Although honey has 61 calories per tablespoon, it’s rather unlikely to make you fat. As raw (or pure) honey can skyrocket the antioxidant status in your body, regulate appetite, control glucose responses, improve gut health, and boost immunity, it supports weight loss and a lean body.
Why should I eat Honey every day?
According to many studies, honey can reduce the risk of obesity and its complications. It might reduce blood sugar levels, improve insulin sensitivity, and reduce total cholesterol and LDL (“bad”) levels while increasing HDL (“good”) levels.[1]
Although its benefits in weight loss may be controversial, no one clinical trial showed that honey increases body weight.[2]
Calories
A tablespoon (20 grams) of honey has 61 calories while it has 304 calories per 100g. All calories come from sugars! 82% of honey is sugar. The rest is water. Honey has traces of protein while containing no fat.[3]
May manage Hunger
Honey may influence hormones involved in appetite regulation. It showed a delayed ghrelin response (the hunger hormone) and an enhanced PYY response (the satiety hormone) after consuming honey compared to sugar.[4]
About 35–45% of honey is made up of fructose, which delays gastric emptying, reducing food consumption. The higher the percentage of fructose, the less impact has honey on blood sugar.[5]
Antioxidants in honey seem to play a crucial role in reducing cravings as well.
Antioxidants
Honey is packed with dozens of antioxidant compounds and antioxidant enzymes, such as catalase and glucose oxidase. It’s particularly rich in phenolic and flavonoid compounds. More than 200 polyphenol compounds have been identified in various honey varieties. These bioactive polyphenol compounds are responsible for the color, aroma, and taste of honey.[6,7,8]
Some key antioxidants that are naturally present in honey are quercetin, kaempferol, apigenin, caffeic acid, acaetin, galangin, protocatechuic acid, p-hydroxybenzoic acid, p-coumaric acid, andvanillic acid.
That’s why it has potent antibacterial, anti-inflammatory and antioxidant properties. Honey might play a beneficial role in certain inflammatory diseases, such as cancer, cardiovascular disease, diabetes, arthritis, as well as neurodegenerative diseases.[9,10,11,12]
Honey is considered a functional food with therapeutic and preventive properties.
The antioxidant content of honey varies significantly, though. It depends on the floral source, region and environmental conditions. The concentrations of phenolic compounds range from 60 to 460 mg per 100g.
As a rule of thumb, the antioxidant content (mcg per tablespoon) of many honey varieties is:
- apigenin, 6.3 mcg
- isorhamnetin, 13 mcg
- kaempferol, 13 mcg
- luteolin, 60 mcg
- quercetin, 65 mcg
- myricetin, 75 mcg
Honey can increase serum antioxidant capacity by 7%.[13]
Antioxidant compounds in honey may play a direct and indirect role in weight loss or weight management.
| Compound | Benefits |
|---|---|
| Vanillic Acid | Reduces body weight gain, improves glucose tolerance, and insulin resistance by activating brown adipose tissue thermogenesis and promoting browning of white adipose tissue. |
| Syringic Acid | Ameliorates insulin resistance, reduces body weight, hepatic lipid content, and serum levels of inflammatory markers. Increases circulation of adiponectin (beneficial hormone). |
| Gallic Acid | Decreases body weight and liver weight, lowers serum triglycerides, phospholipids, cholesterol, and insulin levels. May activate AMPK and regulate mitochondrial function. |
| Ferulic Acid | Suppresses body weight gain, fat accumulation, blood glucose levels, and inflammatory markers. Reduces hepatic lipid accumulation. |
| Chlorogenic Acid | Reduces weight gain, improves blood lipid profile, alters gene expression related to fat storage and breakdown in adipose tissue. May also influence gut microbiota composition. |
| Ellagic Acid | Reduces lipid accumulation, inhibits adipogenesis (fat cell formation). |
| Quercetin | Protects against body weight gain and fat accumulation, suppresses fat cell formation and gene expression related to fat storage. Induces fat breakdown. |
| Myricetin | Protects against body weight gain and fat accumulation, suppresses fat cell formation. |
| Galangin | Protects against body weight gain and fat accumulation, suppresses fat cell formation. |
| Kaempferol | Inhibits fat cell formation and regulates early adipogenic factors. |
| Chrysin | Induces browning of white fat cells (increases calorie burning), reduces pancreatic lipase activity (decreases fat absorption), and suppresses fat cell formation. |
| Apigenin | Suppresses fat cell formation by activating AMPK, which decreases expression of fat storage genes. |
| Hesperetin | Inhibits pre-adipocyte differentiation and suppresses lipid accumulation in stem cells. |
Contrary to popular belief, honey contains negligible amounts of vitamin A. It has some carotenoids, like beta-carotene. Its carotenoid content depends on the variety. Cedrus, chestnut and chasteberry honeys have the highest beta-carotene content. Thyme, citrus, and pine honey have fewer carotenoids.[14]
Antioxidants in honey may protect your Heart
- quercetin in honey reduces the risk of stroke and coronary heart disease. It also controls blood pressure.
- chrysin modulates vascular function by increasing the bioavailability of nitric oxide, inhibits the development of atherosclerosis by reducing vascular inflammation, and prevents the formation of a thrombus.
