Raw honey has been relished by mankind since ancient times not only for its unique sweetness and flavour but also for its notable nutritional value and remarkable health benefits1. In Yoruba culture, honey (Oyin) also carries deep symbolic meaning, often used in traditional ceremonies like weddings and naming rituals to represent the sweetness, healing, and prosperity wished upon the couple or child. The benefits of raw honey are extensive, ranging from its potent antioxidant and antibacterial2properties to its capability to heal wounds and alleviate coughs3. Furthermore, it offers protective effects against cardiovascular, neurological, and gastrointestinal diseases such as hypertension4, Alzheimer’s5and stomach ulcers6. Although controversial due to its high sugar content, recent clinical research indicates its effectiveness in weight management, preventing weight gain and reducing the risk of obesity7,8.
Raw Honey Vs. Pure Honey Vs. Regular Honey
While honey is universally recognised as a premium food product, the types of honey available worldwide can differ substantially. The majority of regular honey stocked in grocery stores undergoes industrial processing. This pasteurisation process meant to extend its shelf life, diminishes its health-promoting properties9.
Moreover, the growing health consciousness and the consequent rise in demand for natural food products have unfortunately paved the way for honey adulteration. This unethical practice, aimed at boosting profits, involves diluting pure honey with cheaper sweeteners. Honey adulteration, a global concern, compromises the quality of honey and can pose health risks to consumers10.
As we explore raw honey and its benefits, it’s crucial to discuss the differences between raw and regular honey and to stress the significance of sourcing.
Raw Honey
Extracted directly from the honeycomb, raw honey is unprocessed and unpasteurised, preserving its natural enzymes, vitamins, and minerals. Raw honey typically has a creamy or more solid consistency, especially if it has begun to crystallise.
Unlike regular honey, which is clear, raw honey is often cloudy due to bee pollen, propolis, beeswax, and other natural components that haven’t been filtered out.
Regular Honey
This honey undergoes pasteurisation (heating) and is often filtered, which can remove some of its natural properties and nutrients. It usually has a consistent and smooth texture. The pasteurisation process delays crystallisation, ensuring the honey remains in its liquid pourable form for a prolonged period.
This honey is clear almost transparent, having been refined to remove particles like bee propolis, pollen and wax. However, it’s worth noting that regular honey might still crystallise despite pasteurisation, particularly when stored in cooler environments.
Pure Honey
When honey is labelled as “pure,” it means that it contains only genuine honey with no other substances added. It doesn’t contain any additives, such as syrups or added sugars. Pure honey can be either pasteurised (heated at high temperatures) or unpasteurised.
It’s essential to note that while all raw honey is pure (since it’s entirely genuine honey), not all pure honey is raw. This is because pure honey might still have undergone the pasteurisation process.
When purchasing honey labelled as “pure,” be sure to check if it is not pasteurised honey. Always opt for unpasteurised if you’re seeking raw honey benefits.
When sourcing raw or pure honey, buying from health food stores or trusted organic honey brands is important to ensure you get associated health benefits, which we will explore in this blog post. In addition to potential health benefits, we will also guide you on how to incorporate honey into your diet.
The Health Benefits of Raw Honey
Natural Sweetener
Growing up, honey was one of the natural foods I wasn’t hesitant to try. It made giving up sugar a breeze due to how delicious it is. Despite being sweeter than refined sugar, raw honey is a natural and healthier alternative.
One tablespoon of honey contains 64 calories11, primarily carbohydrates (17g of sugar) and small amounts of minerals, vitamins, enzymes, amino acids and phenolic compounds12, all of which contribute to a balanced diet.
Given its high sugar content, one would think honey may lead to weight gain. Yet science shows when consumed in moderation, raw honey can actually aid weight loss13.
Natural Energy Source
The reason raw honey stands out as a superior energy source is due to its carbohydrate composition. Our body readily absorbs its carbohydrates, offering an immediate energy boost.
Carbohydrates are essential fuel for exercise, significantly contributing to maintaining performance levels, making raw honey an ideal choice for a pre-workout snack14.
Rich In Antioxidants
Raw honey contains polyphenols, flavonoids, and other antioxidants, which can help protect your cells from damage by free radicals15,16.
Its antioxidant properties are well established in helping fight oxidative stress, improving our overall health by reducing the risk of chronic diseases such as heart disease, cancer and diabetes mellitus17,18.
Furthermore, its antioxidant properties make natural honey feature in various skincare brands and products. Personal favourites I have used for years are Farmacy Honey Potion, an antioxidant-rich hydration mask known to intensely hydrate and nourish the skin Garnier Ultimate Blends Honey Body Lotion, known for its restorative power.
