Does honey make you gain weight? Facts and myths about honey in your diet
Honey, sweet and aromatic, is often considered a healthier alternative to sugar. However, many people wonder if honey makes you gain weight. The answer to this question is not straightforward because it depends on the amount of honey consumed and individual characteristics of the body.
Benefits of honey: why it's worth consuming
Honey contains vitamins, minerals, and proteins, making it a valuable source of energy and nutrients. It has many benefits, such as:
- Anti-inflammatory action: Honey has strong anti-inflammatory properties that can help alleviate inflammatory conditions such as sore throat or chronic skin inflammation.
- Antibacterial action: Thanks to the hydrogen peroxide content, honey acts as a natural antibiotic, fighting various bacteria and supporting the immune system.
- Antioxidant action: Honey is rich in antioxidants, such as flavonoids and phenolic acids, which help protect cells from damage caused by free radicals.
- Improved digestion: Honey contains enzymes that aid in the digestion of food, and its prebiotic action stimulates the growth of beneficial bacteria in the intestines.
Honey and diet: can it be included in a healthy eating plan?
Honey can be included in the diet, but in moderation. It is important to control the amount of honey consumed because it is rich in calories and sugars, which can lead to overweight.
Comparison of the glycemic index of honey and sugar
The glycemic index (GI) is a measure that determines how quickly a given food product raises blood sugar levels. Honey has a lower glycemic index than white sugar, which means it causes a slower increase in blood glucose levels. Why is this important? Blood sugar control: People with diabetes or insulin resistance must be careful with high glycemic index products as they can lead to rapid increases in blood sugar levels. Lower GI honey may be a better choice for them than sugar. Preventing obesity: A slower increase in blood sugar levels after consuming honey can help maintain a longer feeling of fullness, which can reduce the risk of overeating and obesity. Energy values of honey: Due to the slower absorption of sugars contained in honey, it provides the body with energy for a longer time, making it a good choice for physically active people.
What is in the composition of honey?
The composition of honey is diverse and depends on the origin of the nectar from which honey was made. Here are some of the most important nutrients:
Honeys with different calorie content: which one to choose for a diet?
Choosing honey with lower calories can be beneficial for those who want to lose weight or maintain their weight. Here are a few types of honey with lower calorie content:
- Acacia honey: Characterized by a delicate, sweet flavor and light color. It has a lower glucose content, which makes it less caloric than other types of honey.
- Linden honey: Has a distinct, floral taste and is rich in antioxidants. It is less caloric than most types of honey, making it a good choice for diets.
- Rapeseed honey: It is light and creamy, with a mild taste. It contains fewer calories than other types of honey, but it is also rich in nutrients.
However, it is important not to focus solely on caloric content, but also on the quality of honey and its health benefits. Choose honey from reputable producers and remember to consume it in moderation.
How to measure the amount of sugar in a spoonful of honey?
A tablespoon of honey (about 21g) contains an average of 17g of simple sugars such as fructose and glucose. It is important to remember that the amount of sugar may vary depending on the type of honey. It is also worth noting that the sugars in honey are natural and have a more favorable impact on health than refined sugars. Nevertheless, it is important to monitor the amount of honey consumed to avoid excessive intake of simple sugars.
Beware of fakes: how to recognize artificial honey on the market
Unfortunately, honey counterfeits are becoming more and more common in the market. To avoid artificial honey, which often contains high fructose corn syrup, dyes, and flavors, it is worth paying attention to a few aspects:
- Bogdanov, S., Jurendic, T., Sieber, R., & Gallmann, P. (2008). Honey for nutrition and health: a review. Journal of the American College of Nutrition, 27(6), 677-689.
- Al-Mamary, M., Al-Meeri, A., & Al-Habori, M. (2002). Antioxidant activities and total phenolics of different types of honey. Nutrition research, 22(9), 1041-1047.
- The National Honey Board. (2021). Honey Nutrition Information. Retrieved from https://www.honey.com/nutrition
And short story about LEET DIET
As a choreographer and aerial gymnast, I had always been interested in maintaining a healthy lifestyle. Diets had been my hobby, but I never truly enjoyed them until I discovered the Keto diet. After reading numerous books about how our bodies work and the benefits of a high-fat, low-carb diet, I decided to give it a try. I never looked back. The Keto lifestyle quickly became my passion, and I began experimenting with new recipes and meal plans. That's when I decided to share my knowledge with the world and created Leet Diet, a website filled with delicious Keto-friendly recipes and helpful tips for anyone looking to adopt a healthy lifestyle.