Honey’s Health Perks Come With an Important Moderation Warning

Honey offers more than sweetness, but it should still be used in moderation.

Honey is best known as a natural sweetener, but it also has a few surprising health benefits.

What exactly is honey, though?

“Honey gets its sweetness from its chemical makeup,” says registered dietitian Beth Czerwony, RD, LD. “It’s made up of two simple sugars called glucose and fructose, along with some minerals.”

In simple terms, honey is a natural liquid sugar. Honeybees make it by collecting nectar from flowers, carrying it back to the hive, chewing it until it becomes honey, and then placing it into waxy honeycombs. The bees fan the honey with their wings to dry it out, which makes it thicker and stickier.

Even though it is natural, that does not mean it should be eaten without limit.

Is honey healthy?

One tablespoon of honey contains:

• 61 calories.
• 17 grams of carbs.
• No fat.
• Trace amounts of fiber and protein.

“Honey is still liquid sugar, and like all other forms of sugar, it should be consumed in moderation,” Czerwony says. “Unlike regular sugar, though, it does have some specific and unique health benefits.”

Here are some of the ways honey stands out from other sweeteners.

High in antioxidants

Honey contains flavonoids and polyphenols, compounds often found in plant-based foods. These substances have anti-inflammatory effects and act as antioxidants in the body.

Antioxidants help protect the body from free radicals, unstable molecules that can damage cells and contribute to oxidative stress. Over time, that stress can raise the risk of conditions such as cancer, heart disease and autoimmune diseases.

That is why foods rich in antioxidants are important. Still, honey should not be counted on as a major source of vitamins or minerals.

“Because it’s so high in sugar, most people don’t consume enough honey to get a significant amount of nutrients from it,” Czerwony adds.

Has anti-inflammatory properties

Flavonoids and polyphenols are also known for helping reduce inflammation.

Inflammation is part of the body’s natural healing response, helping with injury recovery and defense against germs and viruses. When it lingers too long, however, it can turn into chronic inflammation and become harmful.

“The food you eat plays a big role in the level of inflammation you experience,” Czerwony says. “Some foods, like ultra-processed foods and sugars, can cause inflammation, while natural, anti-inflammatory foods can help tame inflammation and keep you feeling good.”

As a sweetener, honey is generally a less inflammatory option than regular sugar.

Can soothe coughs and sore throats

Many people stir honey into tea when they are sick, and there is a reason for that beyond taste.

“Honey is a natural home remedy that can help ease irritation and decrease inflammation from a sore throat,” Czerwony says. “The World Health Organization (WHO) and the American Academy of Pediatrics both endorse honey as a natural cough remedy.”

That does not mean honey should be the only thing you use when you feel ill. If you are really sick, see a healthcare provider. And never give honey to a baby under 1 year old because it may cause infant botulism. For mild discomfort, though, honey in tea can help.

Helps treat wounds and burns

Manuka honey can be applied to the skin to help treat cuts and sores. Medical-grade manuka honey dressings have also been used in clinical settings for burns and pressure ulcers.

“Studies have shown that manuka honey contains antioxidants, along with antibacterial and antifungal properties,” Czerwony says.

It is not a cheap cure-all, though. Manuka honey can cost anywhere from $30 to $200.

Can help clear up acne

Like its use for wounds, raw honey — especially raw manuka honey — may help with pimples. Its hydrating qualities, along with anti-inflammatory and antibacterial effects, may make it useful for some skin concerns.

“There’s an enzyme in honey called catalase, which helps relieve minor inflammation,” Czerwony says. A small amount can be dabbed on acne papules and blind pimples to help reduce swelling and fight bacteria.

Other possible benefits of honey

Researchers are still studying other possible uses for honey, including whether it may help:

• Protect the cardiovascular system.
• Relieve symptoms of gastroenteritis.
• Prevent memory disorders.

Other claims do not yet have enough evidence behind them.

“Many claims have been made about the health benefits of honey, some based on very small studies, and others overstated and based on mixed study results,” Czerwony adds. More research is needed to know for sure.

Does it matter what kind of honey you eat?

The best honey does not come in a cute plastic teddy bear. That type is processed and less beneficial than less processed versions.

“The clearer the honey, the more processed it is,” Czerwony says. “Raw honey seems to be the better choice.”