- kaempferol increases endothelial nitric oxide activity by stimulating arterial relaxation. It also decreases LDL-cholesterol levels.
- luteolin prevents cardiac fibrosis and hypertrophy. Also, it reduces high blood pressure and oxidative stress.
- pinocembrin has various antioxidant, antimicrobial, and anti-inflammatory properties. It may help reduce cardiac arrhythmia.
Regulates Blood Glucose levels
Honey intake reduces blood sugar levels and prevents weight gain, as it enhances insulin sensitivity that stabilizes blood glucose levels and protects the pancreas.[15]
It regulates insulin levels through multiple mechanisms. Firstly, it makes the body’s cells more responsive to insulin, which helps stabilize blood glucose levels. This effect is particularly beneficial in individuals with insulin resistance, a condition where cells become less responsive to insulin signals.
Secondly, honey contains bioactive compounds with antioxidative properties, which help reduce oxidative stress. Oxidative stress is closely linked to insulin resistance and impaired insulin secretion.
Additionally, honey has a low glycemic index, meaning it causes a gradual and modest increase in blood sugar levels compared to high-glycemic foods. This slow release of glucose into the bloodstream prevents rapid spikes in blood sugar.
The Glycemic index of honey varies significantly, depending on the variety, the processing methods, and the percentage of fructose. For instance, citrus honey has a glycemic index of 46 while thyme honey has a glycemic index of 53.
Furthermore, honey contains an enzyme called glucose oxidase, which helps turn some of the sugar (glucose) in honey into hydrogen peroxide. This chemical compound, in small amounts, can sort of act like insulin in your body, slightly improving your metabolism.[2]
High glycemic index diets have been associated with increased fat mass and insulin resistance.[16]
Can people with diabetes eat honey?
Even people with diabetes could consume a small amount of honey a day. It may be a suitable sweetener for patients with type 2 diabetes. It doesn’t raise plasma glucose as much as dextrose, the type of sugar, commonly found in refined flours, baking products, and processed foods.
Honey produced by the honeybee (Apis mellifera) is 75–85% sugar, while honey from certain stingless bees can contain only 16–36% sugar.[1]
Stingless bee honey contains significantly less sugar than regular honeybee honey, while it’s packed with antioxidants. You’ll find raw organic stingless bee honey on Amazon.
Promotes Gut Health
Moreover, honey has prebiotic and probiotic properties![17]
It contains oligosaccharides and low molecular weight polysaccharides, which have prebiotic properties. They are not digested in the upper part of the gastrointestinal tract. Instead, they’re fermented by beneficial microflora in the large intestine.
Fresh honey also contains probiotics! Researchers found that Bifidobacteria and lactobacilli that inhabit the stomach of bees can survive in honey within 2-3 months after its harvest.
The probiotic microorganisms stimulate the immune system of bees and inhibit the growth of pathogens. The amounts and diversity of probiotics depend on many factors, such as the botanical origin of honey and subspecies of honey bees.
Honey supports healthy gut microbiota which has been linked to increased metabolism and a better immune system. A balanced microbiota ensures efficient nutrient absorption while favoring fat breakdown and reducing fat accumulation. Additionally, a balanced microbiota might help you feel fuller for longer and reduce cravings.
Honey might prevent water retention and detox the body. It may improve your body physique!
Constipation
Honey has been used as a natural remedy for constipation for centuries. It has a mild laxative effect, which means it can help stimulate the bowels and promote easier passage of stool. This laxative effect might be due to the presence of certain sugars and enzymes in honey.
Furthermore, as it attracts and retains moisture, it might help soften stool and make it easier to pass.
Constipation can sometimes cause water retention, which can contribute to a temporary increase in weight on the scale. Relieving constipation might lead to the release of this water weight, but it’s not actual fat loss. However, constipation can cause bloating and abdominal discomfort, which might make you feel less motivated to exercise or eat healthily.
May Improve Sleep
Stable blood sugar might contribute to better sleep quality by preventing nighttime crashes that can disrupt sleep. Also, the sweetness of honey can be calming and may promote relaxation before bed.
Sleep deprivation can disrupt the hormones leptin (promotes feeling full) and ghrelin (stimulates hunger). When you’re sleep-deprived, your body produces less leptin and more ghrelin, leading to increased hunger and cravings.
Studies suggest that insufficient sleep can slightly decrease the number of calories your body burns at rest. This means you burn slightly fewer calories throughout the day when you’re sleep-deprived.
Keep in mind that when you’re well-rested, you’re more likely to engage in exercise and make healthier choices throughout the day.
Mix a tablespoon of honey with warm water or herbal tea and drink it before bed.
A strong Immune System can play a supportive role in weight loss
Honey has potent antibacterial properties. Its compounds have protective effects against many bacterial pathogens, including Bacillus subtilis, Staphylococcus aureus, Staphylococcus lentus, Klebsiella pneumoniae, Salmonella typhi, Salmonella typhimuriumand, and Escherichia coli. Honey has antiviral properties as well. It helps in the treatment of labial and genital herpes, which are common viral diseases.
You could use honey with red wine to treat the flu and common cold. This combination along with herbs and spices in many traditional home remedies can give a boost to your immune response!
