HONEY, the delicious liquid made from nectar, is a well known sweetener of old. However many people are unaware of its promise in boosting your health. If you are like most people, you have made the switch to cane sugar, stevia or let’s hope not, artificial sweeteners, leaving your jar of honey to gather dust. However if you wish to embrace tradition, leave modern day carcinogens like aspartame in the past, and welcome one of nature’s elixirs back into your diet, you’re in luck. Honey never spoils.
So, why honey? What does it offer your health? Honey is in our opinion, what you might call a “superfood.” Here’s why.
Honey is Nutritious
While most sweeteners today offer an arguably “sweeter” experience, they possess the nutritional profile of a piece of playdoh. Options branded as “healthy” alternatives for sugar are often mixed with additional artificial sweeteners to avoid bitterness. Aspartame, found in sweeteners like Sweet’N Low and Equal, used chronically are linked to potential obesity, DNA damage, and even behavioral disorders. Sucralose, a common sweetener in Splenda, is arguably the worst of the bunch, found to potentially cause poor digestion, DNA breakdown, and leaky gut syndrome.
Honey on the other hand, has a terrific nutritional profile. Just one tablespoon contains an array of vitamins, calcium, potassium, magnesium, amino acids, iron and zinc.
Honey is Packed With Antioxidants
Antioxidants are compounds which actively combat oxidative stress, which can damage cells, DNA and cause aging. These compounds scavenge for harmful free radicals, which can trigger diseases, and work to promote cellular health. A diet rich in antioxidants can mean disease prevention, better organ health, and natural detoxification of the body.
Honey contains antioxidants like flavonoids and phenolic compounds. Flavonoids are shown to help prevent heart disease, lower inflammation and control blood pressure. Phenolic compounds also have been shown to be anti-inflammatory, antiaging and antiproliferative(unwanted cell growth).
Considering aspartame and sucralose have for decades been considered potential carcinogens and causes of diseases, honey, arguably a better tasting alternative, doing the opposite, is quite appealing.
Honey Lowers Stress
Cortisol, the “stress” hormone, is a steroid produced by the adrenal glands and regulated by the pituitary gland and hypothalamus in the brain. Cortisol plays a crucial role in the body’s “fight or flight” response, whereby the adrenals release cortisol to mobilize energy stores, increase blood sugar, and temporarily reduce processes like digestion in response to a stimuli. This evolutionary mechanism initially was promoted in response to an external stimuli, normally a large predator. However, today, this mechanism is mainly activated in the presence of a common stressor, such as a deadline, an exam or perhaps even oversleeping. While important for our biology and our survival, stress can often be a burden on our mental wellbeing from day to day.
Lowering stress can be approached in a number of ways. Many people turn to meditation, breathwork, habit changes, yoga, and even disciplines like tai chi. But many neglect one very simple change they can make immediately, diet. Honey falls into this category, as it contains many compounds shown to lower cortisol directly.
In a study done with cyclists, researchers found honey supplementation could mean lower plasma cytokines and oxidative stress biomarkers, likely from the honey’s antioxidant properties. The study notes that honey used as an energy source could serve as a protective agent against exercise induced cortisol.
Additionally, many people find the use of honey corresponds with comfort and relaxation, meaning it could play a role in a “comfort ritual”, like morning tea.
Honey Promotes Good Gut Health
The gut microbiome is a small but vast community of microorganisms which exist in the digestive tract and helps maintain nutrient absorption, metabolism, and immune function. The gut microbiome works to communicate with the brain and central nervous system, and actually works to directly regulate hormone levels, immune activity, and even behavior and cognitive function. Maybe “following your gut” has a level of biological validity after all.
Poor gut health can be caused by a number of factors. Chronic stress, antibiotic use, lack of exercise, infection, and chronic inflammation all play a large role. However the main cause is often diet based, meaning the easiest way to resolve these issues is through simple dietary measures.
Worsened gut health is normally caused by a diet high in processed food, unhealthy fats, low fiber intake, and refined sugars. Fast food, seed oils, and GMO sources all contribute to the excessive growth of harmful bacteria and suppression of beneficial bacteria, leading to an imbalance in the microbiome.
Honey offers immediate promise as an alternative source of sweetener, one which not only makes your morning beverage taste better, but also makes you feel better. This delicious ambrosia has been found to reduce the presence of bacteria like Salmonella and E-Coli, while simultaneously boosting the growth of beneficial bacterial species through its various prebiotic properties. By promoting gut health, numerous other processes are promoting, and digestive diseases like colon cancer and IBS could be avoided.
Honey for Pre-Workout
Most pre-workout options in the fitness space are marketed to help “boost energy”, “fuel your workouts”, and “increase drive.” While the bolstered caffeine content and numerous chemical excitants do produce stimulating effects, they often possess concerning ingredients. This may include artificial colors like Red-40 and artificial sweeteners like acesulfame potassium and sucralose.
Acesulfame potassium has been linked to numerous issues. Specifically potential weight gain, poor microbiome quality, obesity, chronic inflammation, and even an increased risk of cancer. Sucralose, as mentioned above, has a number of concerning risks as well. This begs the question: is there an alternative to these chemical amalgamations?
Honey could be the perfect solution. With simple sugars like glucose and fructose, honey provide a source of quick and sustainable energy. The combination of sugars will mean sustained energy levels. While glucose is immediately converted, fructose is metabolized a bit slower, meaning a steady stream of energy throughout your workout. Its moderate glycemic index means neither an immediate rush followed by a crash, nor a prolonged waiting period for digestion.
Honey also contains a number of electrolytes, mainly potassium and sodium. These electrolytes mean better hydration, and also increased levels of vasodilation: a better pump. You could additionally pair some pink himalayan salt with the honey for more electrolytes, and drink black coffee for the caffeine content to optimize your performance.
Honey Products Boost Testosterone
Testosterone, the male sex hormone, has been in the limelight for some time now. Obsession over methods to increase testosterone has appeared to climb in recent years, and diet lies at its center.
Honey can increase testosterone in a few ways. Its blood sugar regulatory properties are conducive to healthier cortisol levels, which goes hand in hand with testosterone. Lower cortisol levels directly correlate with higher testosterone. Honey’s nutritional profile includes minerals like magnesium and zinc, which are crucial in the conversion of cholesterol to testosterone. Honey also contains a compound known as chrysin, which inhibits testosterone conversion to estrogen.
When buying honey, “Raw” honey is preferable, it is only strained not processed. Processing leads to a lower antioxidant and pollen count, whereas straining only removes direct impurities.
Bee Pollen has emerged on the scene as well. This nutrition supplement offers promise by increasing sperm count and mobility, testosterone, luteinizing hormone, and even testes weight. Bee Pollen also helps prevent breast cancer, skin diseases, and seasonal allergies.
Royal Jelly is another great product. This supplement has also shown to increase sperm count, testes weight, fertility and even limits sperm deformity. This is best when combined with honey, as it becomes more bioavailable.