The sticky truth about honey

If you’re like most people today, you’re aware of the nasty health implications of refined table sugar and are on the hunt for better options.

Honey often comes up as a good alternative sweetener because it’s natural, has some minerals, and not processed in a factory but made in nature by bees. And we all want to save the bees right?

I’ve been known to include honey it on my list of my top sweeteners because we can get it locally and it has some redeeming qualities like a few trace minerals and vitamins.

So while many of you are asking, “Is honey a better option?” I’m here with the not-so-clear answer that it has both some pros and cons. Let’s take a look at them both.

The Upsides of Honey

Antioxidants. As it turns out these are some studies that show honey has some beneficial nutrients, that table sugar doesn’t have. The healthiest aspect is it’s antioxidant content which can help to reduce oxidative stress and protect our cells.

Vitamins & minerals. The amount of these health boosting properties vary depending on the plant the honey was derived from, but generally honey has amino acids, Thiamin, riboflavin, pyridoxin, vitamin A, niacin, vitamin E, and vitamin C.

Health benefits. The folks at SugarScience.org have found some studies that show honey can reduce risk factors for heart disease and that it helps with topical wound and burn healing. The World Health Organization lists honey as a demulcent which can help with coughs and throat irritation.

The Downsides of Honey

Fructose. Honey is composed of about 40 per cent fructose. Table sugar has 50 per cent fructose and high fructose corn syrup has between 40 to 90 per cent fructose. It’s been proven that liver and metabolic disease are linked to high fructose consumption. As an alternative to sugar and HFCS, honey is a bit better but this amount of fructose can definitely do damage.

Impostors. To gain any of the health benefits and upsides of honey, you need to get a good quality product. So beware of fakes. Much of the honey on big box store shelves has been highly processed and the pollen is completely gone, which is what gives honey it’s goodness. When buying honey, be sure it’s raw, unfiltered, 100 per cent pure, and from a trusted source like a local farmer or producer who you can ask about the process and what’s in it.

Not for babies. Honey has been known to carry small amounts of the botulism bacteria and so it’s not recommended for children under one. For all others it’s generally considered safe.

The Bottom Line on Honey

The final word is, even though honey does have a few redeeming qualities, it should be used in moderation like all added sweeteners.

It’s being added in large amounts to tons of products and because it has so much fructose it can be just as addictive and damaging as sugar.

Anyone with blood sugar, insulin, cholesterol, blood pressure, or weight challenges should avoid all sweeteners including honey.

If you’re generally healthy, eating small amounts of raw honey every once in awhile, or using it occasionally as a sugar substitute in home baking, is a nice sweet treat.

Have you been using honey as an alternative sweetener? Does this information change your mind about how ofter you’ll consume it. Let me know your thoughts in the comments below.

Michelle MacLean developed The Sugar Shift – an eight-week course and online community – to help you break your addiction to sugar so you can live a clear, healthy, energetic life. Find out all the sticky facts on sugar and how to start stepping away with Michelle’s free webinar On March 12: Why You’re Addicted to Sugar and How to Break Up with the Sweet Stuff for Good. Sign up today www.michelle-maclean.com.

Michelle MacLean is a certified Wellness Coach and Nutrition Consultant in the Halifax area. She works primarily with women who are struggling with the negative effects of sugar and helps them find energy, lightness and ease through her eight-week Sugar Shift Intensive and individual coaching. For more information visit www.michelle-maclean.com.