Honey’s thick consistency might coat the throat, providing a soothing effect that relieves irritation and cough. It might help reduce inflammation in the throat associated with cough.
A strong immune system helps your body fight off infections and manage inflammation effectively, creating a more favorable environment for weight management. It can help you feel more energized, allowing you to be more active, which is crucial for weight loss.
Also, a strong immunity helps your body recover faster from workouts, allowing you to stay consistent with your exercise program.
Hydrates the body
When honey is incorporated into a hydrating beverage like tea or water for flavor, it could play an indirect role in hydration. Keep in mind that honey does contain some electrolytes like sodium, potassium, and calcium, but the amounts are very small.
Mild dehydration can slightly decrease your metabolic rate, the number of calories your body burns at rest. Drinking water can help your body function optimally, potentially leading to a slightly increased metabolism and more calorie burning.
Staying hydrated can help regulate your appetite and reduce cravings for high-calorie options. Thirst can sometimes be mistaken for hunger.
Honey is 20% water
According to the International Honey Commission (IHC), the maximum moisture content allowed in honey is 20%. However, honey from tropical countries seems to exhibit higher water content, especially from stingless bee species. Stingless bee honey from Indonesia, Thailand, Brazil and Venezuela has high water content, ranging from 22% to 40%.
May help build a Lean body
Quercetin, a component of honey, can improve vasodilation by enhancing nitric oxide production. Nitric oxide (NO) production may play a supportive role in weight loss through several mechanisms.[18]
Improved Blood Flow: NO helps relax blood vessels, leading to improved blood flow throughout the body. This can enhance delivery of oxygen and nutrients to muscles, potentially improving exercise performance and endurance. Better exercise performance can contribute to burning more calories.
Increased Muscle Growth: While the research is ongoing, some studies suggest NO might contribute to muscle growth and repair. Muscle tissue burns more calories at rest compared to fat tissue. Having more muscle mass can slightly elevate your basal metabolic rate (calories burned at rest).
Fat Metabolism: NO may influence fat metabolism by increasing the activity of enzymes involved in breaking down fat stores for energy.
Is Honey a Superfood?
Honey is often considered a superfood due to various antioxidant compounds and enzymes that contribute to its potential health benefits. It can be a nutritious addition to a balanced diet. It’s the only sweetener on the Mediterranean diet. It’s been used for thousands of years.
However, due to its high sugar content, it should be consumed in moderation. Especially for those who dieting for weight loss or follow a low-sugar diet plan.
How much honey can I eat for weight loss?
The American Heart Association recommends limiting added sugars to no more than 9 teaspoons (36 grams) per day for men and 6 teaspoons (25 grams) for women. This recommendation applies to all added sugars, including honey.[19,20]
Excessive sugar intake may cause serious health issues. In fact, it has been linked to obesity, type 2 diabetes, metabolic syndrome, inflammatory diseases, and cardiovascular disease. Furthermore, too much sugar may lead to fat accumulation in the liver, decreased insulin sensitivity, and increased uric acid and cholesterol levels.[21]
A tablespoon of common honeybee honey has about 17 grams of sugar while stingless bee honey has only 11 grams. That is, it has 33% less sugar. [BUY HERE]
Hence, a tablespoon of honey can provide almost 70% of the maximum safe intake of added sugar! That’s why you should consume it in moderation.
A moderate serving of honey would be around 2-3 teaspoons or a tablespoon.
Only athletes could consume much higher amounts and still maintain a lean body.
Does honey burn Belly Fat?
Honey consumption can lower the body fat percentage and visceral fat. But it doesn’t burn only belly fat. There’s no magic bullet food for targeted fat loss in specific areas of the body.
Can Honey Make you Fat?
Researchers haven’t found a correlation between honey intake with obesity. Reasonable amounts are rather unlikely to make you gain weight. The excess honey is easily turned into energy rather than body fat.[2]
In either case, you should enjoy honey as part of a balanced diet, but be mindful of portion sizes. Manage your total calorie intake to create a deficit for weight loss.
Health benefits of other honeybee products
Honeybees produce a variety of hive products besides honey, some of which have potential health benefits. Here are a few of the most common:
Royal Jelly
This milky secretion is produced by worker bees and used to feed the queen bee and young larvae. Royal jelly might have anti-inflammatory, anti-aging, and wound-healing properties. Royal jelly may have a beneficial role in fertility, menopausal symptoms, and cognitive function as well.
Propolis
This sticky resinous material is collected from trees by bees and used to seal cracks in the hive and protect from pathogens. Propolis has been used in traditional medicine for centuries, and some research suggests antimicrobial and antifungal properties and immune-boosting effects.
Bee Pollen
Bee pollen is collected by bees from flowers and used as a food source within the hive. Bee pollen is a complex mixture of nutrients and has been used in traditional medicine for various purposes. It contains various vitamins, minerals, and antioxidants, but the exact amounts can vary depending on the flower source.
What if I replace Sugar with Honey?
Replacing sugar with honey for weight loss and health has some potential benefits.
- honey has 304 calories whereas white sugar has 385 calories per 100g.
- pure honey has a lower glycemic index than table sugar.
