Why honey, taken in moderation, is good for you

A natural product made by honeybees from nectar of flowers, honey has both nutritional and therapeutic benefits. Valued since ancient times, it has been used in traditional medicine and alternative treatment therapies for concerns such as bronchial asthma, throat infections, eye diseases, fatigue, dizziness and digestive issues. Given its antioxidant, anti-microbial and anti-inflammatory properties, it can be safely consumed by all age groups, but in moderation.

"Honey can be given to children in place of sugar as a topping on pancakes and in desserts," says Avantii Deshpaande, a clinical nutritionist. "In adults, it is known for healing the gut and is often consumed first thing in the morning along with warm water and lemon juice." Pure honey doesn't need refrigeration and can stay at room temperature in liquid form for long periods. Nutritionally, pure honey has an equal combination of glucose and fructose and very small quantities of sucrose; a gram of honey has 4 kcal approximately. Flavonoids and polyphenols, which act as antioxidants, are the two main bioactive molecules present in honey.

Honey is used in cosmetic products in pure form or as a component in other foods, such as sweets, cereals and drinks. Vidhi Chawla, dietician and founder of Fisico Diet Clinic, Delhi, explains, "There are hundreds of distinct varieties of honey, such as clover, acacia or manuka. The Vitamin B, calcium, copper, iron, zinc and other vitamins and minerals found in honey are mostly sourced from soil and nectar-producing plants."

Honey is virtually pure sugar with no fat and just traces of protein and fibre, and is easy to incorporate into your diet plan. "Honey may be used in any way that sugar is. It tastes great over plain yoghurt or even coffee and tea," says Chawla. It may also be used in cooking and baking. It may be applied directly to small burns or wounds as a home cure or taken orally for cough.

White sugar is highly processed and doesn't have any health benefits. It's therefore safe to replace it with honey in diet. "From pure and raw to organic honey, one can choose the type accordingly," says Deshpaande. Pure honey means it doesn't have any other sweeteners such as sucrose or corn syrup mixed in it. Raw honey means no heat treatment, such as pasteurisation, has been done. This way the natural enzymes, minerals and vitamins are preserved, but the shelf life is less. Organic honey, on the other hand, is produced from the pollen of organically grown plants. Buying organic honey ensures you avoid contact with pesticides that may be sprayed on or near the plants visited by honeybees. "Raw honey is the least processed and contains more antioxidants than pasteurised honey. That is why you should incorporate raw honey in your diet," adds Chawla.

Many significant bioactive plant chemicals and antioxidants, such as flavonoids and phenolic acids, are found in high-grade honey, which is least processed, unheated and fresh. It is, therefore, better for blood sugar levels compared to ordinary sugar. Although honey elevates blood sugar levels in the same way that other forms of sugar do, the antioxidants in it may help shield from metabolic syndrome and Type 2 diabetes. "Honey may boost adiponectin, a hormone that decreases inflammation and regulates blood sugar levels," explains Chawla.

Although honey may be marginally healthier for diabetics than refined sugar, it should nevertheless be used in moderation. Some of its other benefits are that it promotes female reproductive health and improves heart health. Chawla recommends that women should limit their daily intake of added sugars to no more than six tablespoons and men to nine tablespoons. But it should be avoided when following a low-sugar or low-carbohydrate diet for medical reasons.