Is honey good for weight loss?
Strengthen the immune system
Honey is known to improve the immune system due to its antioxidant content. Plus, it can help fight bacterial and fungal infections and prevent sore throats. Additionally, honey is a natural antiseptic that can help heal wounds, burns, bruises, and cuts quickly.
It is also nourishing and moisturizing, which makes it ideal for the skin. In addition, honey contains protective phytonutrients that act positively on the body.
Improves sleep quality
A good night’s sleep is necessary for your body to function optimally. Taking honey before bed can help you achieve this and can also be beneficial for insomnia.
Helps treat digestive problems
Honey makes itself useful for maintaining good digestive health and general well-being due to its prebiotic content and the nourishing good bacteria in the gut. Additionally, it can be used to treat stomach infections such as diarrhea.
Brain Health Benefits
The polyphenols in honey can reduce inflammation in the part of the brain responsible for memory and prevent metabolic stress, helping to improve concentration. Additionally, the calming and soothing effects of honey can positively impact overall brain health in the long run.
Prevents eczema
Applying honey and olive oil can help prevent and control eczema in children. Moreover, this mixture can relieve the itching and discomfort caused by eczema.
Helps fight gum problems
Regular consumption of honey can help with gum disease such as gingivitis, bleeding and plaque. Plus, it can be a source of pain relief.
Soothes sore throats and coughs
Studies have shown that honey may be a better remedy for treating upper respiratory tract infections than other options. It can help prevent sinus attacks by soothing the throat, reducing pain, and relieving cough.
Honey for Diabetes – The Potential Risk
Besides its prebiotics and other nutrients, honey carries some risks for people with diabetes, especially if you take insulin.
Consuming honey in any form can cause your blood sugar levels to spike, which can be dangerous to your health. Therefore, people with diabetes or prediabetes should check their blood sugar levels before adding honey to their diet. Many other foods can provide antioxidants without increasing sugar levels.
The quality of the honey you consume is crucial in determining the level of risk. People with diabetes should avoid processed honey, as it is likely to lack essential nutrients and may contain added sugar.
Studies indicated that diabetic patients should consume honey in moderation to reduce their risk of complications.
Conclusion
Diabetes is a serious public health problem, with various symptoms resulting from high blood sugar. This can increase the likelihood of long-term health issues.
Taking specific dietary measures, engaging in physical activity, and making other lifestyle changes can help manage blood sugar levels.
Honey has a variety of health benefits, and moderate consumption can have a positive effect on long-term health. Moreover, research suggested that honey may help slow digestion and lower blood sugar levels due to its fructose content and may even have anti-diabetic properties.
Being sweet and full of nutrients, honey can benefit overall long-term health if consumed mindfully and within recommended limits. If you want advice on incorporating honey into your diet, you can consult a HealthifyMe nutritionist.
Frequently Asked Questions (FAQs)
Q. How much honey can a person with diabetes consume per day?
A. It is better to limit the consumption of honey as much as possible, because it is an added sugar. An average person can consume up to 25 grams of raw honey per day. However, if you are diabetic and taking insulin, you should consult a doctor before incorporating honey into your diet.
Q. Does honey raise blood sugar?
A. Honey can affect blood sugar due to its glycemic index of 58, which is considered moderate. However, if your blood sugar rises with a small amount of carbs and sugar, it’s best to avoid honey. In addition, the impact of honey consumption on blood sugar also depends on how it is consumed. For example, mixing it with nut butter is an option, as nuts contain a combination of fiber, protein, and fat. Because of this, it slows down digestion compared to sugar. Eating honey with a green salad is another option, as salads have little or no influence on blood sugar.
Q. Can type 2 diabetics have honey?
A. Under expert guidance, a person with diabetes can include a limited amount of honey in their diet. However, while the antioxidants found in honey may be beneficial for people with type 2 diabetes, it is suggested that you research alternatives for the anti-inflammatory and antioxidant benefits.
Q. Can honey raise my insulin?
A. Honey can increase the insulin levels in the blood of a diabetic, which can be counterproductive and lead to several health problems associated with diabetes, such as vision loss and kidney damage. To ensure that honey does not raise insulin levels, limit consumption to one teaspoon and combine it with other ingredients that can slow the release of glucose into the bloodstream.
Q. Is a spoonful of honey a day good for you?
A. A spoonful of honey can benefit the average healthy person, as it has anti-inflammatory, antimicrobial, and antioxidant properties. Instead of adding it as a sweetener on top of sugar, it is better to use honey as an alternative. Taken in moderation, honey can have a positive effect on health. Additionally, a mixture of honey, apple cider vinegar, and water can help with weight loss.
Research sources
1. World Health Organization
https://www.who.int/health-topics/diabetes#tab=tab_1
2. United States Department of Agriculture
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169640/nutrients
3. Bobis O, Dezmirean DS, Moise AR. Honey and diabetes: The importance of natural simple sugars in the diet to prevent and treat different types of diabetes. Oxyd Med Cell Longev. 2018 Feb 4;2018:4757893. doi: 10.1155/2018/4757893. PMID: 29507651; PMCID: PMC5817209.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5817209/
4. Feldman, AL, Griffin, SJ, Ahern, AL et al. Impact of weight maintenance and weight loss on the risk and burden of diabetes: a population-based study with 33,184 participants. BMC Public Health 17, 170 (2017). https://doi.org/10.1186/s12889-017-4081-6
https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-017-4081-6
5. Abuelgasim H, Albury C, Lee J. Efficacy of honey for symptomatic relief of upper respiratory tract infections: systematic review and meta-analysis. BMJ Evid Based Med. 2021 Apr;26(2):57-64. doi: 10.1136/bmjebm-2020-111336. Published online August 18, 2020. PMID: 32817011.
https://pubmed.ncbi.nlm.nih.gov/32817011/
6. Bahrami M, Ataie-Jafari A, Hosseini S, Foruzanfar MH, Rahmani M, Pajouhi M. Effects of natural honey consumption in diabetic patients: an 8-week randomized clinical trial. Int J Food Sci Nutr. 2009 Nov;60(7):618-26. Doi: 10.3109/09637480801990389. PMID: 19817641.
https://pubmed.ncbi.nlm.nih.gov/19817641/
7. Erejuwa OO, Sulaiman SA, Wahab MS. Honey–a new antidiabetic agent. Int J Biol Sci. 2012;8(6):913-34. doi: 10.7150/ijbs.3697. Published online July 7, 2012. PMID: 22811614; PMCID: PMC3399220.
https://pubmed.ncbi.nlm.nih.gov/22811614/