- honey may control appetite while sugar stimulates hunger.
- honey boosts the immune system while high amounts of sugar may deteriorate it.
After How Long will I see a difference?
Although a much healthier food option, replacing sugar with honey is unlikely to lead to sudden or dramatic weight loss. Sustainable weight loss is about healthy habits and portion control. Replacing sugar with honey can be part of a healthy approach, but it’s not a guaranteed shortcut.
For weight loss, creating a calorie deficit (burning more calories than you consume) is key. Regardless of whether you use sugar or honey, consider the total amount of sweetener you use and how it fits within your overall calorie intake.
Honey vs other Sweeteners
Certainly, you could prefer other sweeteners with zero calories to lose body weight. For instance, stevia can help you lose weight, as it has no calories, and it’s much sweetener than table sugar or honey!
Above all, you should avoid sweeteners high in fructose, such as agave nectar or High-Fructose Corn Syrup (HFCS). These sweeteners are bad for your health. Fructose has to be metabolized in the liver. High fructose doses put tremendous stress on the liver, leading to non-alcoholic fatty liver disease!
| Sweetener | Weight Loss | Health | Pros | Cons |
|---|---|---|---|---|
| Honey | Limited benefit | Rich in antioxidants | Slightly lower glycemic index than sugar | High in calories, still a form of added sugar |
| Table Sugar (Sucrose) | Not recommended | No essential nutrients | Familiar taste, readily available | High calories, blood sugar spikes, cavities |
| Brown Sugar | Not recommended | Minimal nutritional benefit | Slightly moister for texture in baking | Similar calories to white sugar, expensive |
| Corn Syrup (including HFCS) | Not recommended | May contribute to health issues | Very sweet (requires less), inexpensive | High fructose, low nutrition, inflammation |
| Maple Syrup | Not recommended | Some minerals | Rich flavor | High calories, expensive |
| Stevia | Promising | No calories, no blood sugar impact | Zero calorie, suitable for diabetics | Aftertaste, intense sweetness |
| Other Natural Sweeteners (Monk Fruit, Allulose, Erythritol) | Promising | Zero or low calorie, may support gut health | No calories, prebiotic benefits | Less common, expensive, aftertaste |
Can I use Honey instead of sugar in my recipes?
Yes, you can use honey instead of sugar in many recipes. But there are a few things to consider for successful substitution.
Sweetness: Honey is naturally sweeter than sugar. Depending on the honey, it can be two or even three times sweeter than sugar. So, you’ll generally need less honey than sugar in your recipe. For every 1 cup (200 grams) of sugar, use 1/2 to 2/3 cup (100-150 grams) of honey.
Moisture Content: Honey is a liquid, while sugar is dry. This can affect the texture of your baked goods. Reduce the amount of other liquids in your recipe by about 1/4 cup (60ml) for every cup of honey used. You can also add a bit more flour (around 1-2 tablespoons) to help absorb the extra moisture. Use a thicker honey variety like clover honey for baking, as it will have less moisture content.
Baking Temperature: Honey can cause baked goods to brown more quickly. You might need to reduce the oven temperature by 25-50°F (10-25°C) or bake for a slightly shorter time.
Flavor: Honey has a distinct flavor that can enhance some recipes but might not be ideal for all. Consider how the honey flavor will complement the other ingredients.
Start with a smaller amount of honey and adjust to taste.
Keep in mind that honey is acidic and can sometimes activate baking soda more than sugar. Be mindful of potential changes in texture or rise.
Using honey as a sugar substitute in recipes can be a great way to add a touch of natural sweetness and potentially some antioxidants.
Which Honey Is Best for Weight Loss?
What are the main honey varieties?
Clover honey: This is one of the most popular varieties of honey in the world. It has a mild, sweet flavor and a light golden color.
Wildflower honey: This honey comes from the nectar of many different types of wildflowers. As a result, the flavor and color can vary depending on the location of the flowers. However, it typically has a more complex flavor than clover honey.
Manuka honey: This honey is produced by bees that pollinate the manuka bush, which is native to New Zealand and Australia. Manuka honey has a strong, medicinal flavor and is known for its antibacterial properties.
Acacia honey: This honey is light-colored and has a very mild flavor. It is a good choice for people who do not like the strong flavor of other types of honey.
Buckwheat honey: This honey has a dark color and a strong, malty flavor. It is a good choice for use in baking and cooking.
You can find a wide variety of raw, organic, unfiltered honey on iHerb.
Red or Black Honey is healthier?
Both red and black honey can offer some health benefits like antioxidants and potential wound healing properties. The type of honey, based on the flower source, might have more significant health variations than just the color. For instance, Manuka honey (usually dark) is known for its potential antibacterial properties.
Honey color itself isn’t a direct indicator of health benefits.
How to find pure honey?
There are a few at-home tests you can try to get a general idea of whether your honey is pure, but these methods aren’t foolproof and definitive results may require lab testing.
Water Test: Mix a spoonful of honey in a glass of water. Pure honey will tend to clump together and slowly dissolve or settle at the bottom. If the honey dissolves quickly or disperses in the water readily, it might be diluted with water or syrups.
