Honey is an extremely beneficial food but should be consumed in moderation. Read what relevant research has found and in which cases honey can help our body.
Honey combines two important characteristics: it is sweet and pleasant to the taste and has health benefits . That’s why many people use it to replace sugar in sweets or coffee .
When consumed in small amounts, it is considered a highly nutritious food. According to the United States Department of Agriculture , one tablespoon of honey contains 64 calories, carbohydrates, sugar , calcium, iron, magnesium, potassium, selenium, and folate. It also contains about 180 types of different compounds and antioxidants, such as phenolic acids and flavonoids, which make it a better choice than sugar, when consumed in moderation.
Honey as medicine
Its “strong point” is its antibacterial , anti-inflammatory and healing properties . In fact, several studies have shown that it is particularly effective and helps relieve coughs . A study published in JAMA Pediatrics found that in children with an upper respiratory tract infection who were given either a dose of buckwheat honey, a cough suppressant, or no treatment to relieve nighttime coughing, their parents rated the honey as the most effective drug .
In addition, a 2012 study looked at the effects of honey on one- to five-year-old children with nocturnal cough. Participants consumed 10 mg of either eucalyptus, citrus, or Labiatae honey, or a placebo before bed. Interestingly, the researchers observed a significantly greater improvement in cough among the children who consumed honey.
What do 2 tbsp. honey a day
Other research has found additional benefits of this particular food in addition to cough relief. For example, a 2022 study found that eating about 2 tablespoons of honey a day alongside a healthy diet can improve cholesterol levels , lowering LDL (or “bad”) cholesterol and triglycerides and increasing HDL (or ” good”) cholesterol. In his statements, the lead researcher of the study, Tauseef Khan, said that “these results are surprising, because honey consists of about 80% sugar. […] But it is also a complex composition of common and rare sugars, proteins, organic acids and other bioactive compounds that are very likely to have health benefits.”
In what quantities can we consume it?
Experts draw our attention to the amount of honey we consume and emphasize that it should be treated like all added sugars, so it should be consumed in small quantities. The American Heart Association recommends that men consume no more than nine teaspoons (36 grams) per day and women and children no more than six teaspoons (24 grams) per day.