Boosts Immunity: Antifungal and Antibacterial Properties
Due to its antibacterial properties, honey can help strengthen the immune system and prevent infection. Its antibacterial activity stems from its polyphenol compounds and the enzymatic production of hydrogen peroxide19,20.
This combination helps inhibit the growth of harmful bacteria, making honey an effective treatment in combating health problems caused by infections.
Aids Wound Healing
Honey, often referred to as nature’s golden liquid, has been an essential component of wound management for centuries. Traditionally, it has been applied for wound care and burns, providing a protective barrier that keeps the injured area moist and protects it from deterioration21.
Manuka honey, a unique variant, stands out for medicinal purposes. While honey’s healing properties are frequently associated with hydrogen peroxide, Manuka honey demonstrates its antimicrobial effects even when the activity of hydrogen peroxide is blocked. This distinct property has led to Manuka honey being revered as a major medical-grade honey, approved for clinical use22,23.
A comprehensive review of peer-reviewed studies also supports the health importance of raw honey, not just for its antibacterial activity but also for other factors, such as its anti-inflammatory properties, further accentuating its role in wound healing.
In addition, royal jelly, a bee-derived product, showcases potent wound-healing capabilities. It accelerates the healing of skin lesions and offers protection against ultraviolet radiation by promoting collagen production24.
Improves Digestion
Consuming raw honey can improve our digestive system and is frequently used to treat digestive issues such as diarrhoea and constipation.
The gut microbiome, which critically influences our nervous systems, cognitive function, and brain health, can be positively impacted by the regular consumption of raw honey25.
Honey promotes prebiotic effects beneficial for the function of the gut bacteria26. These bacteria play a pivotal role in our overall health and well-being: they aid digestion and fight inflammation associated with conditions like colon cancer and irritable bowel syndrome.
Soothes Sore Throats and Coughs
How to Incorporate Raw Honey Into Your Diet
Having explored the myriad benefits of raw honey, it’s evident that incorporating it into one’s diet can be immensely beneficial.
Smoothies: Blend honey into your favourite fruit or vegetable smoothies.
With a taste reminiscent of chocolate, mushroom honey combines signature acacia honey with seven organic mushrooms ranging from shiitake to the highly regarded lion’s mane. This honey is a delightful way to also introduce adaptogens to your diet.
Morning Boost: Add 1-2 teaspoons of mushroom honey to your morning coffee for an energy boost without caffeine jitters.
Indulge in the subtle floral notes of this lavender honey, a gourmet treat for your taste buds.
Toppings: Drizzle honey over pancakes, waffles, toast, and my personal favourite, with yoghurt and granola.
Dressings: Combine honey with balsamic vinegar and olive oil for a sweet vinaigrette, perfect for salads.
Snacks: Spread honey on whole grain crackers, toast, and rice cakes. You can also blend it with nut butter for an elevated snack.
When infusing raw honey into your diet, always remember that moderation is key. Even though honey has many benefits and is a great alternative to processed sugars, it’s still a form of sugar and should be consumed in reasonable amounts. Always opt for pure, high-quality raw honey for the best health outcomes and to reap its fullest benefits.
Ejire Okin Favourites
Honey-Infused Skincare Products
Your journey to better health doesn’t end with consuming honey. Holistic well-being encompasses more than just our dietary choices. Given honey’s exceptional properties, it’s understandable why it’s become a treasured ingredient in the skincare world, particularly in an era where natural ingredients are highly sought after in our skincare routines. Over the years, I’ve tried various honey-infused skincare items, and here are some that have truly stood out:
Face
- Farmacy Clean Bee honey + hyaluronic acid cleanser
- Farmacy Honey Grail – Ultra-Hydrating Face Oil
- Sunday Riley A+ High-Dose Retinol Serum
- Farmacy Honeymoon Glow 14% AHA resurfacing serum
- Foreo Manuka Honey Face Sheet Mask
- Farmacy Honey Potion Plus Ceramide Hydration mask
Bath & Body
- Garnier Ultimate Blends Honey Body Lotion
- Kiehl’s Creme de Corps Soy Milk & Honey Whipped Body Butter, 250ml
- Laura Mercier Ambre Vanille Honey Bath
- Laura Mercier Almond Coconut Honey Bath
- Caudalie Vinosculpt Crushed Cabernet Body Scrub
Haircare
- Mielle Organics Honey & Ginger Edge Gel
- Mielle Organics Pomegranate & Honey Detangling Shampoo
- Mielle Organics Pomegranate & Honey Leave-In Conditioner
Embarking on a holistic health journey is an investment in yourself, from daily affirmations that nourish our mental health to exercise routines to improve our physical health. Every step, no matter how small, is a stride towards a healthier and happier you.
Embracing tools and resources, like essential kitchen gadgets, can further assist you on this journey to living healthier.
