Honey has become a "superfood" in the public eye.
Marketing and promotional articles are everywhere.
Drink it, and wrinkles disappear, skin becomes fairer.
Many people's first impression of honey is—it's nutritious.
But
Is it really that miraculous?
Today, Uncle Jiu will break it down for you:
Honey's composition: Calories > Nutrients
You won't believe it until you see it—
Honey's nutritional elements
are negligible.
Sugar and water make up nearly 95% of it.
If you're consuming massive amounts of honey solely for that 1% of nutrients,
>Uncle can't guarantee you'll get enough nutrients
But gaining weight is guaranteed
After all, sugars pack more calories than fats
Still, honey has stuck around for so long
It can't be completely useless
Honey's benefits: Forget nutrition, it does have some uses
Use 1: Quick energy boost when tired, combats fatigue
The fructose and glucose in honey
are rapidly absorbed and utilized by the body
improving blood nutrient levels
and supplying essential energy to brain neurons
quickly dispelling fatigue and restoring stamina
Time 2: During colds, it alleviates coughing
Moreover, honey's most scientifically proven benefit
is likely its cough-suppressing effect
This isn't mere hype
>Numerous studies over the years have proven
it effectively alleviates coughs caused by colds
Research also shows
honey relieves coughs better than cough medicine
especially nighttime coughs
Time 3: Relieves constipation by lubricating the intestines
Honey contains significant amounts of fructose. >Individual fructose absorption capacity varies. >If fructose isn't absorbed promptly, >it accumulates in the intestines. >This increases intestinal osmotic pressure, drawing in water, >expanding stool volume, and stimulating bowel movements. >However, >to achieve laxative effects, >one of these conditions must be met: >① Individuals with fructose intolerance(slow fructose absorption);
② Consuming large quantities of honey (exceeding the colon's normal digestive capacity).
As for the exaggerated claims in some advertisements—
such as "cancer prevention, hangover relief, detoxification, beauty enhancement"—
it's best to take them with a grain of salt.
>Don't pay the stupidity tax
The principle is straightforward:
All these "hyped" benefits
are based on components found in honey's 1% nutritional content.
Consuming honey alone
yields no tangible effects.
It's worth noting
that honey consumption carries numerous contraindications—
one misstep could land you in trouble.
Honey Contraindications: Certain Groups Should Avoid It
Warning!
Do Not Combine with These Foods
So the question arises: What's the healthiest way to consume honey?
1. Moderation
The World Health Organization (WHO) recommends
that daily intake of free sugars (including honey)
should not exceed 50 grams per person.
Ideally, keep it under 2 grams—
roughly 1-2 teaspoons of honey.
2. Timing
Some enjoy a cup of honey water morning and night,
but this is actually incorrect.
>During the night, the body metabolizes most of its water,
resulting in higher blood viscosity.
Upon waking, drinking water helps dilute this thickened blood.
However, honey water contains sugar.
Consuming it after waking triggers new metabolism, burdening the digestive system.
It fails to reduce blood viscosity
or cleanse the intestines.
>Drinking honey water before bed converts its sugars into fat stored in the body. >Moreover, if teeth aren't brushed thoroughly afterward, it encourages bacterial growth in the mouth. >Additionally, office workers can enjoy a cup of warm honey water around 3 or 4 PM >to replenish sugars and energy, >reviving a weary body!3. Temperature Control To preserve honey's natural properties, use lukewarm water around 40°C or cooled boiled water—never boiling water. Finally, let's discuss how to distinguish genuine honey. After all, honey itself lacks exceptional nutrients, so purchasing counterfeit honey would be...
First, look:
Genuine honey is highly translucent, contains minimal impurities or foam, and has a viscous texture.
Some honeys develop soft, fine crystals on the surface.
Honey adulterated with white sugar forms coarse crystals
that often settle at the bottom.
Second, smell:
Authentic honey carries a subtle floral aroma.
>Counterfeit honey has artificial flavoring or candy-like fruit scents
While honey mixed with white sugar or corn syrup has no distinct odor
Third, taste
High-quality honey feels refreshingly sweet and mellow in the mouth
Leaving a lingering fragrance after swallowing
Substandard honey leaves a slightly sour aftertaste
Counterfeit honey may even taste bitter or have a chemical off-flavor
-End-
References:
[1] Malesker MA, et al. Pharmacologic and Nonpharmacologic Treatment for Acute Cough Associated With the Common Cold: CHEST Expert Panel Report. Chest. 2011 Nov;152(5):1021-1037.
[2] Qingfeng. Honey: The Ultimate Nourishment—The Science Behind Its Medicinal and Dietary Uses [J]. Modern Health Preservation (First Half Monthly Edition). 2020, 20(8).
[3] National Food Safety Standard for Honey. National Health Commission of the People's Republic of China. 2011-06-07
[4] Luo Ye, Wang Zhi, Yi Yao et al. Clinical Effects and Dietary Applications of Honey. Proceedings of the 10th National Conference on Integrative Medicine Nutrition. 2019-10