Thumb Test: Put a small drop of honey on your thumb. Pure honey should be thick and viscous, and it shouldn’t easily run or drip off your thumb when tilted.
Look for labels that say “raw honey” or “unfiltered honey.” These terms generally indicate minimal processing.
Is organic honey worth the cost?
The choice is yours.
Organic honey is produced from flowers grown without synthetic pesticides or herbicides, potentially reducing exposure to these chemicals. Some believe organic honey might retain more natural antioxidants due to less processing. However, research on this is limited.
Additionally, organic beekeeping practices promote biodiversity and a healthier environment for bees.
However, organic honey can be significantly more expensive than conventional honey due to stricter production standards and potentially lower yields.
You can explore local honey options, which might offer a good balance between quality and affordability.
Raw or Pure Honey?
Raw honey is unfiltered and unheated, preserving some beneficial enzymes, pollen, and antioxidants. It may contain a minimal amount of bacteria (safe for healthy adults). More likely found at local beekeepers markets or specialty stores. It may crystallize faster than pure honey.
Pure honey is filtered to remove impurities like wax and pollen. It’s often heated to extend shelf life and improve consistency. Thus, it may have some nutrients reduced due to processing. More commonly found in supermarkets due to its longer shelf life and clearer appearance.
While raw honey might have some potential benefits, the overall health advantages over pure honey are minimal for most people.
Tip
Look for labels that say “100% pure honey” or “local honey” to ensure you’re getting authentic honey.
How to cut down the cost?
Buy in Bulk (if you use a lot of honey): While it requires a larger upfront cost, buying honey in bulk (larger jars or even directly from a beekeeper) can be significantly cheaper per ounce compared to smaller jars. This is only recommended if you use honey frequently and can store it properly to prevent spoilage.
Consider Local Honey: Skip the national brands at supermarkets and look for local beekeepers selling their honey at farmers markets or specialty stores. Local honey might not be certified organic, but it can still be high quality and support your local beekeeping community. The price can be lower due to cutting out middlemen and larger transportation costs.
Buy Raw vs Pure: Raw honey may be slightly more expensive.
Store honey properly to minimize waste.
How to store honey?
Here are some key tips to properly store honey and potentially make it last for years:
Choose the Right Container: Opt for an airtight glass jar with a secure lid. Glass is non-porous and doesn’t react with honey, unlike some metal containers.
Cool and Dark: Store your honey in a cool, dark cupboard or pantry. Avoid areas with direct sunlight or heat sources like stoves or ovens. Heat can accelerate spoilage and affect honey’s quality. Aim for a consistent room temperature (around 64°F – 70°F or 18°C – 21°C) for optimal storage. Colder temperatures can cause honey to crystallize, but it’s still safe to consume. Crystallized honey can be gently warmed to liquefy again.
Minimize Moisture Exposure: Keep your honey in a dry environment with low humidity. Excess moisture can promote fermentation and spoilage. Don’t dip utensils directly into the honey jar. This can introduce moisture and bacteria that can accelerate spoilage. Use a clean spoon or honey dipper to remove what you need.
Raw honey retains more natural enzymes and may crystallize more readily. Processed honey might crystallize less but may have fewer health benefits. Both can last for years with proper storage.
Crystallization is a natural process and doesn’t indicate spoilage.
How to eat Honey for Weight Loss?
Fiber
Honey contains negligible amounts of fiber (0.2 grams per 100g).
Fiber helps you feel fuller for longer, potentially reducing cravings and calorie intake throughout the day.
It slows down digestion, which can contribute to better blood sugar control.
Combining honey’s sweetness with fiber’s filling properties might help you feel satisfied for longer, potentially reducing overall calorie intake.
Snack Ideas
Yogurt Parfait: Layer plain Greek yogurt with sliced berries, and drizzle with a touch of honey for sweetness. Optionally, sprinkle some chopped nuts or granola for added texture and healthy fats.
Honey-Baked Apples: Core and slice apples. Bake them until softened, then drizzle with a touch of honey and sprinkle with cinnamon for a warm and satisfying snack. Cinnamon supports weight loss, as it’s packed with antioxidants and manages the total glycemic response of a meal.
Fiber-Rich Smoothie: Blend fruits like banana. or berries with spinach or kale, low-fat milk, and a touch of honey for sweetness.
Honey-Nut Oat Clusters: Bake rolled oats with a touch of honey, melted coconut oil, and chopped nuts for a homemade granola bar. Enjoy a small handful for a satisfying crunch.
Protein
Honey is between 0.22% and 2.93% protein. Still it contains negligible amounts, providing up to 0.5 grams per 100g. Protein in honey is high quality, though. It consists of 26 amino acids! The main amino acid in honey is proline. It’s 50–85% of the total protein content.[22]
It’s important to consume foods high in protein while dieting though. Protein keeps you feeling fuller for longer compared to carbs or fat. This can help you reduce cravings and overall calorie intake throughout the day.
Moreover, during weight loss, there’s a risk of losing muscle along with fat. Protein helps build and maintain muscle mass, which is crucial for metabolism and burning calories even at rest.
Additionally, processing and utilizing protein requires more energy from your body compared to carbs or fat. This translates to a slight increase in your metabolic rate, helping you burn more calories throughout the day.
