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.

1. 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. 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 (2). 

2. 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 (5). Scientists believe that it is the combination of these compounds that gives honey its antioxidant power (5). 

3. 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 (9, 10, 11). 

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. 

5. 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

6. 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. 

7. 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 (8). They may help the arteries in the heart dilate, increasing blood flow to the heart. 

8. 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 (19

9. 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. 

10. 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.

Source: Healthline