Oatmeal is a popular breakfast food that is often paired with honey. While oatmeal on its own is nutritious, many wonder if adding honey makes it even healthier or detracts from its nutritional value. Honey has a reputation as a natural sweetener that contains antioxidants and antimicrobial properties. However, it is still high in sugar and calories. Determining whether adding honey to oatmeal is healthy requires looking at the evidence on the nutritional benefits and drawbacks of this combination.
Nutritional profile of oatmeal
Oatmeal is made from oat groats, which are the hulled kernels of oats. It contains fiber, protein, vitamins, minerals, and antioxidants. A 1/2 cup serving of cooked oatmeal provides approximately:
- 150 calories
- 5 grams of protein
- 3 grams of fiber
- 30% of daily manganese needs
- 11% of daily phosphorus needs
- Small amounts of calcium, potassium, magnesium, zinc, folate, and B vitamins
The fiber in oatmeal is mostly soluble fiber known as beta-glucan. Soluble fiber has been associated with benefits such as lower cholesterol levels, better blood sugar control, and reduced risk of heart disease. The nutrients in oatmeal provide antioxidants like avenanthramides, which have anti-inflammatory effects in the body. Overall, oatmeal is a whole grain that provides a good source of fiber, plant-based protein, and essential vitamins and minerals.
Nutritional profile of honey
Honey is a sweetener produced by honeybees from the nectar of flowers. It contains small amounts of vitamins, minerals, antioxidants, and amino acids. One tablespoon of honey provides approximately:
- 64 calories
- 17 grams of sugar
- Trace amounts of calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc
- Antioxidants like chrysin, pinobanksin, vitamin C, catalase, and pinocembrin
Despite being a natural sweetener, the main nutrient in honey is sugar. A tablespoon contains 17 grams of carbohydrates, with 17 grams coming from sugars. The type of sugar is primarily fructose and glucose. Honey does not provide fiber or protein. While honey contains trace amounts of vitamins and minerals, the small quantities mean it is not a significant source in the diet. The higher antioxidant content provides some health benefits, but antioxidants are found in larger amounts in many fruits and vegetables.
Adding honey increases calories, sugar, and glycemic index
One of the main downsides of adding honey to oatmeal is increased calories, sugar, and glycemic index.
Calories
One tablespoon of honey contains 64 calories. Adding one or two tablespoons of honey to a typical serving of oatmeal can increase the calorie count by 100-200 calories. This signficantly increases the calorie density of oatmeal, which transforms it from a low-calorie breakfast to a higher calorie meal.
Sugar
Honey is mostly made up of simple sugars that are absorbed quickly into the bloodstream. The 17 grams of sugar in one tablespoon of honey is a significant amount when added to the nearly sugar-free oatmeal. The extra sugar is a concern for those limiting added sugars or with diabetes.
Glycemic index
The glycemic index (GI) measures how quickly a food raises blood sugar levels. Foods with a high GI cause rapid spikes in blood sugar. Oatmeal cooked in water has a low GI of 55. However, adding two tablespoons of honey significantly increases the GI to 75. This boosts oatmeal from a low glycemic food to a high glycemic food. The dramatic increase in the GI with added honey is of concern for those with diabetes or wanting steady energy levels.
Nutritional benefits of adding honey to oatmeal
While honey does increase the calorie, sugar, and glycemic counts of oatmeal, it also provides some nutritional perks.
Antioxidants
Honey contains polyphenolic antioxidants not found in oatmeal. These include chrysin, pinobanksin, pinocembrin, and hesperetin. Antioxidants help reduce oxidative stress and inflammation in the body. Adding honey to oatmeal provides a greater overall antioxidant profile. However, many other fruits and spices also contain antioxidants that can be added to oatmeal.
