Health Effects of Honey: What Does the Evidence Actually Say?
Honey has been used as a food and traditional remedy for thousands of years. Modern research suggests it may offer antioxidant, antimicrobial and soothing properties, but some health claims are better supported than others.
Quick answer: Honey is primarily a natural source of sugars, but it also contains small amounts of antioxidants and other bioactive compounds. Research suggests benefits in areas including cough relief and some forms of wound care, while evidence for broader metabolic and disease-prevention claims remains limited or mixed.
What Is Honey Made Of?
Honey is produced by bees from floral nectar. Its main components are naturally occurring sugars, particularly fructose and glucose, along with water and smaller quantities of organic acids, enzymes, minerals, amino acids and plant-derived compounds.
One group of compounds that has attracted particular research interest is phenolic compounds, including flavonoids. These compounds are associated with antioxidant activity in laboratory studies and may contribute to some of honey's biological properties.
Potential Health Effects of Honey
1. Antioxidant activity
Honey contains naturally occurring antioxidant compounds, including phenolics and flavonoids.
Reviews of human and laboratory research have found that honey can contribute antioxidant compounds to the diet, although the amount varies significantly depending on the floral source and processing.
2. Cough relief
One of the better studied uses of honey is for soothing acute coughs.
A systematic review of studies in children found honey may reduce cough frequency and improve sleep compared with no treatment or some cough medicines, although the quality of evidence varies between studies.
3. Antimicrobial properties
Honey can inhibit some microorganisms under laboratory conditions.
This is thought to relate to factors including its high sugar concentration, acidity, low water availability and naturally occurring compounds.
4. Wound care
Medical-grade honey is sometimes used in clinical wound care.
Evidence is strongest for certain burns and infected surgical wounds, although effectiveness varies by wound type. Medical-grade honey should be used for wound care rather than ordinary food honey.
Can Honey Be Better Than Refined Sugar?
Honey and table sugar are both sources of added sugars and energy.
Honey does contain small amounts of antioxidants and plant compounds that ordinary refined sugar does not, but this does not mean honey can be consumed without considering total sugar intake.
Some controlled trials have suggested that replacing other sweeteners with honey may produce small improvements in certain metabolic markers. However, systematic reviews describe the certainty of much of this evidence as low or very low. More high-quality research is still needed.
What does the research say overall?
A review examining 48 clinical trials involving 3,655 participants found potentially beneficial effects of honey across several areas, including cough, wound healing and some metabolic markers.
However, the researchers also noted that studies were limited and highly variable, meaning broad claims that honey prevents or treats disease are not justified by the evidence currently available.
Honey and Blood Sugar
Honey is still a source of sugar.
Although its glucose and fructose profile differs from ordinary table sugar, honey can still raise blood glucose levels and should be counted as part of overall carbohydrate and sugar intake.
People managing diabetes or other blood-sugar conditions should not assume honey is a "free" or medically superior sweetener simply because it is natural.
Honey for Coughs and Sore Throats
Honey is often used in warm water, tea or lemon drinks when someone has a cough or irritated throat.
Research suggests this traditional use has some evidence behind it. A 2023 systematic review of paediatric trials found honey appeared to reduce cough frequency and sometimes improve sleep compared with no treatment or placebo.
That does not mean honey treats the underlying infection, but its texture and sweetness may provide soothing relief.
What About Honey on Wounds?
Honey has a long history in wound care, and modern medicine has developed sterilised medical-grade honey products for certain wounds.
A Cochrane review found relatively strong evidence for honey dressings in some partial-thickness burns and moderate evidence for some infected post-operative wounds. Evidence for many other wound types remained uncertain.
This is very different from putting supermarket or food-grade honey onto an open wound.
For wounds, burns or infections, seek appropriate medical care and use medical-grade products if recommended by a healthcare professional.
Does Raw Honey Have More Health Benefits?
Raw honey is generally less processed and may retain more naturally occurring compounds than heavily heated or filtered honey.
However, the exact nutritional and antioxidant content of honey varies with floral source, climate, harvest conditions and processing.
It is more accurate to say that raw honey retains its natural character than to claim that raw honey has been proven to prevent or cure specific diseases.
Is Honey Healthy?
Honey can be part of a healthy diet, particularly when used in moderate quantities and in place of more heavily refined sweeteners.
The key word is moderation.
Honey is nutrient-dense compared with plain sugar in the sense that it contains additional compounds, but it is still energy-dense and predominantly made of sugar.
Dural Honey
Dural Honey is Australian honey harvested in Dural, NSW. Our 500g jar is suited to everyday use, from breakfast and tea to cooking and baking.
Frequently Asked Questions
Is honey healthier than sugar?
Honey contains antioxidants and other naturally occurring compounds that refined sugar does not, but both are sources of sugar and energy. Honey should still be consumed in moderation.
Does honey have antioxidants?
Yes. Honey contains naturally occurring antioxidant compounds including phenolics and flavonoids. The amount varies depending on the honey's floral source and how it has been processed.
Can honey help with a cough?
Research suggests honey may reduce cough frequency and improve sleep in some children and adults with acute coughs. It should not be given to children under 12 months old.
Does honey have antibacterial properties?
Honey has demonstrated antimicrobial activity in laboratory research. Medical-grade honey is also used in some wound-care settings.
Can I put ordinary honey on a wound?
Food-grade honey should not be considered a substitute for medical wound treatment. Medical-grade honey is specially prepared and sterilised for clinical use.
Is raw honey better for you?
Raw honey undergoes less processing and may retain more of its naturally occurring compounds. However, evidence is not strong enough to claim that raw honey prevents or cures specific diseases.
Does honey raise blood sugar?
Yes. Honey contains glucose and fructose and can raise blood sugar levels. People managing diabetes should account for honey as part of their total carbohydrate and sugar intake.
Can babies eat honey?
No. Honey should not be given to babies younger than 12 months because of the risk of infant botulism.
Australian Honey from Dural, NSW
Discover Dural Honey for cooking, baking, breakfast and everyday use.
Shop Dural Honey