowers

Then inside the beehive, they repeatedly consume, digest and regurgitate (“vomit”) the nectar.

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

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 RDA) 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

High-Quality Honey Is Rich in Antioxidants

High-quality honey contains many important antioxidants. These includes phenols, enzymes and compounds like flavonoids and organic acids

Scientists believe that it is the combination of these compounds that gives honey its antioxidant power

Interestingly, two studies have shown that buckwheat honey increases the antioxidant value of the blood

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

Honey Is “Less Bad” Than Sugar for Diabetics

The evidence on honey and diabetes is mixed.

On one hand, it can help with some risk factors that are common in diabetics.

For example, it lowers LDL cholesterol, triglycerides and inflammation, and raises HDL (the “good”) cholesterol

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

So, while honey may be “less bad” than refined sugar for diabetics, it is still something that diabetics should only consume with caution.

In fact, diabetics may do best minimizing all high-carb foods

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 blood pressure lowering effects

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

Honey Also Helps Improve Cholesterol

Having high LDL cholesterol levels is an important risk factor for heart disease.

It plays a major role in atherosclerosis, the fatty buildup in the arteries that can lead to heart attacks and strokes.

Interestingly, several studies have shown that honey can improve your cholesterol levels.

It reduces total and LDL cholesterol, while significantly raising HDL (the “good”) cholesterol

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

Honey Can Lower Triglycerides

Elevated blood triglycerides are another major risk factor for heart disease.

They are also a key sign of insulin resistance, a major driver of type 2 diabetes.

Triglyceride levels tend to increase on a diet that is high in sugar and refined carbs.

Interestingly, multiple studies have linked regular honey consumption with lower triglyceride levels, especially when it is used to replace sugar

For example, one study that compared honey and sugar found 11-19% lower triglyceride levels in the honey

The Antioxidants in It Are Linked to Other Beneficial Effects on Heart Health

Again, honey is a rich source of phenols and other antioxidant compounds. Many of these have been linked to a reduced risk of heart disease

They may help the arteries in the heart dilate, increasing blood flow to the heart. They may also help prevent the formation of blood clots, which can lead to heart attacks and strokes

Furthermore, one study in rats showed that honey protected the heart from oxidative stress

All this being said, there is no long-term human study available on honey and heart health, so take this with a grain of salt.

Honey Promotes Burn and Wound Healing

Applying  honey to the skin has been used to heal wounds and burns since ancient Egypt, and is still being used today.

In one review from 2015, 26 studies on honey and wound care were evaluated

This review found that it is most effective at healing partial thickness burns and wounds that have become infected after surgery

It is also an effective treatment for diabetic foot ulcers, which are very serious complications and can lead to amputation

One study reported a 43.3% success rate with honey as a wound treatment. In another study, topical honey healed a whopping 97% of patients being treated for their diabetic ulcers

Researchers believe that its healing powers come from its antibacterial and anti-inflammatory effects, as well as its ability to nourish the surrounding tissue (23).

What’s more, it can help treat other skin conditions, including psoriasis, hemorrhoids and herpes lesions

Honey Can Help Suppress Coughs in Children

Coughing is a common problem for children with upper respiratory infections.

It can affect sleep and quality of life, for both the children and their parents.

However, mainstream medications for cough are not always effective and can have side effects.

Interestingly, honey may be a better choice. The evidence shows that it is very effective

One study found that it worked even better than two common cough medications

Another study found that it reduced cough symptoms and improved sleep even more than cough medication

Nevertheless, it should never be given to children under 1 year of age, due to the risk for botulism

It’s Delicious, But Still High in Calories and Sugar

Honey is a delicious, healthier alternative to sugar.

Make sure to choose a high-quality brand, because some of the lower-quality ones may be adulterated with syrup.

Keep in mind that it should only be consumed in moderation, as it is still high in calories and sugar.

The benefits of honey are most pronounced when it is replacing another unhealthier sweetener.

At the end of the day, honey is simply a “less bad” sweetener than sugar and high-fructose corn syrup.