Protein-rich Snack Ideas
Cottage Cheese with Fruit and Honey Drizzle: Combine a dollop of cottage cheese with sliced berries or chopped apple. Drizzle with a touch of honey for sweetness. This snack is light and refreshing.
Greek Yogurt with Honey and Granola: Layer plain Greek yogurt with berries and a sprinkle of homemade or store-bought granola. Drizzle with a touch of honey for extra sweetness.
Trail Mix with Honey Drizzle: Combine nuts, seeds, dried fruits, and a few whole grain cereal pieces. Drizzle with a touch of honey and mix well for a portable snack mix that keeps you feeling full.
Apple Slices with Almond Butter and Honey: Spread a thin layer of almond butter on apple slices. Drizzle with a touch of honey for a sweet and filling snack.
Honey-Nut Protein Smoothie: Blend together Greek yogurt, almond milk, a scoop of protein powder, a handful of spinach, and a touch of honey for sweetness.
Vitamin C
Vitamin C is involved in many functions in the human body. It’s necessary for the synthesis of collagen which prevents saggy skin after acute weight loss. Also, vitamin C is necessary for protein and fat metabolism.
Honey contains only 0.5 mg of vitamin C per 100g.
Thyme is the richest honey in vitamin C and has significantly higher antioxidant effect as compared to other types of honey.[23]
Snack Ideas to boost Vitamin C intake
Honey-Citrus Salad: Combine grapefruit or orange segments with chopped strawberries or blueberries. Drizzle with a touch of honey for added sweetness and a squeeze of lime or lemon juice for extra vitamin C and zest.
Honey-Baked Pears with Berries: Core and halve pears. Bake them until softened, then fill with a mixture of raspberries or blackberries and a drizzle of honey. Sprinkle with chopped nuts for added texture and protein.
Tropical Powerhouse: Blend frozen mango chunks with a splash of orange juice and a touch of honey for a refreshing and vitamin-packed smoothie.
Honey-Yogurt Parfait with Kiwi: Layer plain Greek yogurt with sliced kiwi and granola for a satisfying snack. Drizzle with a touch of honey for extra sweetness.
Try to eat strawberries and other berries every for weight loss and good health.
Iron
Honey is a poor dietary source of iron, providing only 0.5% DV per serving. However, its regular cosumption may improve overall dietary intake and iron stores in specific groups. According to a small study, it increased serum iron levels in healthy people by up to 20%.[24]
Iron is a crucial component of hemoglobin, which carries oxygen throughout the body. When iron is deficient, your body can’t deliver enough oxygen to your muscles and organs, leading to fatigue and tiredness. This lack of energy can make it difficult to engage in physical activity, a key factor in burning calories and weight management.
A sluggish metabolism can hinder weight loss efforts. While iron doesn’t directly boost your metabolism, adequate iron levels can contribute to its efficiency.
Snack Ideas to skyrocket Iron intake
Spinach and Strawberry Salad with Honey Vinaigrette (3mg iron): Combine 2 cups (50g) fresh spinach with sliced strawberries for sweetness and a sprinkle of walnuts for protein. Drizzle with a simple vinaigrette made with olive oil, balsamic vinegar, and a touch of honey.
Yogurt Parfait with Berries and Granola (2mg iron): Layer 1 cup plain Greek yogurt with sliced berries (good source of vitamin C to aid iron absorption) and a sprinkle of iron-fortified granola for added iron and fiber. Drizzle with a touch of honey for sweetness.
Frozen Yogurt Bark with Dried Fruit and Nuts (2mg iron): Spread a layer of plain Greek yogurt on a baking sheet lined with parchment paper. Top with chopped dried apricots or raisins and a sprinkle of chopped nuts for protein and healthy fats. Drizzle with a touch of honey and freeze for a refreshing and iron-rich snack.
Traditional ways to consume Honey
Hot water
Heat water until warm, not boiling. Avoid boiling to preserve honey’s nutrients. Add 1-2 teaspoons of honey to the warm water and stir until dissolved. Enjoy the soothing and slightly sweet drink!
Cinnamon
Cinnamon may help regulate blood sugar levels, potentially reducing cravings and hunger pangs. It might promote satiety and reduce appetite. Here are 4 ways to consume them together:
Honey-Cinnamon Drink: Mix 1/2 teaspoon of cinnamon powder with a cup of hot water. Let it steep for a few minutes. Stir in 1 teaspoon of honey for sweetness.
Honey-Cinnamon Oatmeal: Prepare your usual oatmeal recipe. Before serving, sprinkle with 1/4 teaspoon of cinnamon powder and drizzle with a touch of honey for added sweetness and flavor.
Honey-Cinnamon Yogurt Parfait: Layer plain Greek yogurt with sliced fruits like berries or apples. Sprinkle with a mixture of 1/4 teaspoon of cinnamon powder and a drizzle of honey. Top with chopped nuts or granola for added texture and protein.
Honey-Cinnamon Roasted Apples or Pears: Core and halve apples or pears. Drizzle with a mixture of melted butter or olive oil, a sprinkle of cinnamon powder, and a touch of honey. Bake until tender and slightly caramelized.
