Honey is a much better natural sweetener than granulated sugar. On average, a spoonful of honey has 64 kcal, 8.6 g fructose, 0.06 g protein, small amounts of vitamins C, B, folate, calcium, iron, potassium, sodium, magnesium, zinc, copper, phosphorus, fluoride, selenium… Dark honeys have more antioxidants than light honeys.
The antioxidant properties in honey help neutralize the oxidative stress response in the body, reducing cell damage and metabolic disease. Honey helps increase levels of the hormone adiponectin, which reduces inflammation and regulates blood sugar.
Honey has antibacterial effects that help treat coughs, colds, clear nasal passages, and reduce sore throat pain. Using honey helps skin wounds heal faster thanks to its ability to activate immunity against infections and stimulate white blood cells to begin repairing damaged tissue.
Raw honey often contains propolis, which can improve cholesterol and triglyceride (triglyceride) levels, reduce blood fat, regulate heart rate, lower blood pressure, and is good for heart health. Using honey appropriately helps reduce risk factors for cardiovascular disease by reducing bad cholesterol, triglycerides and increasing good cholesterol.
Enzyme, vitamin and mineral content contributes to improving overall health, supporting digestion and immunity. The source of carbohydrates and natural sugars in honey also adds energy, improves metabolism, and sports performance.
However, honey is also a type of sugar, consuming too much increases blood sugar and HbA1c levels (average blood sugar over three months). Long-term continuous use can easily lead to weight gain, obesity, tooth decay, and increased risk of liver disease, cardiovascular disease, high blood pressure, and diabetes.
To ensure safety, you should use 1-2 spoons (about 5-10 ml) of honey every day. The best way is to mix honey with warm water and drink it in the morning to improve digestion or before bed. Replace refined sugar in tea, smoothies or dishes with healthy honey.
Using 1-2 tablespoons of honey as a natural sweetener instead of refined sugar to make tea brings many health benefits. Image: Hai Au
Absolutely do not let children under one year eat honey in any form (directly or processed in food) to avoid the risk of poisoning. Honey may contain spores of the Clostridium botulinum bacteria, which can secrete toxins that are dangerous to an underdeveloped digestive system.
This food is also not suitable for sensitive people with a history of allergy to pollen. People who are taking anticoagulants, anticonvulsants, depression, antifungal or steroid medications… should consult their doctor before using honey.