Research supports some traditional uses of honey, including cough relief and topical wound care, but experts caution that it remains a concentrated sugar and should be used in moderation.
By yourNEWS Media Newsroom
Honey is drawing renewed attention from consumers and health researchers as interest grows in natural alternatives to refined sugar and minimally processed foods.
Long used as both a food and traditional remedy, honey has been valued since ancient times for its flavor, preservation qualities and medicinal uses. Modern demand has increased in recent years as shoppers in the United States and United Kingdom look for sweeteners perceived as more natural than table sugar.
Health authorities have also recognized certain uses. The UK Department of Health has recommended honey as a first-line treatment for coughs, and both the World Health Organization and the American Academy of Pediatrics endorse honey for cough relief. Honey should not be given to children under one year old because of the risk of infant botulism.
Nutritionally, honey is made mostly of fructose and glucose. One tablespoon contains about 61 calories. It also contains small amounts of vitamins, minerals and bioactive compounds, including flavonoids and phenolic acids, according to analyses of unifloral Greek honeys.
Despite those compounds, experts caution against treating honey as a free pass for sugar intake. Dietitian Beth Czerwony described honey as “liquid sugar” and said it should be consumed in moderation. U.S. dietary guidelines classify honey with other added sugars and recommend limiting overall intake.
Researchers have studied honey for possible effects on weight management and gut health. A 2008 clinical trial found that overweight participants who consumed 70 grams of honey daily experienced a mild reduction in body weight and fat, while participants consuming the same amount of table sugar gained weight, according to a report.
Nutrition experts say replacing refined sugar with honey may have some advantages because honey can have a lower glycemic impact, but they emphasize that honey is not a weight-loss product.
Honey also contains oligosaccharides, a type of prebiotic fiber that resists digestion and reaches the large intestine, where it can feed beneficial gut bacteria. Prebiotic substances are commonly studied for their role in supporting probiotic survival in food products.
A 2024 study found that adding honey to yogurt improved the survival of probiotic bacteria during digestion, suggesting possible synbiotic benefits. Researchers said more human trials are needed before firm conclusions can be drawn about honey’s impact on gut health.
Honey’s antioxidant compounds have also been examined for possible anti-inflammatory and disease-fighting properties. Laboratory studies have suggested that flavonoids and other antioxidants in honey may slow the growth of some cancer cells. Dietary flavonoids have also been studied for effects on blood pressure, endothelial function and cardiovascular risk.
However, researchers caution that many of those findings remain preliminary and are based largely on cell or animal studies rather than human clinical trials.
Honey has stronger evidence behind some of its traditional uses. In a 2015 Indian study involving 78 cancer patients receiving radiation therapy, patients given honey reported less pain than those in a control group. Researchers suggested honey’s anti-inflammatory properties may explain the difference.
A 2020 analysis by Oxford University scientists found that honey improved symptoms of upper respiratory infections and slightly shortened their duration, supporting its use for coughs and colds.
Honey has also been used for centuries as a topical remedy for inflammation, bacterial infections and wound care. Personal accounts, including one involving Manuka honey used after a severe farm-related finger injury, reflect its longstanding reputation in wound healing.
The type of honey matters. Most supermarket honey is pasteurized, meaning it is heated to reduce moisture and prevent crystallization. That process can degrade some heat-sensitive enzymes and antioxidants.
Raw, unfiltered honey is often considered the better choice by natural health advocates because it retains more enzymes and phytonutrients. Darker honey varieties are generally thought to contain more antioxidants, though nutrient levels vary depending on floral source and processing method.
Pasteurized honey can still retain some beneficial compounds and may fit into a balanced diet when used sparingly. Consumers looking for less processed honey should read labels carefully to distinguish pure raw honey from processed blends.
Honey’s growing popularity reflects a broader shift toward natural foods and interest in traditional remedies supported by modern research. Studies point to potential benefits for cough relief, wound care, gut health and inflammation.
Still, experts stress that honey is not a cure-all. It remains a concentrated sweetener and should be treated as part of total added sugar intake. Used in moderation, honey may offer bioactive compounds and practical benefits that make it a useful addition to an overall nutritious diet.
Source: Natural News
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