Honey Health Benefits: What's Real and What's Hype

Honey has been used as food and home remedy for thousands of years, and it still has a place in most Kerala kitchens. But online, its benefits are often exaggerated. Here's a balanced look.

What honey is

Honey is made by bees from flower nectar. It's mostly natural sugars (fructose and glucose) with a little water, plus small amounts of enzymes, minerals, antioxidants such as polyphenols, and pollen. Its colour, flavour and thickness depend on the flowers the bees visited.

Benefits with reasonable support

Soothing coughs and sore throats

Honey is one of the better-supported home remedies for cough symptoms in adults and children over one year old. A spoonful on its own or in warm water can ease a scratchy throat.

Antioxidants

Honey contains antioxidant compounds, and darker honeys tend to contain more. That's a genuine difference from white sugar, though the amounts in a spoonful are modest.

Antibacterial properties

Honey is acidic and low in water, which makes it hard for bacteria to grow. Special medical-grade honey is used in some wound dressings under medical supervision. That is not a reason to put kitchen honey on wounds or burns; see a doctor for those.

Claims that go too far

• "Honey has no side effects." It's still mostly sugar. It raises blood sugar and adds calories, about 60 per tablespoon.
• "Honey cures digestive problems." There's no good evidence for that.
• "Honey prevents long-term disease." Not supported by strong evidence.

Who should be careful

• Babies under 1 year old must never be given honey, because of the risk of infant botulism.
• People with diabetes should count honey as sugar and talk to their doctor.
• People with pollen or bee-product allergies should be cautious.

What about organic honey?

In India, honey sold as "organic" should be certified under NPOP or PGS-India. Organic certification is about how the honey is produced, not proof of extra health benefits. Our own honey is not certified organic.

Using honey day to day

• Stir into warm (not boiling) tea or water.
• Drizzle on fruit, curd or toast.
• Use in place of some sugar in drinks and desserts, in moderation.

Related reading

• Honey purity tests at home
• Honey vs sugar

Try our Naadan pure honey.

General information, not medical advice.