Quick Answers
Licking honey in the morning can have several potential benefits, but also some drawbacks to consider. Here are some quick answers to key questions:
- Honey has antibacterial, anti-inflammatory and antioxidant properties which may boost immunity and overall health.
- The glucose content provides quick energy and the nutrients can improve brain function.
- Too much honey spikes blood sugar levels, which is not ideal first thing in the morning.
- 1-2 teaspoons is a moderate amount that provides benefits without risk of blood sugar spikes.
- Raw, unpasteurized honey has more nutrients but a small risk of botulism in infants.
- Local honey may help reduce seasonal allergies but evidence is limited.
- Honey should not be given to infants under 1 year due to botulism risk.
What are the potential benefits?
Here are some of the main health benefits associated with licking a small amount of honey in the morning:
Antibacterial and Anti-Inflammatory Effects
Honey has antibacterial, antimicrobial and anti-inflammatory properties. It contains hydrogen peroxide and bee defensin-1 which inhibit bacterial growth. Some research indicates it may be effective against drug-resistant bacteria.
The anti-inflammatory effects are due to ingredients like polyphenols. Regularly consuming honey may help reduce inflammation and lower risk of certain diseases.
Antioxidant Effects
Research shows honey contains a variety of antioxidants, including phenolic compounds like flavonoids. Antioxidants can boost immunity and overall health by fighting cellular damage from free radicals.
One study found buckwheat honey in particular has higher antioxidant activity than other types. Darker varieties of honey also tend to be higher in antioxidants.
Nutrient Content
Honey contains small amounts of nutrients like vitamins, minerals, enzymes, amino acids and antioxidant polyphenols. Though the quantities are small, they may help increase nutrient intake.
Specific compounds like vitamins C, E and K, and minerals like calcium, magnesium, potassium and selenium provide various health benefits.
Energy Boost
The main sugar in honey is glucose, which provides a quick energy source. Honey has a lower glycemic index than sugar, so it does not spike blood sugar as quickly.
A teaspoon or two in the morning may help provide an energy boost before breakfast or your morning workout.
Brain Function
Some research indicates the nutrients in honey like antioxidants, amino acids and minerals may give a mild boost to memory, cognition and mood. The energy from the sugars can also improve concentration and focus.
What are the potential downsides?
There are some potential downsides to be aware of when consuming honey in the morning:
Blood Sugar Spikes
Honey is high in sugar, with about 17 grams per tablespoon. Too much added sugar on an empty stomach can cause blood sugar spikes and insulin resistance.
This is especially problematic for people with diabetes or prediabetes. It’s best to stick to 1-2 teaspoons of honey in the morning.
Calorie Content
At around 60 calories per tablespoon, honey is moderately high in calories. Going overboard with too many tablespoons can lead to unwanted weight gain.
Tooth Decay
Like other sugars, honey may promote tooth decay if consumed in excess, as bacteria feed on the sugars and produce enamel-eroding acid.
You can reduce the risk by rinsing with water, brushing teeth after eating, and not letting honey linger in the mouth.
Botulism Risk
Raw, unpasteurized honey may contain Clostridium botulinum spores, which can cause botulism poisoning in infants. Children under 1 year should not be given honey.
Adults and older children over 1 year old do not face this risk, as their digestive system and immune system can handle the toxins.
Allergic Reactions
Rarely, people can be allergic to honey. Symptoms may include hives, swelling, wheezing, abdominal pain, weakness and fainting. Those with confirmed honey allergy should avoid it.
How much honey is safe to consume?
For adults, 1-2 teaspoons (about 5-10 grams) of honey per day is considered a safe and moderate amount that can provide health benefits without risk of side effects. This is equal to about 60-120 calories.
Consuming more than this as part of your daily diet may lead to excessive sugar and calorie intake, blood sugar spikes and weight gain in some individuals.
Children over 1 year old can have 1 teaspoon (5 grams) per day. Honey should be avoided entirely for infants under 1 year due to botulism risk.
As a comparison, the World Health Organization recommends limiting added sugars to 25 grams per day for general health benefits.
Table 1: Safe daily honey intake
| Age Group | Safe Amount per Day |
|---|---|
| Infants under 1 year | None |
| Children 1-3 years | 1 teaspoon (5 grams) |
| Children 4-8 years | 1-2 teaspoons (5-10 grams) |
| Adults | 1-2 teaspoons (5-10 grams) |
Does raw or pasteurized honey make a difference?
Raw honey that hasn’t undergone heat treatment may contain more health-boosting nutrients and enzymes compared to regular honey.
However, infants under 1 year old should not consume raw honey due to the small risk of botulism spores. Pasteurized honey is safer for this age group.
For adults and children over 1 year old, raw honey is considered safe as their digestive systems can handle the botulism spores. The risk is quite small so this isn’t a major concern.
Both raw and regular honey provide antibacterial, anti-inflammatory and antioxidant activity. If you can tolerate it, raw honey may provide slightly more benefits.
Table 2: Raw vs pasteurized honey
| Raw Honey | Pasteurized Honey |
|---|---|
| May contain more nutrients | Nutrients partially destroyed during heat treatment |
| Small risk of botulism in infants | Safer for infants due to reduced botulism risk |
| Antibacterial activity remains intact | Some antibacterial activity may be reduced |
Can local honey help with allergies?
Some people claim that consuming local honey can help reduce allergies to local pollen. The theory is that small amounts of pollen in the honey could trigger an immune response that provides tolerance to those allergens.
There is some research showing honey can reduce allergy symptoms. However, many experts argue the pollen amounts are too low to provide any meaningful benefits.
A 2011 study found honey worked better than a placebo at improving allergy symptoms and quality of life. But there was no difference between local honey and honey from farther away.
More research is needed to fully validate this claim. In general, locally harvested raw honey is likely to contain small amounts of local pollen. While benefits are uncertain, it is safe to consume for most people.
Table 3: Does local honey reduce allergies?
| Yes | No | |
|---|---|---|
| Contains local pollen | ✔️ | |
| Proven to reduce symptoms | ✔️ | |
| May provide mild benefits | ✔️ |
Conclusion
Licking a small amount of honey in the morning may provide benefits like antioxidants, nutrients, antibacterial effects and an energy boost. However, eating too much can spike blood sugar, pack on calories and potentially cause other adverse effects.
About 1-2 teaspoons is a reasonable and safe amount for most adults and children over 1 year old. Infants under 1 should avoid honey due to the botulism risk.
Raw, unpasteurized honey may provide slightly greater benefits if you can tolerate it. Local honey may help reduce pollen allergies, but evidence for this use is limited.
Overall, incorporating a small amount of honey in your morning routine may provide health perks. But as with most things, moderation is key to gain the rewards without negative consequences.