Lemon Juice
Warm Lemon Water with Honey: Mix a tablespoon of honey with the juice of half a lemon in a glass of warm water. This is a popular morning drink thought to aid digestion and cleanse the body.
Honey-Lemon Marinade: Combine honey, lemon juice, olive oil, and your favorite herbs and spices to create a delicious marinade for chicken, fish, or tofu. This adds a sweet and tangy flavor while potentially reducing the amount of sodium needed in marinades.
Honey-Lemon Tea: Steep hot water with slices of lemon or lemon peel. After steeping, add a touch of honey for sweetness. This is a soothing and hydrating drink, especially when feeling under the weather.
Honey-Lemon Salad Dressing: Combine lemon juice, olive oil, a touch of honey, and your favorite seasonings for a light and flavorful salad dressing. This is a healthy alternative to store-bought dressings that can be high in sugar and unhealthy fats.
With your favorite Herbs & Spices
These traditional methods can be incorporated into a balanced diet for their potential health benefits.
Turmeric Honey Tea: Steep grated turmeric root or a teaspoon of turmeric powder in hot water for 5-10 minutes. Strain, add a squeeze of lemon or orange for vitamin C (improves curcumin absorption in turmeric) and a touch of honey for sweetness.
Ginger Honey Lemon Water: In hot or warm water, combine grated ginger (potential digestive benefits), a squeeze of lemon, and a touch of honey for a soothing and flavorful drink.
Honey-Spiced Roasted Chickpeas: Toss chickpeas with olive oil, spices like cumin and paprika, and a touch of honey for a sweet and savory snack. Roast or bake until crispy.
What’s the best time to eat honey for weight loss?
There isn’t a single “best” time to eat honey specifically for weight loss. You can consume honey throughout the day.
At breakfast
Honey is a great additive to cereals, oatmeal, or even homemade energy bars.
Consuming honey at breakfast won’t make you fat because the body has increased insulin sensitivity in the morning, meaning that sugar in honey is easily stored as muscle glycogen.
However, it’s crucial to combine it with protein and fiber-rich options for a more balanced and satiating breakfast.
As a snack
Consuming healthy snacks with honey instead of sweets or candy could improve not only your weight but also your health. Although its calorie content is similar to sugar, the dozens of antioxidants in honey make it a great food option when you want to satisfy your sweet tooth.
Honey still contains sugar. Don’t be fooled by the “natural” label.
Around Exercise
A small amount of honey might provide some quick energy before exercise. But, it’s not a magic bullet for performance enhancement. Also, you can add it to your post-workout smoothies or snacks. Sugar in honey helps replenish muscle glycogen stores while antioxidants promote recovery.
At Dinner
Honey can have a calming effect, and the act of slowly consuming it might promote relaxation before bed.
Also, it contains small amounts of tryptophan, an amino acid that converts to melatonin, a hormone that regulates sleep-wake cycles. However, the amount of tryptophan in honey is minimal, and its impact on sleep is inconclusive.
You could eat one teaspoon of honey before bedtime, only if you enjoy it with a relaxing beverage like chamomile.
Sugar in honey can cause blood sugar spikes, which can lead to a later energy crash that disrupts sleep. It may even trigger digestive issues in some people, leading to discomfort and potentially hindering sleep.
Did you know?
Beyoncé eats honey. She mentioned in an interview with British Vogue that she keeps bees at her home and produces hundreds of jars of honey each year.[25]
David Beckham mentioned on his Instagram account that harvesting honey has become his favorite thing to do.
Dangers of Honey Consumption
Who should avoid Honey Consumption?
Infants under 1 year old: Honey can harbor a bacteria called Clostridium botulinum, which can cause infant botulism, a serious illness. A baby’s immature digestive system can’t handle the spores present in honey.
People with severe allergies to pollen: Honey is made from flower nectar, and some people with severe pollen allergies might experience allergic reactions to honey.
People with diabetes: Honey still contains sugar. People with diabetes need to carefully manage their blood sugar intake, and honey might not be the best choice. However, a healthcare professional can advise on potential moderation.
People with compromised immune systems: While rare, some studies suggest honey might suppress the immune system slightly. If you have a weakened immune system, consult a doctor before consuming honey.
People having surgery soon: Honey might interfere with blood sugar control during and after surgery. Talk to your doctor about any dietary restrictions before surgery.
It’s always best to consult a doctor or registered dietitian for personalized advice on whether honey is safe for you to consume, especially if you have any underlying health conditions.
Does Honey cause Tooth dacay?
Yes, honey can contribute to tooth decay, although likely to a lesser extent than table sugar. It contains sugars like fructose and glucose, which feed the mouth bacteria that cause cavities. These bacteria produce acid as they digest sugar, and this acid erodes tooth enamel over time, leading to cavities.
However, it causes a slower rise in blood sugar levels, potentially leading to less acid production by mouth bacteria compared to refined sugar.
Fad Diets
There are some fad diets that incorporate honey, but it’s important to be aware of their potential drawbacks.
- Nutrient Deficiencies: Restricting food groups can lead to deficiencies in essential vitamins, minerals, protein, and healthy fats.
- Unsustainable: These diets are often difficult to maintain in the long term and can lead to yo-yo dieting.
