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The Benefits of Honey

  1. Helps with Acid-reflux
  2. May help with allergies
  3. May fight infections
  4. May provide relief for colds

Properties of honey

According to the US Department of Agriculture (USDA) National Nutrient Database, one tablespoon of honey (approximately 21 grams) contains 64 calories, 17.3 grams of carbohydrate (17.3 grams of sugar no fiber), 0 grams of fat and 0 grams of protein.9

Honey contains negligible amounts of vitamins and minerals.

Choosing honey over sugar results in a more gradual rise in blood sugar levels that is believed to help with hunger levels. Honey is also known to have antioxidant, antimicrobial and soothing effects.8

Honey is made up of glucose, fructose, and minerals such as iron, calcium, phosphate, sodium chlorine, potassium, magnesium

How to incorporate more honey into your diet

Experimentation is key when substituting honey for sugar. Baking with honey can cause excess browning and moisture. As a general rule, use ¾ cup of honey for every one cup of sugar, reduce the liquid in the recipe by 2 tablespoons and lower the oven temperature by 25 degrees Fahrenheit.

Quick tips:

  • Use honey to sweeten your dressings or marinades
  • Stir honey into coffee or tea
  • Drizzle honey on top of toast or pancakes
  • Mix honey into yogurt, cereal, or oatmeal for a more natural sweetener
  • Spread raw honey over whole grain toast and top with peanut butter.

Or, try these healthy and delicious recipes developed by registered dietitians:

Honey-glazed roasted sweet potatoes
Basil honey mango sorbet
Honey Dijon vinaigrette with arugula, pear and walnut salad
Grilled fruit kebabs.

If stored in an airtight container, honey can be kept indefinitely. Read more here

Cathy Bowers, RD

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