Apple cider is a popular fall drink made by pressing apples to extract the juice. Many versions of apple cider contain added honey, which can enhance the flavor. But is added honey actually good for you when drinking apple cider? There are a few key factors to consider.
Nutritional profile of honey
Honey is a nutritious sweetener composed mainly of the sugars fructose and glucose. It also contains trace amounts of vitamins, minerals, enzymes, amino acids, and antioxidants (1).
The exact nutrition found in honey depends on the flowers used by bees to produce it. But in general, a 1 tablespoon (15 ml) serving provides (2):
| Calories | 64 |
|---|---|
| Sugars | 17 grams |
| Protein | 0 grams |
| Fat | 0 grams |
| Carbs | 17 grams |
| Sodium | 2 mg |
| Calcium | 1% of the Daily Value (DV) |
| Iron | 0% of the DV |
| Vitamin C | 0% of the DV |
As you can see, honey is low in vitamins and minerals. Its main nutritional value comes from its calories and sugar content.
Benefits of honey
Despite its low micronutrient content, honey does offer some potential benefits, including:
– Antioxidants. Honey contains antioxidant compounds like phenolic acids and flavonoids, which may help protect cells from damage (3).
– Anti-inflammatory effects. The antioxidants in honey may help reduce inflammation in the body (4).
– Antimicrobial properties. Honey has been shown to inhibit the growth of certain bacteria, yeasts, and fungi (5).
– Wound healing. Applying honey to wounds may promote faster healing in some cases (6).
– Cough suppression. For children over one year of age, honey may provide slight relief for nighttime coughing associated with upper respiratory infections. However, it should never be given to infants under one year due to the risk of infant botulism (7).
So while honey is high in sugar and calories, it does offer some unique health benefits. Many of these benefits come from its antioxidant content.
Downsides of adding honey to apple cider
With its sweet flavor and hint of health benefits, honey may seem like a smart addition to apple cider. However, there are a few potential downsides to consider:
– Extra calories and sugar. Honey contains 64 calories and 17 grams of sugar per tablespoon (15 ml). Adding 1–2 tablespoons (15–30 ml) to a glass of cider results in a significant calorie and sugar boost. This may lead to unwanted weight gain over time (8).
– Blood sugar effects. The fructose in honey can worsen blood sugar control in people with diabetes. Those without diabetes may also experience a blood sugar spike (9).
– Phytic acid content. Apple cider contains phytic acid, an antinutrient that reduces your absorption of minerals like iron and zinc. The phytic acid in cider combined with the lack of nutrients in honey is not ideal (10).
– Other flavor options. Rather than honey, you can flavor cider with fall-friendly spices like cinnamon, nutmeg, ginger, and allspice. Or try a spiced cider with orange slices or apple chunks.
So while the flavor combination of apples and honey sounds delicious, the nutritional downsides may outweigh the benefits.
Nutrition comparison of apple cider with and without honey
To better understand the nutritional impact of adding honey to cider, let’s compare the nutrition facts of plain cider to cider with honey:
| Nutrient | 1 cup (240 ml) plain apple cider | 1 cup (240 ml) apple cider with 1 tbsp honey |
|---|---|---|
| Calories | 117 | 181 |
| Sugar | 28 grams | 45 grams |
| Carbs | 30 grams | 47 grams |
| Sodium | 5 mg | 7 mg |
| Protein | 0 grams | 0 grams |
| Calcium | 2% DV | 2% DV |
| Vitamin C | 2% DV | 2% DV |
As you can see, adding just 1 tablespoon (15 ml) of honey to a typical glass of cider boosts the calories by over 50% and the sugar content by over 60%. Yet, it provides no protein, vitamin, or mineral benefit.
Recommended honey dosage
If you do want to add a touch of honey to your apple cider, here are some dosing guidelines:
– Children under 3: Do not add honey due to the risk of infant botulism.
– Children 3–6 years: Limit to 1 teaspoon (5 ml) honey per serving.
– Children 7–12 years: Limit to 1 tablespoon (15 ml) honey per serving.
– Teens and adults: Limit to 1–2 tablespoons (15–30 ml) honey per serving.
Sticking within these ranges helps keep added sugars moderate. Plus, it prevents the honey from overpowering the tasty apple flavor.
Is store-bought cider with honey healthier?
In addition to making cider at home, you can buy pre-made apple cider with honey at stores. Is the store-bought type a healthier choice over making your own? Here’s a comparison:
Nutrition
Store-bought cider with honey tends to be higher in calories and sugar than plain homemade cider:
| Calories per cup | Sugar per cup | |
|---|---|---|
| Homemade apple cider | 117 | 28 grams |
| Store-bought cider with honey | 153 | 38 grams |
The honey content tends to be higher in store-bought brands. Check labels and select a brand with less than 8 grams of added sugar per serving.
Ingredients
Homemade cider contains just apples while store-bought versions have added ingredients like:
– Honey
– Natural flavors
– Ascorbic acid
– Sodium hexametaphosphate (stabilizer)
– Potassium sorbate (preservative)
Store-bought ciders tend to use apple juice or apple juice concentrate rather than pressed apples.
Processing
Homemade cider is usually prepared by pressing fresh apples. Store-bought cider is highly processed and typically pasteurized, which can degrade nutrients.
Cost
Making cider at home is cheaper than buying ready-made bottles. But store-bought can be more convenient.
Should you add honey to homemade apple cider?
Based on the nutrition and health impacts, here are some final tips on adding honey to homemade apple cider:
Consider skipping it
Enjoy the sweetness of the apples and avoid unnecessary added sugar by drinking cider plain. Boost flavor with cinnamon instead.
Use sparingly
If you do use honey, stick to 1 teaspoon (5 ml) per serving for kids under 12 and 1–2 tablespoons (15–30 ml) for teens and adults.
Combine with spices
For flavor, mix honey with fall spices like cinnamon, ginger, nutmeg, and allspice rather than using it alone.
Limit to occasional intake
Aim to only have cider with honey a couple of times per week rather than daily since the calories and sugar add up.
Don’t give it to infants
Do not add honey to any cider given to children under one year old due to the risk of infant botulism.
The bottom line
Adding a touch of honey can enhance the flavor of homemade apple cider. However, honey spikes up the sugar and calorie content without adding much nutritional benefit.
Stick to just 1–2 tablespoons (15–30 ml) per serving for teens and adults. And avoid giving cider with honey to children under one year old. Flavor cider with cinnamon or apple chunks instead to reap flavor without the downsides of excess honey.
Overall, store-bought cider with honey tends to be higher in sugar than homemade versions. Check brands for minimal added sugar, or opt for making your own to control the amount of honey.
Enjoy apple cider in moderation during the fall season and be mindful of honey quantities to keep this tasty beverage healthy.