Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
8 Feb

Is Honey a Safe(r) Sweetener?

I pride myself on making the Primal Blueprint an easy lifestyle to follow. If you were just starting out, you could easily read a few articles, do a couple hours of research, and start making positive changes to your diet, exercise routine, sleep schedule, or daily life immediately. You could ditch grains or replace some chronic cardio with weights or switch to grass-fed meat, and even if you did nothing else, you’d have made a significant improvement to your life and eventually your health. I often receive thank you emails for putting together a program that Internet-illiterate grandmas and grandpas can get into and actually understand. That said, sometimes things get a little confusing.

Like with honey.

See, as a general rule, I am against the consumption of refined sugars, especially sucrose and high fructose corn syrup. To understand why – if you’re still wondering – check out my definitive post on the subject. But what about the preeminent unrefined natural sweetener – the rich amber nectar that’s been available to humans from the very start (albeit protected by barbed, flying suicide stingers)? How are we to approach honey? Because while refined sugar and particularly fructose are to be avoided, alone those are refined, manmade, processed “foods.” White sugar is just sucrose, which is just fructose and glucose. High-fructose corn syrup is just fructose and glucose. Isolated fructose is just fructose. Those aren’t even foods, though they can be eaten; they’re just disaccharides and monosaccharides, with zero minerals, vitamins, phytonutrients, flavonoids, and other micronutrients.

Honey, on the other hand, contains over a hundred different compounds, not just fructose and glucose. It has a small amount of minerals, amino acids, and vitamins, but the point is that it’s not just sugar. Entire colonies of honey bees thrive on the stuff. It’s food by any definition. And whole foods are different than refined foods, and especially refined food-like products. They have different effects when you eat them. Eating an almond is not the same as taking a shot of rancid seed oil. Eating a handful of berries isn’t the same as sprinkling an equal amount of berry-extracted sugar in your water and drinking it.

The question, then, is whether or not this holds true for honey. Is honey “better” than sugar or HFCS? Are some of the harmful effects of the sugar contained therein mitigated by the presence of bioactive compounds? Let’s take a look.

(Speaking of which, I won’t get into the individual compounds found in honey, because each batch of honey is unique. Besides the whole vomiting thing, honey bees don’t really have strict manufacturing standards, and which bioactive compounds end up in the honey depends on the variety of flowers visited by the bees, as well as the season. I might refer to different honey varietals, like buckwheat or wild flower, but keep in mind that buckwheat from area to area and even harvest to harvest will have different pollen concentrations, giving the honey different qualities.)

Humans have certainly been figuring out ways to get their mitts on the sticky mess for as long as we’ve realized it tasted good: a 6,000 year-old cave painting from Spain even depicts a honey hunter climbing a ladder, stick in hand and satchel at its side, gathering honey as bees swarm. Modern day people, like the San bushmen and the Ache of Paraguay, are honey hunters, with the Ache getting upwards of 10% of their calories from wild honey (and the larvae found in the honeycombs). For a visceral idea of the great lengths some people go to for honey, check out this incredible video of a tribesman from the Congo scaling a 40 meter tree to get at the hive. That’s dedication. After that climb, I imagine his muscle and liver glycogen stores were rather depleted and the honey was a welcome fuel source.

Studies on honey paint a pretty favorable picture, actually, especially when it’s compared to table sugar or other more refined sweeteners. Let’s dig in to a few, shall we?

In one study (PDF), researchers compared the effects of honey and refined fructose feeding on rats. Using equal amounts of fructose – just different sources – the authors explored the effects on several health markers. Feeding fructose raised triglycerides more than feeding honey. Feeding fructose decreased blood levels of vitamin E, while honey did not, suggesting less oxidative stress. Feeding fructose also promoted more inflammation than honey. All in all, honey did well for itself.

Another set of studies compared the effects of honey, sham-honey (a mix of fructose and glucose), dextrose (which is just glucose), and sucrose on several health markers in various groups of people. There’s a lot to wade through, but the gist is that honey performed well. Honey resulted in smaller blood glucose spikes (+14%) than dextrose (+53%). Sham honey increased triglycerides, while real honey lowered them (along with boosting HDL and lowering LDL). After fifteen days of honey feeding, CRP and LDL dropped. Overall, honey improved blood lipids, lowered inflammatory markers, and had minimal effect on blood glucose levels.

In rats, honey produced lower triglycerides, less body fat, and greater satiety (as indicated by the spontaneous reduction in food intake) when compared to sucrose.

Looks like wildflower honey might go well in a meat marinade, too: wildflower honey inhibited lipid oxidation in ready to eat beef patties. I’m not sure what a ready to eat beef patty is, and I don’t think I want to know, but the honey info is good to have. Wildflower honey, which comes from bees dining on a wide variety of wild plant life, outperformed clover honey in the study.

