Is Raw Honey Good for You?

Medically reviewed by Melissa Bronstein, LICSW

Raw honey is a thick, sweet syrup made by honeybees. Unlike regular honey, raw honey is not pasteurized or filtered. It is as close to the hive as you can get. You may be wondering if raw honey is healthy or if you can eat it on its own.

Raw honey is an excellent source of antioxidants, offering a variety of health benefits. It contains healthful bee pollen, bee propolis, and antioxidants.

This article will provide an overview of raw honey, including its benefits, nutritional content, precautions, and where to find it. 

What Is Raw Honey?

Raw honey is honey that comes straight from the beehive. It is produced by extracting honey from the honeycombs. The producer then pours the honey over mesh or nylon to remove beeswax and dead bees. From there, the honey is bottled and sold.

Regular honey goes through this same process but is also pasteurized and filtered before being bottled. The pasteurization process applies high heat to destroy yeast found in honey. This makes the honey taste and feel smoother. It also extends the shelf life.

Because it is not pasteurized and processed, raw honey may contain more nutrients than regular honey, such as those provided by pollen and propolis. Enzymes in honey are likely to be reduced in processed honey due to heat treatment. The effects of processing on amino acids, minerals, vitamins, and antioxidants have not been rigorously studied.

Raw honey has also been linked to several possible health benefits. 

Raw Honey Nutrition

Honey can be a healthy addition to your eating plan but should be enjoyed in moderation. It is rich in natural sugars.

One tablespoon of honey contains the following calories and nutrients in grams (g) and milligrams (mg):

• Calories: 64

• Carbohydrates: 17 g

• Sugars: 17 g

• Fat: 0 g

• Protein: 0 g

• Potassium: 11 mg

• Calcium: 1 mg

Raw Honey Health Benefits

Raw honey has been linked to several potential health benefits. It is rich in antioxidants and may protect against infection. Unlike some types of regular honey, raw honey does not contain any added sweeteners. 

Antioxidants Effects

Raw honey is rich in plant compounds called polyphenols. Polyphenols are antioxidants that have been linked to reduced inflammation in the body. They may also lower the risk of heart disease and certain types of cancer.

Regular honey may have fewer antioxidants than raw honey since pollen is removed. Pollen also contains antioxidants, as well as vitamins, amino acids, and essential fatty acids. Consuming pollen may help to fight inflammation and improve liver function. 

Antibacterial Agents

Raw honey is known for its antibacterial effects and may protect the body against bacterial infections. Raw honey contains an enzyme called glucose oxidase, which has antibacterial and antifungal properties. This enzyme is usually destroyed during pasteurization so is not present in regular honey. A 2017 study found that honey may protect against Candida yeast infections. 

Wound Healing

Honey may promote wound healing because of its anti-inflammatory effects in the body. Chronic inflammation can keep the tissues from healing properly. By reducing inflammation, the compounds in raw honey may lead to faster wound healing.

Honey may also increase the number of white blood cells. White blood cells are responsible for protecting the body from infection. Reducing the risk of infection can also help wounds heal faster.

Relieves Coughs

Taking a spoonful of honey for a cough isn’t just a folk remedy; there is research to back it up. A 2021 review found that honey effectively relieves the symptoms of cough and sore throat in people with an upper respiratory tract infection.

Researchers found that honey reduces coughing and improves the severity of the illness. It may also slow the spread of bacteria in the body, shortening the length of infection time.

Learn More: How Honey May Help Your Cough

Treats Diarrhea

Honey may improve digestive issues, including diarrhea. Honey contains compounds that protect against different types of bacteria including Helicobacter pylori (H. pylori). This type of bacteria causes diarrhea and is a common cause of stomach ulcers.

Honey also contains prebiotics, substances that nourish good bacteria in the gut and improve digestive health. 

Protects the Brain

Consuming raw honey may protect the brain from certain neurological diseases. The polyphenols in honey reduce inflammation in the hippocampus, an area of the brain responsible for learning and memory. This may have several cognitive benefits, including improved memory.

Who Should Avoid Raw Honey?

Raw honey is not safe for everyone, and it’s important to talk with your healthcare provider before adding it to your diet.

Unlike regular honey, raw honey contains pollen. If you have a severe pollen allergy, eating raw honey could cause a serious allergic reaction. The American College of Allergy, Asthma, and Immunology recommends that people with a pollen allergy talk with their allergist before trying raw honey.

Honey of any kind, including raw honey, is not safe for infants under 1 year old. Raw honey may contain the bacteria Clostridium botulinum, which can cause life-threatening botulism poisoning in babies. 

Where to Find Raw Honey

To find raw honey, look for jars of honey that say “raw” on the label. You may find raw honey at your local farmers market or health food store.

It is important to note that organic honey is not the same as raw honey. Raw honey is honey that has not been pasteurized or filtered. Organic honey is honey produced on a bee farm that meets the organic standards of the U.S. Department of Agriculture (USDA). Organic honey may be pasteurized or raw. 

When Raw Honey Turns to Sugar

It is normal for honey to crystallize over time. If you notice that your jar of honey no longer looks clear and smooth, first open the jar and smell it. If there is a foul smell or any signs of mold, throw it away.

To get your honey back to its syrupy texture, try microwaving it to melt it. Store your raw honey in a cool, dry place away from direct sunlight.

Summary

Raw honey refers to honey that has not been pasteurized or filtered like regular honey. Raw honey is prepared by removing it from the honeycomb found in beehives. It is poured over mesh or nylon to remove any beeswax or dead bees and is then jarred.

Raw honey contains antioxidants, vitamins, and enzymes that have been linked to several health benefits. Raw honey has antioxidant, antibacterial, and antifungal properties. People with pollen allergy should use caution in consuming raw honey. No type of honey, raw or otherwise, should be given to an infant under 1 year old.

Read the original article on Verywell Health.