Calories in honey and its health benefits

Honey is a source of natural sugar, but it’s not a food to eat a lot of, especially if you have diabetes, because it's high in sugar and calories.

Still, honey can be a key part of a healthy eating plan because it offers many important nutrients and some special benefits when used in moderation.

In this article, we’ll look at honey’s calories, health benefits, and how to include it in diets.

Calories in honey

Here are the calories and full nutrition values for 100 grams of honey:-

• Carbohydrates

Most of the calories in honey come from carbohydrates, specifically from sugar, as a 100 gram serving provides about 82.5 grams of Carbohydrates, most of these come carbohydrates from natural sugar, about 50% glucose and 50% fructose. Honey has no dietary fiber.

Also, the glycemic index GI of honey is about 60. Foods with a GI above 55 are known to raise blood sugar. But compared to table sugar, which has a GI of about 65.

• fats

Honey does not contain any amounts of fat.

• protein

Honey has very tiny amounts of protein, with 100 grams providing about 0.3 grams of protein, which is far from enough to meet daily protein needs.

• vitamins and minerals

may include Vitamins and minerals found in honey B vitamins andcalcium andcopper andZinc These vitamins and minerals come from soil and plants that produce nectar which bees feed on. So the quality and nutritional content of honey depend on where it's grown and how it's processed.

Generally, dark honey has more vitamins and minerals than light honey, but people usually eat honey in small amounts so it doesn't really cover much of daily vitamin and mineral needs. Still, it can support these nutrients.

• Calories

100 grams of honey provides about 304 calories, almost all these calories come from carbs.

Health benefits of honey

Studies have shown that some types of honey offer promising healing powers, but when using honey in diets for its health benefits, the high sugar content should be monitored.

Health benefits that honey might provide include:

1. Helping to soothe coughs

Research shows honey may help ease coughs. Reviews about kids' coughs found a spoon of honey can reduce coughs and provides longer relief than some cough medicines.

2. Boosting digestive health

Studies indicate honey might have positive impacts on treating Irritable Bowel Syndrome IBS, and researchers think the plant chemicals and flavonoids found in honey, which come from the nectar bees collect, might help Digestion.

Also, one study showed that raw honey can help soothe symptoms of diarrhea andconstipation, and it also reduces the duration and severity of viral diarrhea better than traditional antiviral treatments.

3. Supporting reproductive health

There is a type of honey called royal jelly, which has been found to have various effects on female reproductive health. Studies found it may reduce Premenstrual Syndrome PMSand symptoms Menopause.

Also, it may help Antioxidants found in royal jelly help reduce oxidative damage linked to ovarian aging. Some early studies also found that this royal jelly might improve sperm quality in men.

4. Helping with wound healing

There's a main ingredient in honey called propolis, or bee glue. It has 50% resin, 30% wax, 10% essential oils, 5% pollen, and 5% other organic compounds.

Studies found propolis stops free radicals and helps make collagen, both good for healing wounds. Propolis is suggested especially to help heal diabetic foot wounds and some types of acne when applied topically.

5. Lowering cancer risk

Honey may affect cancer at different stages. It’s proven to trigger cancer cell death, reduce inflammation, and stop tumors from growing.

Food allergy to honey

Honey is not a common food allergenThere have been some reports of food allergies to honey, including severe allergic reactions.

Also, propolis can cause allergies for those involved in honey collection. Honey allergy symptoms are typical allergy signs like swollen lips and throat, hives, swelling, redness, nausea, shortness of breath, vomiting, and can even lead to life-threatening allergic reactions.

If you think you have a food allergy to honey, check with a healthcare provider for a proper diagnosis.

Honey storage and food safety

Honey is a natural antimicrobial, but it must be kept away from moisture. Raw and processed honey should be stored below 10°C to prevent crystallization or changes in color or smell.

General advice says honey lasts two years. Still, sterilized and tightly sealed containers can help keep it good and safe for longer.

How to use honey in recipes

Honey is a versatile sweetener and one of the best sugar alternatives. There are tons of ways to use honey in cooking. But some find it messy to handle, so spraying your spoon or cup with cooking spray can help the honey slide off without making a mess.

When honey is used instead of sugar in recipes, remember that honey has a stronger flavor, more acidity, and higher moisture than sugar. So, baking experts suggest using ½ - ¾ cup of honey for every cup of sugar in the recipe, and also reducing the liquid by 1/4 cup for each cup of sugar replaced.

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