Surprise! A Natural Sweetener May Actually Help *Lower* Blood Sugar
Experts explain the best ways to interpret the findings of a fascinating new study.
"Eat more sugar" is not run-of-the-mill health advice.
But a new study on honey delivered some sweet data for anyone with a sweet tooth. The research, published in Nutrition Reviews in November, found that honey may improve blood sugar and cholesterol levels, especially when it is raw and unprocessed.
This runs contrary to standard health guidelines. At the top of the CDC's fact sheet on added sugar, the agency notes, "To live healthier, longer lives, most Americans need to move more and eat better, including consuming fewer added sugars."
Even artificial sweeteners, like aspartame and saccharin, are controversial. In fact, a 2007 study found that lab rats were more likely to choose saccharin than cocaine when given a choice.
So, is this new research on honey the bee's knees or what? "Honey is still a sugar," says Sarah Miller, RD, a registered dietician with Northwell Health's Sandra Atlas Bass Heart Hospital and North Shore University Hospital. "Limiting sugar in the diet is still an important approach to healthy living."
But that doesn't mean honey can't factor in. Experts provided insights beyond the buzzy headlines.
About the Study on Honey's Health Benefits
The study is a systematic review and meta-analysis of 18 controlled trials. In other words, researchers scanned databases of previous research on honey to draw conclusions on its potential health benefits or lack thereof.
Researchers evaluated the data and concluded that honey might improve fasting glucose levels (your glucose levels after you haven't eaten for several hours, typically first thing in the morning). And the potential benefits didn't stop there—scientists also found that honey could lower total cholesterol.
But there are caveats. The authors noted that people reaped the benefits of honey if they consumed it as part of a healthy diet. They also noted that processing varies greatly, and that can affect the benefits. Unprocessed, Robinia and clover honey yielded the biggest improvements.
Related: Does Honey Go Bad?
Health Benefits of Honey, According to Experts
This study isn't the first to point to honey's health perks, including potential unexpected benefits for individuals with diabetes. A 2017 review pointed to honey's usefulness in treating and protecting against diabetes and cardiovascular disease. A 2018 review suggested honey might be a "novel diabetic agent" that might assist with the management of the disease.
It all comes down to honey's composition.
"When it comes to honey and its improvements in blood sugar, this is due in large part to its low glycemic load as opposed to regular sugar," says Trista Best, MPH, RD, LD. "Honey contains glucose, fructose, and other sugars that will vary depending on the flower nectar used to produce the honey."
It also boasts enzymes, antioxidants, proteins, vitamins and minerals that can contribute to health benefits and help the body metabolize sugar, though that varies.
"While the color of honey does not have a direct impact on how blood sugar levels will be impacted, darker honey tends to have a higher antioxidant content compared to lighter honey," Best adds.
But "varies" is a keyword when discussing honey-related health benefits.
"The composition of honey can also vary depending on the processing and storage methods, but ultimately the individual's unique metabolic makeup and other factors will be the greatest determinant of how it impacts blood sugar," Best says.
With that in mind, individuals with diabetes or prediabetes should proceed cautiously before squeezing honey into their tea.
Related: What Are Normal Blood Glucose Levels?
"People with diabetes [or] prediabetes should still understand that while honey has a lower glycemic index, which will decrease chances of sugar spikes, it still has sugar and will affect blood sugar control," says Beth Czerwony, RD, LD, a registered dietitian with Cleveland Clinic’s Center for Human Nutrition. "[Honey] may cause weight gain because it does contain calories."
Individuals without diabetes and prediabetes may not be as focused on blood sugar since they're not checking it daily. But Czerwony still recommends keeping it in mind.
"For those who do not have diabetes or prediabetes, caution should still be taken," she says. "Although it may be viewed as 'healthier' than traditional table sugar, it is still sugar and contains calories.
Czerwony suggests everyone use the American Heart Association's guidance on added sugar as a baseline whether they have diabetes, prediabetes or neither. Typically, women can consume about 6 teaspoons or 100 calories per day. Men can consume about 9 teaspoons or 150 calories per day.
People with diabetes or prediabetes should modify as needed to stay in appropriate blood sugar ranges, Czerwony adds.
Related: 6 Best Free Apps for Managing Diabetes
Cholesterol and Other Health Benefits
Lower cholesterol was another potential perk of honey consumption. Again, it comes down to the natural sweetener's composition.
"Honey has phenols and flavonoids which have antioxidant effects," says Dr. Guy L. Mintz, MD, FACC, FASPC, FNLA, the director of cardiovascular health and lipidology for Northwell Health's Sandra Atlas Bass Heart Hospital and North Shore University Hospital. "Flavonoids may also reduce total cholesterol and LDL (bad) cholesterol while increasing HDL (good cholesterol)."
Flavanoids can also boost blood vessel function and lower blood sugar. Other minerals may also help your ticker.
"Honey also contains a faint amount of folate and potassium, vitamins and minerals one doesn’t get from white sugar that can play a role in improving heart functioning and overall health," Dr. Mintz says.
Best notes that these health improvements may also include gut health because honey, particularly raw, is a natural antibacterial.
Fun Ways to Consume Honey
Stumped on how to add some honey to your diet? Dieticians shared some ideas.
"You can add a teaspoon or two of honey to homemade sauces, salad dressings, oatmeal, tea or coffee," says Kimberley Rose-Francis, RDN, CDCES, CNSC, LD, a registered dietician and certified diabetes educator. "Use it instead of sugar in a baked good. Depending on the type of honey used, a dollop helps to accentuate the flavor profile and evens out the other ingredients in a particular food or beverage."
It's all about balance, but you can achieve that when consuming honey in moderation.
"If a small amount of honey is going to be used as a sweetener, then consideration must be given to reducing other sugar or carbohydrates to balance this choice," says Miller. "Try a piece of whole-grain toast with peanut butter and a teaspoon of honey drizzled on. Instead of buying sweetened flavored yogurt, buy a plain yogurt and add some chopped nuts, fruit and a drizzle of honey for a parfait."
Just remember, honey alone isn't going to boost your overall health. "Patients should consume a heart-healthy diet," Miller says. "There are no shortcuts."
A doctor or dietician can help you develop a personalized plan.
Next up: 13 Foods That Help With Diabetes
Sources
Sarah Miller, RD, a registered dietician with Sandra Atlas Bass Heart Hospital and North Shore University Hospital
Beth Czerwony, RD, LD, a registered dietitian with Cleveland Clinic’s Center for Human Nutrition
Trista Best, MPH, RD, LD, a registered dietician
Kimberley Rose-Francis, RDN, CDCES, CNSC, LD, a registered dietician and certified diabetes educator
Dr. Guy L. Mintz, MD, FACC, FASPC, FNLA, the director of cardiovascular health & lipidology for Northwell Health's Sandra Atlas Bass Heart Hospital and North Shore University Hospital.