Phytochemicals
The specific blend of sugars, vitamins, minerals, and phytochemicals in honey may provide benefits. Research shows that replacing sugar with honey leads to lower blood sugar levels in patients with diabetes. Honey phytochemicals also have antimicrobial effects and may boost immunity. However, more research is needed on the direct health impacts of honey phytochemicals.
Vitamins and minerals
Honey contains trace amounts of vitamins and minerals like niacin, riboflavin, folate, calcium, and iron. Adding honey to oatmeal slightly increases the vitamin and mineral content. However, the amounts remain relatively miniscule in comparison to other fortified foods and the daily recommended intakes.
Potential downsides
A few cautions come along with routinely adding honey to oatmeal:
Blood sugar control
Honey spikes blood sugar levels higher than table sugar in some studies. The rapid absorption of fructose in honey makes it a risky choice for diabetics. Those with diabetes should avoid adding honey to their oatmeal to prevent blood sugar spikes.
Weight gain
The extra 60-120 calories from adding one or two tablespoons can lead to weight gain over time. The increased calorie density from added honey should be considered for those trying to lose weight.
Tooth decay
Honey is high in simple sugars that interact with bacteria in the mouth to produce acids that erode tooth enamel. The sticky consistency of honey also causes it to adhere to teeth and extend exposure to tooth-damaging acids. Limiting honey at breakfast may help reduce the risk of cavities.
Infant botulism
Honey should never be fed to infants under the age of 1 due to the risk of infant botulism. Honey may contain Clostridium botulinum endospores that can lead to paralysis in an infant’s immature digestive system. Adults and children over 1 year are not affected.
Allergies
Those with pollen or bee allergies may react to honey. Honey contains trace amounts of pollen and bee proteins that trigger allergies in sensitive individuals. Omitting honey is advised for those with allergies.
Healthier ways to sweeten oatmeal
For those looking to add sweetness to oatmeal without significantly increasing calorie counts, glycemic index, or risk of weight gain, here are some healthier options than honey:
- Fresh or dried fruit like berries, bananas, apples, peaches, or raisins
- Unsweetened applesauce or fruit puree
- Cinnamon, nutmeg, vanilla extract, or almond extract
- Crushed nuts or seeds
- Unsweetened nut butter
- Cocoa or cacao powder
- Maple syrup or blackstrap molasses in moderation
These provide fiber, nutrients, and antioxidants without excess added sugar. Stevia or monk fruit sweeteners are also zero-calorie options for low carb diets.
Healthiest ways to eat oatmeal
To maximize the nutritional benefits of oatmeal, top your bowl with fiber and protein:
- Fresh berries or sliced fruit like bananas or apples
- Nuts like almonds, walnuts, or pecans
- Nut butters like almond or peanut butter
- Seeds like chia, hemp, or flax
- Milk like almond, soy, or low-fat dairy
- Greek yogurt
- Cinnamon
Avoid adding excess sugar like honey, maple syrup, or brown sugar. Sweeten moderately with spices, vanilla, or fruit instead.
Is honey healthy for children?
Honey is not recommended for infants under 1 year. However, in moderation, honey can be part of a healthy diet for children over 1 year. The antioxidants and phytochemicals may provide benefits like improved immunity and blood sugar regulation. However, honey should be restricted to 1 teaspoon per day at most to limit added sugars and calories. Other natural sweeteners like maple syrup, molasses, or fruit purees are also reasonable options. Children should not have free reign with the honey jar, as overconsumption leads to excessive sugar intake.
Conclusion
Adding a small amount of honey to oatmeal can provide antioxidants and phytochemicals that boost the overall nutritional value. However, extra calories, sugar, and rapid spikes in blood sugar are drawbacks of using honey as a sweetener. Those watching their weight, with diabetes, or prone to cavities may want to avoid adding honey. Healthier ways to sweeten oatmeal are with spices, vanilla, fruit, or small amounts of maple syrup or molasses. In moderation, honey can be part of a healthy diet for adults and children over age 1 but is by no means a required addition to experience the benefits of wholesome oatmeal.