Honey is often praised as a natural sweetener and viewed as a healthier alternative to granulated sugar.
But does honey really live up to its reputation? Like other sweeteners such as maple syrup, coconut sugar, or corn syrup, honey is still an added sugar.
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However, research suggests that moderate honey consumption may offer some health benefits.
Here’s what you need to know about honey, its nutritional profile, potential health perks, and how to enjoy it as part of a healthy diet.
Potential Health Benefits of Honey
1. May Reduce Chronic Inflammation
Honey is rich in antioxidants, which can help protect your body’s cells from damage caused by free radicals.
If left unchecked, this damage can lead to chronic inflammation, raising the risk of diseases such as type 2 diabetes, heart disease, and cancer.
Fortunately, honey contains polyphenols, natural compounds that act as antioxidants to help combat inflammation.
2. May Improve Heart Health
Despite being an added sugar, honey might offer some heart-health benefits. The American Heart Association advises limiting added sugars to no more than 6% of total daily calories (around 6 teaspoons for women and 9 teaspoons for men).
When consuming added sugars, honey may be a better choice. Studies have shown that eating about 2 tablespoons of honey daily for 8 weeks could help lower total cholesterol, LDL cholesterol, and triglycerides—key factors in heart disease risk.
3. May Fuel Workouts
Athletes rely on simple carbohydrates for energy during intense exercise, and with 17 grams of sugar per tablespoon, honey provides a quick and tasty source of fuel.
Research suggests that honey can be as effective as sports gels for maintaining performance and preventing fatigue.
Additionally, honey’s immune-boosting properties may help counteract the effects of strenuous exercise on the body.
4. May Improve Gut Health
Your gut health plays a critical role in your overall well-being. A healthy gut microbiome includes a variety of beneficial bacteria, and preliminary studies indicate that honey’s antibacterial qualities may help promote the growth of good bacteria while reducing harmful ones.
Honey also contains prebiotics, which serve as food for these beneficial bacteria, helping to maintain a balanced gut.
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