Will Honey Make This Year Sweeter? Exploring Its Health Benefits

What is Honey?

Bees collect nectar from flowers, breaking it down into simple sugars stored in honeycombs within their hives. Through a process of evaporation aided by the bees' wings, we obtain the liquid sweet honey that beekeepers harvest.

Although honey is a natural sweetener, it contains slightly more carbohydrates and calories per teaspoon compared to sugar. One tablespoon of raw honey has about 60 calories and 17 grams of carbohydrates. Honey also contains vitamins and minerals, including iron, vitamin C, folic acid, magnesium, potassium, and calcium. Honey also offers antioxidants, which slow and prevent cell damage. Processed honey undergoes filtering and pasteurization to destroy yeasts and extend shelf life. The type of honey is determined by the bees' diet.

Why Not Honey?

People with diabetes, or those watching their weight, need to manage their carbohydrate and sugar intake. This doesn't mean avoiding carbohydrates completely, but the amount must be controlled.

Honey contains carbohydrates, which significantly impact blood sugar levels. Consuming honey quickly in drinks can disrupt diabetes management. Pregnant women and those with weakened immune systems are advised against consuming raw honey because it's unpasteurized, posing health risks.

Why Yes?

Honey contains vitamins and minerals like iron, vitamin C, folic acid, magnesium, potassium, and calcium. Honey also provides antioxidants with anti-inflammatory properties. Compared to sugar, honey has a smaller impact on blood sugar levels. Moreover, its sweeter taste allows for reduced consumption.

However, processed honey purchased at supermarkets may contain added sugars or syrups. Therefore, it's crucial to check the ingredients list on the packaging before buying.

Yes or No?

Remember, carbohydrate intake is about quantity—moderation is key. Consult with a dietitian and medical team, and monitor how honey affects your blood sugar if you're using continuous glucose monitors. Also, in daily life, aim to minimize simple sugar consumption. During the holiday, when gathered around the table, the recommendation is a small apple slice with a touch of honey. It's essential to balance the holiday treats—which are also rich in carbohydrates, like pumpkin, carrots, dried fruits, and more—with real food like vegetables and proteins, forgoing carbohydrate-heavy side dishes.

Adina Becher is a clinical dietitian at the DMC Diabetes Center