From beauty to health, the world is obsessed with honey. So what’s the buzz over this magical ingredient all about and… is it safe for diabetics?
As the harmful health effects of too much refined sugar have become more well-known, there’s been a rise in the popularity of natural sweeteners like maple syrup, agave and honey.
Also referred to as “liquid gold”, honey has been used for thousands of years in food, beauty products and health remedies, with manuka honey in particular touted for its healing properties.
So is this bee by-product worth the buzz, and is it a suitable sugar substitute for people with diabetes?
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Well first, it’s important to know where honey comes from.
Honey is the thick, sweet, golden syrup that bees produce from the nectar of flowering plants. The bees deposit the liquid nectar into the honeycomb cells, and as they fan it with their wings, the moisture evaporates, resulting in a much thicker consistency ready to be extracted.
Any variations in colour and flavour aren’t to do with heat or ageing, but the unique flower species from which the nectar was extracted.
That said, it is also important to make sure that you are buying the right kind of honey and that you are careful when using it.
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Tips on choosing and using honey:
• Manuka honey is much dearer than regular honey, so make sure it has a UMF rating. If it’s for medicinal purposes, choose a minimum of UMF 10.
• If you’re going for a regular honey, check the ingredients to make sure there aren’t any extra sugars, syrups or additives.
• It’s safe for most adults to eat or apply honey to the skin, but seek medical attention for more severe wounds.
• Honey should not be fed to infants due to the risk of botulism poisoning, and those who are highly allergic to pollen should also exercise caution.
Now that you know all that, here are some of the incredible health benefits of honey as well as easy ways to incorporate it into your diet:
Text: bauersyndication.com.au
Honey contains some vitamins and minerals, including vitamin B6, iron, zinc, potassium, magnesium and calcium. It’s also rich in antioxidants, which fight disease-causing free radicals and are great boosters for general health and immunity.
Honey’s nutritional profile makes it a more nourishing option than refined white sugar or golden syrup, but it is important to note these nutrients are only present in trace amounts.
Like any sweetener, it’s still high in sugar and calories, so should be thought of as a treat food and used sparingly.
Consider mixing one teaspoon of honey and a squeeze of lemon in a cup of warm water in the morning.
Some studies suggest honey could be a better sugar alternative for diabetics as its lower glycaemic index may help to increase insulin levels. (Insulin is a key hormone for controlling blood sugar.)
However, just because it’s “less bad” doesn’t mean you should consume with abandon. In fact, honey is sweeter than sugar, so it’s wise to avoid honey as an added sweetener until your blood sugar levels are within control, and always check with your doctor before using it.
Similar claims have been made around its potential cholesterol-lowering properties, yet more evidence is needed, and there are other, more effective lifestyle changes that can help to manage diabetes and lower cholesterol.
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It’s pretty common knowledge that honey is a remedy for coughs and bad throats, but how exactly does it help? This is all down to its thick consistency, which coats the throat and can help to soothe its nerve endings.
Taking two tablespoons of honey may actually be as effective as drinking cough syrup, but it’s a more natural way of dealing with your affliction. Here are more fast and natural ways to cure a persistent cough!
Aside from being delicious on toast, honey has also been used for centuries in healing. It has a respected place in some traditional medicine such as Ayurveda, was used on wounds by the Ancient Egyptians, and is still an ingredient in many balms and beauty products.
A study from Dubai even showed using honey as a topical treatment can help to reduce symptoms of the condition seborrheic dermatitis.
Research has repeatedly shown wound size and infection decrease significantly with the application of honey, thanks to its antibacterial activity, antioxidants, low moisture content, low pH level and high sugar content.
That hot honey drink could be just what you need!
If you want to look younger, try some bee by products such as propolis and royal jelly. They are reputed to support collagen production and cell regeneration for healthier, younger-looking skin.
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Have trouble falling asleep? Try taking a teaspoon of raw honey in the evening before bedtime. This is because the natural sweetness of honey works to raise your insulin level and release serotonin, which your body then converts to melatonin (the hormone that regulates our sleep cycles).
The antioxidants found in honey, along with its therapeutic properties, are said to help reduce your chances of dementia and cognitive decline. A 2014 study showed that honey is high in polyphenols, natural compounds that may help improve memory loss, as well as help reduce inflammation in the brain which may lead to neurological conditions like Alzheimer’s disease.
Manuka honey has a stronger flavour and darker colour, and because the manuka plant only blooms a few weeks per year, it’s far more limited than other varieties, which is part of the reason it costs more.
In the 1980s, Professor Peter Molan from Waikato University in New Zealand discovered unusual activity in the manuka plant and began testing for methylglyoxal, the key antimicrobial component that sets manuka apart from regular honey.
The Unique Manuka Factor (UMF) rating system was then developed to measure the activity level, as not all manuka honeys are equal.
The higher the UMF rating, the better the honey’s antibacterial properties. While all honey has antibacterial properties, studies show manuka honey can lead to enhanced wound healing and tissue regeneration.
In terms of nutritional benefits, however, the jury is still out on whether manuka honey is superior to other types.
This yummy, honey-infused dish is best served with jasmine white rice, but you can serve without rice and it works as a crispy snack for your party feast too!
Get the recipe here.
You might think this smoothie is sinful because it tastes so good, but not at all! It uses low-fat natural yoghurt and honey instead of syrup to sweeten it which makes it the perfect treat if you’re watching your diet.
Get the recipe here.
Get the recipe here.
These moreish croquettes will make a delicious starter at your next party. It’s served alongside a yummy chutney made with cilantro, ginger, chillies, shallots, garlic, cumin and three tablespoons of honey.
Get the recipe here.
Elevate pumpkin soup with honey-drizzled walnuts. Great for lunch or a light dinner, and is a healthy alternative to your regular cream soups. It’s also suitable for diabetics.
Get the recipe here.
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