Key Takeaways
\nEating honey daily can boost your health by providing antioxidants, supporting gut health, and offering natural energy.Honey\u2019s antioxidants and anti-inflammatory properties may reduce inflammation, support overall health, and even improve blood sugar response.A small daily amount of honey can enhance sweetness with less sugar, benefiting your diet without sacrificing flavor.<\/p>\n
Sweet, sticky, and wonderfully versatile, honey is a pantry staple<\/a> we regularly turn to at breakfast or tea time, and other meals, too. More than an unrefined sweetener<\/a>, honey is a superfood packed with health benefits, which begs the question: what does eating honey every day do to your body? We asked nutrition experts to share their insights on the benefits of this golden substance and its impact when enjoyed daily.\n<\/p>\n Lauren Manaker, MS, RDN, LD, CLEC, registered dietitian at Nutrition Now Counseling<\/a>, and author of several books, including The First Time Mom’s Pregnancy Cookbook What Eating Honey Every Day Does to Your Body <\/p>\n A spoonful on toast or swirled into your cup of Earl Grey, a drizzle over apple slices, a dash added to your favorite vinaigrette<\/a> or chicken marinade<\/a>\u2014it’s easy to imagine all the different ways you can enjoy honey on an everyday basis. “A daily intake of 1 to 2 teaspoons (about 5 to 10 grams) is generally considered safe and beneficial for most people,” says Lauren Manaker, MS, RDN, LD, CLEC, registered dietitian at Nutrition Now Counseling. “This amount provides antioxidants<\/a> and other nutrients without contributing excessive sugar to your diet.”\n<\/p>\n Moderation, in other words, is key. “Honey benefits<\/a> extend well beyond the jar itself, as it is perceived as sweeter than refined sugar, meaning you can actually use less to achieve the same sweetness,” says Alexandria Zozos, MS, RD, and spokesperson for the National Honey Board.\n<\/p>\n Here’s how a daily dose affects your body:\n<\/p>\n Reduces Inflammation <\/p>\n Honey contains polyphenols and flavonoids, plant-based antioxidants that combat oxidative stress by neutralizing free radicals in the body, which can reduce inflammation and support overall health, Manaker says. “These compounds are the same class found in berries<\/a>, olive oil, and dark chocolate<\/a>, which is why honey fits so naturally into antioxidant-rich eating patterns, like a Mediterranean diet,” Zozos points out.\n<\/p>\n Manaker is mad for Manuka honey, which hails from New Zealand and Australia, and is widely available stateside. “Manuka honey, in particular, not only provides these antioxidants but also contains methylglyoxal (MGO), a compound that enhances its antibacterial and anti-inflammatory properties,” she explains.\n<\/p>\n Darker honeys, like buckwheat, are richer in color, stronger in flavor, and tend to pack a more potent antioxidant punch than lighter varieties, Zozos says. \u201cThink of it like tea: the longer and stronger the brew, the deeper the color and the more concentrated the compounds.”<\/p>\n Better Blood Sugar Management <\/p>\n Wait, what\u2014how can a sweetener positively impact blood sugar? It sounds counterintuitive, Zozos says, but honey’s natural mix of glucose (about 34 percent) and fructose (about 39 percent), along with its antioxidants and anti-inflammatory compounds, appears to produce a more favorable metabolic response than refined sugar.\n<\/p>\n Beneficial swap: “Studies suggest that swapping honey for conventional sweeteners may modestly support insulin sensitivity and glycemic response, even in people with diabetes,” Zozos says.\n<\/p>\n Fewer spikes: One reason is that since honey is significantly sweeter than table sugar by volume\u2014roughly 0.6 tablespoons of honey delivers the same sweetness as 1 tablespoon of sugar\u2014you use less, plus its unique aromas enhance perceived sweetness intensity. “Using roughly 40 percent less sweetener to achieve the same level of sweetness translates to fewer blood sugar spikes over time, all without sacrificing any of the flavor,” Zozos says.\n<\/p>\n “Honey generally has a moderate glycemic index (GI) of around 50 to 60, which is lower than refined sugar but higher than some unrefined sweeteners like agave syrup<\/a>,” Manaker says. The lower GI means that it causes a slower rise in blood sugar, but moderation still matters, she says. The GI varies depending on the honey’s floral source and processing.<\/p>\n Improves Gut Health <\/p>\n Honey contains prebiotic compounds and polyphenols that feed and support beneficial gut bacteria. “Certain types of honey, particularly raw and unprocessed varieties, contain small amounts of enzymes and compounds that may support gut health,” Manaker says.\n<\/p>\n Probiotic boost: Honey is not a probiotic food, but emerging research suggests it may dramatically enhance probiotic survivability, Zozos explains. “One recent study found that stirring a tablespoon of clover honey into yogurt<\/a> helped the probiotic Bifidobacterium animalis survive at significantly higher rates, positioning honey as a genuine gut health ally rather than just a topping.”\n<\/p>\n Pairing fermented foods<\/a> with honey may be a simple, delicious way to maximize their gut health benefits, Zozos says.<\/p>\n Makes Your Food Tastier <\/p>\n Eating is clearly one of life’s pleasures; honey can vault that enjoyment to the next level. “One recent study involving food modeling showed that honey even increased palatability without sacrificing the nutritional benefits of many Mediterranean diet<\/a> foods such as fish, leafy greens<\/a>, and whole grains,” Zozos says.\n<\/p>\n Faster Healing <\/p>\n Honey’s antimicrobial properties can help heal ailments and minor cuts alike. In fact, it’s been valued for its therapeutic properties since ancient times. “Honey has been shown to help soothe coughs and promote wound healing,” Manaker says. “For coughs, honey can coat the throat and reduce irritation.”\n<\/p>\n Sustained Energy <\/p>\n The natural sugar in honey provides a long-lasting energy boost. “This is one of honey’s most practical, evidence-backed benefits. Its natural blend of glucose and fructose is ideal for energy: glucose enters the bloodstream quickly for immediate fuel, while fructose is metabolized more slowly, providing sustained energy over time,” Zozos says.\n<\/p>\n Better fuel: This dual-action release is exactly what endurance athletes look for in a sports fuel, she says. Research confirms that honey performs comparably to commercial energy gels at maintaining blood sugar and supporting performance during prolonged exercise, she adds, with the bonus of better digestive tolerance.\n<\/p>\n Alternative for athletes: “For everyday use, a drizzle before a workout or stirred into morning oatmeal<\/a> is a healthful, more wholesome alternative to processed energy products,” Zozos says, adding that with about 17 grams of natural carbohydrates per tablespoon, a little goes a long way.\n<\/p>\n
\nAlexandria Zozos, MS, RD, author of the 30-Day Mediterranean Meal Plan & Cookbook<\/a>, and spokesperson for the National Honey Board<\/p>\n