Honey – Things We Should Know (Part 2 of 2)

Previously we looked into how bees made honey and some environmental issues. It was clear that honey is not without some controversy. However available and commonplace it seems to be across the world, it is something that we need to take notice of and consider.

In Part 2, we will talk a little more about the health and usage of honey. Depending on your health practices/beliefs, you may consider using honey as anything from a firm ‘no thanks to thinking honey to be the elixir of life. Love it, hate it or avoid it; it’s a fascinating substance. But, as I said in Part 1, a single blog (or two) doesn’t even scratch the surface on health and cooking information.

Let’s Get The Sugar Thing Out The Way

The composition of honey is quite complex. It has over 20 different types of sugars that fall under two main categories: glucose and fructose. Proportions vary depending on the source of the nectar. (As a general rule, sweeter kinds of honey have more fructose). Suppose you’re tempted to start reading up about the different sugars to determine their health benefits or effects, remember, regardless of the prevalent type of sugar. In that case, it all turns into glucose in your body. Honey is a potent energy source, and for those of you that are carb-conscious, it’s a no go sweetener. On the flip side, if you are looking for fat-free, low protein, honey is on the menu.

What about diabetics?

But what if you have diabetes? That is a very tricky question. A meta-analysis⁽ⁱ⁾ of over 100 studies done in 2018 looked specifically at honey for preventing and treating various types of diabetes. A number of the studies showed clear benefits of honey; not all were specific to diabetes, but there was some promise. In addition, several studies were inconclusive or contrary. The conclusion – further studies were required, and dosage would have to be determined. That’s science for you – yes, no… maybe.

You decide

While I will not weigh in on whether a person with diabetes can or cannot use honey, it needs to be noted that there are other benefits to honey, unlike many other regular or processed sugars commonly available. If you are diabetic, pre-diabetic or have issues with sugar, then perhaps proceed with caution and make sure you are working with a health professional.

The Glycemic Factor

The Glycemic Index (GI) of honey is closely related to the combination of its sugar content and can range from 35 – 80.

For those of you that aren’t familiar with the Glycemic Index (GI) then the quick answer is this – The GI level of food determines how quickly it spikes your blood glucose levels. The scale goes 1 – 100 and foods with a value of 55 or less are generally digested slower, therefore less likely to spike your blood glucose, therefore insulin levels.

Now you may think, ‘I’m not diabetic, so that doesn’t apply to me’, but think again. Insulin has a knock-on effect on adrenal and cortisol levels, growth hormones and more.

The GI level can be mitigated by what you eat with your honey. This is called a Glycemic Load (GL). By combining foods with a higher fibre and/or fat content, you can potentially lower the overall load of the meal. The idea is to slow down the metabolization of the food. Having honey in your tea versus having it on a seed cracker has a vastly different effect on your body. This is something to consider when deciding where to use honey in your diet.

Storage and Use

Before we get into the health benefits of honey, let’s make sure we aren’t destroying all that goodness while it’s sitting on our shelf.

Heat:  In part 1, I pointed out that the temperature was significant. This is because the healing enzymes of honey begin to deteriorate and are deactivated by heat. Therefore, honey should not be heated above 40˚C. (This needs to be noted when cooking or baking with honey). If you are using high heat, consider using cheaper or pasteurized honey as you are using it for flavour and not for nutrition. Pasteurized honey has been treated with high heat and is not as nutritious as raw honey.

Light: Like heat, light has the same effect on honey. Therefore, it is best kept in a dark environment or a dark container.

Shelf Life: Honey stored in well-sealed, dark glass containers has an indefinite lifespan. There have been vats found in Egyptian tombs dating back 4000 years. Still edible, still delicious. You want to avoid plastic containers for two reasons. The first obvious reason is its plastic and contaminating whatever is in it. The other is that plastic does allow in air. Air can darken the honey and even begin a small amount of fermentation.

Kitchen Hacks

• When measuring out your honey for a recipe, coat your measuring spoon or cup with a bit of coconut oil first. The oil allows the honey to slide out without too much staying behind.
• To make honey more pliable or runny. Warm thick honey by placing the container in some warm (not boiling) water for 10 – 15 minutes.
• Honey can caramelize like sugar. You will need to heat it to around 70˚C or higher.
• Honey browns more quickly than sugar. Therefore, you may have to lower the oven temperature and cook longer when baking.

The Health Benefits⁽ⁱⁱ⁾

The Health Benefits Honey has been used as a healing balm and drink for millennia. Before the science and terminology were invented, honey was used as an antimicrobial and antibacterial agent. Today medical-grade honey is still being used. The most notable studies are now being done around its efficacy in life-threatening antibiotic-resistant bacteria. A medical article⁽ⁱⁱ⁾ published in 2011 listed the first written mentions of honeys medicinal properties as follows:

“a Sumerian tablet writing, dating back to 2100-2000 BC, mentions honey’s use as a drug and an ointment. Aristotle (384-322 BC), when discussing different honeys, referred to pale honey as being “good as a salve for sore eyes and wounds”

That same article concluded that after reviewing many studies, “Microbial resistance to honey has never been reported”. Therefore, honey is most useful in medicinal use as a topical application. However, this does not mean you get to bypass the doctor if you have a wound. The use and application of medicinal honey are made under strict medical supervision and dosage for these purposes. What this does is validate the healing abilities of honey.

What about when we eat it?

Honey has many health aiding benefits and can be a valuable addition to a healthy diet. However, we must remember:

• It is still a sugar
• Where you get it from is important
• How you store it and use it impacts its health benefits
• Bees are crucial to our survival as a species, so be responsible when using honey

References