- Misleading Claims: Fad diets often overemphasize the benefits of a single food (honey in this case) and downplay the importance of a balanced approach to weight loss.
Honey Detox Diets: These diets often promote honey as a miracle weight-loss cure and restrict other food groups severely. While honey has some potential benefits, it’s still a form of sugar. Relying solely on honey for sustenance is not balanced or sustainable.
Honey Lemon Water Diets: These promote a mixture of honey, lemon juice, and water as a primary source of calories for weight loss. While this might lead to initial weight loss due to calorie restriction, it’s an extreme approach that lacks essential nutrients.
Honeycomb Diets: These diets focus on consuming honeycomb, the waxy structure bees create to store honey. While honeycomb is a natural source of honey and beeswax, it’s not very digestible and can be high in calories. Eating large quantities is not recommended.
A healthy diet with a variety of whole foods, including fruits, vegetables, whole grains, lean protein, and healthy fats, is more effective and sustainable for weight loss.
10+1 Myths
Myth 1: Honey is a natural sugar, so it’s healthy for weight loss. Fact: Honey does contain natural sugars (fructose and glucose) which have calories. While potentially slightly better than refined sugar due to its lower glycemic index, consuming too much honey can still hinder weight loss efforts.
Myth 2: Honey burns fat directly. Fact: There’s no magic bullet food for fat burning. Honey doesn’t directly target fat stores for weight loss.
Myth 3: Eating honey boosts metabolism significantly. Fact: While honey might provide some energy, the impact on metabolism for weight loss is likely minimal.
Myth 4: Replacing sugary drinks with honey water is a guaranteed weight-loss strategy. Fact: While a healthier choice than sugary drinks, honey water still contains calories. Moderation is key.
Myth 5: Honey combined with lemon juice is a fat-burning detox drink. Fact: There’s no scientific evidence to support this claim. Weight loss is primarily achieved through calorie deficit and a healthy lifestyle, not detox drinks.
Myth 6: Eating honey before bed promotes better sleep and aids weight loss. Fact: The sugar content in honey can potentially disrupt sleep, hindering weight loss efforts that rely on good sleep quality.
Myth 7: Spooning honey directly from the jar is a healthy way to satisfy cravings. Fact: This is an easy way to overconsume honey and its calories. Portion control is crucial.
Myth 8: Eating honey on whole-wheat toast is a healthy breakfast for weight loss. Fact: While whole-wheat toast is better than refined options, consider adding protein and fiber-rich toppings alongside a moderate amount of honey for a more balanced breakfast.
Myth 9: Eating honey with grapefruit burns belly fat specifically. Fact: Losing fat from specific areas is a myth. Weight loss happens throughout the body.
Myth 10: Honey can replace fruits in your diet for weight loss. Fact: Fruits offer essential vitamins, minerals, and fiber that honey lacks. Prioritize whole fruits for a healthy diet.
Myth 11: A spoonful of honey before a workout significantly enhances fat burning. Fact: While honey might provide some energy, it isn’t a magic food that burns belly fat.
Fun Facts about Honey
Honey History: Humans have been enjoying honey for millennia! Cave paintings dating back 8,000 years depict honey collection.
Honey’s Dance: Bees communicate the location of flowers to each other through a special “waggle dance.”
Honeymoons and Honey: The tradition of honeymoons might be linked to the idea of sweetness and fertility associated with honey.
Honey and Space: Honey has been taken on space missions as a natural food source for astronauts.
Honey Hordes: A single honeybee colony can produce up to 150 pounds of honey in a year!
Honeybee Decline: Honeybee populations are facing threats from habitat loss, pesticides, and climate change. Supporting beekeepers and planting bee-friendly flowers can help!
Honey Heist: Honeybees visit millions of flowers to make just one pound of honey.
Honey Hives: A beehive can house up to 80,000 bees, with only one queen bee responsible for laying eggs.
Honeycomb Hexagons: The hexagonal shape of honeycombs is a marvel of engineering. It maximizes storage space and uses the least amount of wax.
Honey Hunters: In some parts of the world, traditional honey hunting involves scaling tall trees to collect honey from wild beehives.
Honey Hunters’ Helpers: Smoke is often used to calm the bees while honey hunters collect their golden treasure.
Honey Varieties: Honey comes in a variety of colors and flavors depending on the flowers the bees visit. Lavender honey has a floral taste, while buckwheat honey has a stronger, malty flavor.
Honey as Medicine: Honey has been used in traditional medicine for centuries for wound healing and sore throats.
Honey for Hangovers: Some cultures believe honey can help alleviate hangover symptoms.
Honey for Beauty: Honey is a popular ingredient in natural skincare products for its moisturizing and antibacterial properties.
Honey Power: A single bee can fly up to 7 miles in search of nectar! That’s impressive for such a small insect.
Honey Guiding Stars: Honeybees can navigate using the position of the sun and constellations.[26]
Honey and Mummies: Egyptians used honey in the embalming process due to its antibacterial properties.
Honey and Sports: Some athletes use honey as a natural source of energy during training and competition.
Honey and Literature: Honey has been mentioned in countless works of literature throughout history, often symbolizing sweetness, wealth, or temptation.