So what does that mean?

Raw vs. pasteurized honey

Raw honey comes straight from the hive and is only gathered and packaged. It is often sold at farmers markets and by independent sellers.

“Raw honey is the least processed and has the most antioxidants,” Czerwony says.

Although raw foods are not always safe, raw honey is generally considered safe to eat, except for children under 1 year old. It may look different from the honey sold in grocery stores.

“Raw honey often has some pollen and more enzymes in it because it’s not treated with heat,” Czerwony explains. “That makes the honey look foggier.”

The honey most shoppers see in stores is pasteurized honey, which is processed to remove imperfections such as pollen and to extend shelf life.

“Pasteurized honey is also sometimes diluted with corn syrup or other sweeteners,” Czerwony says. “Legally, the U.S. Food and Drug Administration (FDA) requires these products to be labeled as a ‘honey blend,’ so pay close attention to labels and ingredient lists.”

Why is some honey light and others dark?

Honey’s color depends on the plants the nectar came from.

“Dark buckwheat, for example, yields dark honey,” Czerwony says, “and nutritionally, there’s evidence that darker honey has less water and more antioxidants than light-colored honey.”

That does not automatically make dark honey better than light honey. More antioxidants are a plus, but there is no need to obsess over finding the healthiest one.

“Because honey should be consumed in very limited quantities, it’s OK to go with whichever type of honey you like best, even if it’s not the darkest of the options,” she says.

Different honey varieties also taste different, and the color can offer clues about flavor.

“Honey has so many different tastes compared to plain sugar,” Czerwony says. “It can be sweeter or more bitter depending on the flower source.”

Types of light honey

Light-colored honey usually has a mild flavor. Common examples include:

• Acacia honey has floral notes and sweetness but does not overpower foods like tea and oatmeal.
• Alfalfa honey is a mild variety commonly found in the U.S. and Canada. It comes from flowers with purple blossoms.
• Clover honey is also common in the U.S. “It has a floral, sweet taste and a bit of a sour aftertaste,” Czerwony says. “It’s good for baking, sauces and dressings.”
• Tupelo honey is a rare amber-colored honey from Florida and Georgia, where white Ogeechee tupelo trees grow. It has a high fructose content, low glucose content and natural cinnamon notes.

Types of dark honey

Darker honeys are known for stronger flavors. Examples include:

• Buckwheat honey is less sweet than many other honeys. “This full-flavored honey can be used in marinades,” Czerwony says. It is especially high in antioxidants.
• Manuka honey comes from the nectar and pollen of the manuka bush in New Zealand.
• Wildflower honey is a polyfloral honey, meaning it comes from the nectar of different kinds of flowers. It is bold, earthy and sometimes slightly fruity.

Is organic honey better?

An organic label does not automatically mean honey is healthier or higher quality.

“Bees sometimes fly a few miles past their pesticide- and herbicide-free property to ones with flowers that aren’t,” Czerwony explains, “and even organic honey may be ultra-pasteurized.”

If you are buying from a local source, she suggests asking:

• Where did the honey come from?
• Did the seller produce it?
• What else can they tell you about it?

How to add honey to your diet

Use honey sparingly. Even with its health benefits, it is still an added sugar, and too much of it can be harmful.

“Instead of eating flavored yogurt, which comes with lots of added sugar, try sweetening plain Greek yogurt with a light drizzle of honey and add your own fruit,” she suggests.

Honey also works well in sauces and marinades. Some ideas include:

• Creamy Sweet-and-Sour Dressing.
• Honey Yogurt Dip.
• Honey-Lemon Dressing.
• Honey-Orange Chipotle Chili Sauce.
• Jamaican Jerk Marinade.
• Japanese Stir-Fry Sauce.
• Spicy Barbecue Sauce.
• Spicy Peanut Sauce.

Is it safe to eat crystallized honey?

Honey should be stored in a cool place away from sunlight. Even then, it can crystallize and harden, making it difficult to pour or squeeze.

“Honey with a higher ratio of glucose versus fructose crystallizes sooner,” Czerwony explains. “Glucose may also attach to the little particles of honeycomb, and pollen in raw honey and is more likely to crystallize as a result.”

Crystallized honey is still safe to eat. You can spread it like butter or return it to a liquid state by placing the container in a warm water bath.