Although discerning the full effects of individual honey-based compounds is many research years out, it looks like honey with lower levels of bioactive compounds acts more like regular sugar while honey with higher levels of compounds acts more like a whole food. In one study (PDF), buckwheat honey was found to be the richest in phenolics and flavonoids, while rapeseed (yes, canola) honey was found to have the lowest number of compounds. The researchers didn’t explore the metabolic effects of the two honeys, but another study did find that people who ate rapeseed honey, but not acacia honey, displayed highly elevated levels of serum fructose. The same thing happens when you eat HFCS. That tells me the bioactive compounds are probably responsible for the “benefits” of honey.

Darker honeys are typically higher in bioactive compounds and show greater antioxidant activity. They also taste better, if you ask me. Buckwheat is a personal favorite of mine and ranks quite highly in antioxidants, even showing some beneficial effects on serum antioxidant status in those who consume itWhen in doubt, choose the darker honey.

Now, I don’t have much of a sweet tooth, so I don’t go out of my way to dip my paws in a jar labeled “Hunny,” but I keep some raw buckwheat honey around. The last pound I bought has lasted me well over six months, and there’s still plenty left in the bottle. And in the past, it has certainly proven useful. Can you eat it? Sure; you can do just about anything you want. Should you eat it? That depends. Are you active and in need of liver glycogen repletion like the guy who climbed the Congolese tree? Then raw honey might be a nice choice for a treat. It’s clearly superior to refined sugar, and the extent of the damage we normally see from sugar intake doesn’t seem to occur with honey.

What do you think? Does honey fit into your diet? Is it Primal? Let me know what you think.

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. I am on the 21 day program. I use 1 teaspoon of honey with my whole milk in my morning cup of coffee. Is this off the program for the 21 days?

    John wrote on October 8th, 2012
  2. I find Mark’s articles very informative, but I also enjoy and learn quite a bit extra by reading these comments. Thank you!

    crosswind wrote on October 24th, 2012
  3. doesnt matter, its good…most foods are, stop worrying so much. all of this stress if far worse for you than a lil sugar lmao either way some day you will become old, you will die, and you will eventually be forgotten

    kenny wrote on November 14th, 2012
  4. i think this is a great way to lose weight.. i read the comments and people seem to try it and works for them, i will try and get bk to u :)

    Mona. W wrote on March 21st, 2013
  5. I tend to overanalyze things. We all have heard, release energy too fast and it get’s stored in the body as fat. I have seen lots of answers but few explanations why for the following: does anyone know of a good article explaining why honey is a more gradual form of energy? Honey has two monosaccharaides, fructose and glucose. Table sugar has the disaccharide compound, sucrose, made up of fructose and glucose. Sucrose isn’t broken down until it hits the small intestines (although some articles said it was broken down when it hits the acidic stomach). Table sugar is said to result into a higher blood glucose level and resulting insulin spike, whereas honey is supposed to be a more gradual form of energy resulting in less of a spike. Does anyone have a scientific explanation for the glucose surge in the blood stream of table sugar vs the gradual release of glucose touted by the honey supporters? Basically, if honey is absorbed in the body faster than table sugar, is easier to digest than table sugar, then why is honey considered a more gradual form of energy and result in lower glucose levels and lower insulin spikes? So I had posted that question in similar blogs. I had no responses; and I think I may have answered my own question. Here is what I found: one thing I just read is, that fructose can delay gastric emptying. Therefore, since honey’s fructose (along with it’s glucose molecule) is in its free monosaccharide form in the stomach, perhaps honey, and whatever else is in the stomach, is released slower and more gradual resulting in a more gradual release of energy. It may be actually wrong, for people to say, honey is absorbed quicker and digested easier. You have to talk about where you’re at in the GI tract. Since table sugar (sucrose) isn’t broken down until it hits the small intestine, that might explain it’s rapid release of energy and the resulting insulin spike. Any feedback is welcome.

    Jody Heath wrote on June 2nd, 2013
  6. What about Honey Dew? It isn’t honey made from the pollen of plants. Insects such as aphids and the Metcalfa eat the sap of trees, and their excretions are taken by ants and bees. It has more minerals, antioxydants and contains more amino acids.

    Some of the Honey Dew types are:

    Metcalfa, Fir,Silver Fir, Pine, Spruce, Oak, Beech, Willow

    Some info on Honey Dew:

    Acteon wrote on September 5th, 2013
  7. It’s good information to know. I learned that it matters what kind of honey you use. Raw honey from your local bee farmer can also help with seasonal allergies and assist in avoiding medication that makes me drowsy. I like knowing that I can use it to sweeten my coffee instead of sugar. I find it hard to enjoy life without my cup of sweet comfort in the morning. If honey can help make it less bad for me then I will certainly use it in my primal life.

    Susan Puckett Smith wrote on March 26th, 2014
  8. Hi there. I’ve started out on this whole primal lifestyle and after only 2 days I was really missing my sweetened coffee. I switched to shots of unsweetened espresso in the morning but it wasn’t hitting the spot – I find unsweetened coffee just too bitter. So today instead of caving in and having my normal mug of instant coffee white two teaspoons of white sugar and skimmed milk I had a lovely espresso with a half teaspoon of manuka honey. It certainly hit the spot. I’ve switched to unsweetened tea during the rest of the day. The next thing to try is bulletproof coffee!

    Mark wrote on February 22nd, 2015

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