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ORGANIC RAW HONEY

Also known as: Organic Raw Honey, Unprocessed Honey, Monofloral Honey, Clover Honey, Acacia Honey, Honey

Overview

Honey is a natural, viscous, sweet substance produced by bees from the nectar of plants. It is primarily composed of sugars like fructose and glucose, along with enzymes, amino acids, vitamins, and minerals. Raw, unprocessed honey retains more of its natural bioactive compounds, such as phenolic compounds, compared to processed honey. It is used as a natural sweetener and is increasingly studied for its potential therapeutic benefits, including antimicrobial, antioxidant, and anti-inflammatory properties. The botanical origin (e.g., clover, acacia) and processing methods significantly impact its biological functionality. Research on honey is moderate to high, with numerous clinical trials and systematic reviews exploring its effects on cardiometabolic health, wound healing, and respiratory infections. However, the quality of evidence varies due to differences in honey quality, processing, and floral source.

Benefits

Honey, particularly raw and monofloral types, has shown promise in improving cardiometabolic health by lowering fasting blood glucose, total cholesterol, LDL cholesterol, and triglycerides, while increasing HDL cholesterol. Studies have demonstrated a mean difference of -0.20 mmol/L in fasting blood glucose and a mean difference of 0.07 mmol/L in HDL cholesterol. It has also been found to reduce the duration and severity of acute cough in children. Additionally, honey exhibits antimicrobial and anti-inflammatory properties, which can aid in wound healing and mucositis treatment. Raw and unprocessed honey may have a more beneficial effect on glycaemic control compared to processed honey. The certainty of evidence for these benefits is generally low to moderate due to variability in study quality and honey characteristics.

How it works

Honey's bioactive compounds, including phenolic compounds, enzymes (e.g., glucose oxidase, invertase), and organic acids, contribute to its antioxidant, anti-inflammatory, and antimicrobial properties. These compounds interact with the digestive system, influencing glucose metabolism and lipid profiles. Honey also has local effects on the respiratory tract and skin when used topically. While the exact molecular targets are not fully elucidated, honey's bioactive compounds are known to interact with various cellular pathways involved in inflammation, oxidation, and microbial growth. The absorption and bioavailability of these compounds can vary based on the type of honey and processing methods, with raw, unprocessed honey likely retaining more of them.

Side effects

Honey is generally considered safe when consumed in moderation. Common side effects are not typically reported, but the high sugar content may be a concern for individuals with diabetes or those monitoring sugar intake. Uncommon side effects include allergic reactions to bee products, though these are rare. A rare side effect is botulism in infants due to the potential presence of spores; therefore, honey is contraindicated for infants under one year. No significant drug interactions have been reported, but honey may affect blood sugar levels, which could be relevant for individuals on diabetes medications. Individuals with diabetes or those monitoring sugar intake should consume honey with caution and in moderation.

Dosage

The median daily dose of honey used in clinical trials is 40 grams (approximately two tablespoons). Optimal dosage ranges from 20-40 grams per day, depending on the specific health outcome being targeted. While no maximum safe dose has been established, excessive consumption should be avoided due to its high sugar content. There are no specific timing recommendations, but honey can be consumed as part of a healthy dietary pattern. Raw, unprocessed honey from monofloral sources (e.g., clover, acacia) is recommended for optimal biological functionality. The absorption of honey's bioactive compounds may be influenced by the presence of other foods and the individual's digestive health.

FAQs

How should honey be stored to maintain its quality?

Honey should be stored properly to maintain its biological functionality. Raw, unprocessed honey is preferred for clinical use and should be kept in a cool, dark place in an airtight container.

Who should avoid consuming honey?

Individuals allergic to bee products should avoid honey. Infants under one year should not consume honey due to the risk of botulism. People with diabetes should monitor their blood sugar levels.

What kind of results can I expect from consuming honey?

Improvements in cardiometabolic health and upper respiratory tract infection symptoms can be expected over several weeks with regular, moderate consumption of honey as part of a balanced diet.

Is honey just a simple sugar?

No, honey is not just a simple sugar; it has complex bioactive compounds that can provide health benefits when consumed in moderation. These compounds contribute to its antioxidant, anti-inflammatory, and antimicrobial properties.

Research Sources

https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1433786/full – This review of meta-analyses and systematic reviews highlights that raw, unprocessed honey from known botanical origins showed higher efficacy in clinical studies. It emphasizes the importance of assessing honey quality parameters before clinical use to ensure reliable and consistent results in research and therapeutic applications.
https://www.utoronto.ca/news/study-suggests-honey-reduces-cardiometabolic-risks – This article summarizes a study that found honey, especially raw and monofloral types, lowered fasting blood glucose, total cholesterol, LDL cholesterol, and triglycerides, while increasing HDL cholesterol. The research suggests that honey could be a beneficial addition to a healthy diet for improving cardiometabolic health, although the certainty of evidence was noted as low for most studies.
https://pubmed.ncbi.nlm.nih.gov/37447382/ – This study investigated the effects of honey on upper respiratory tract infections. The findings suggest that honey can be an effective treatment for reducing the duration and severity of cough in children, highlighting its potential as a natural remedy for respiratory ailments.
https://pubmed.ncbi.nlm.nih.gov/36379223/ – This systematic review and meta-analysis examined the impact of honey on cardiometabolic risk factors. The study found that honey reduced fasting glucose, total cholesterol, LDL cholesterol, triglycerides, and markers of fatty liver disease, while increasing HDL cholesterol, indicating a potential role in improving cardiometabolic health.
https://medicalxpress.com/news/2022-11-sweet-systematic-honey-cardiometabolic.html – This news article reports on a systematic review and meta-analysis that found honey reduced fasting glucose, total cholesterol, LDL cholesterol, triglycerides, and markers of fatty liver disease, while increasing HDL cholesterol. The study highlights significant subgroup differences by floral source and processing, suggesting that the type of honey influences its cardiometabolic effects.