Consuming a spoonful of honey first thing in the morning on an empty stomach is a tradition that has been around for centuries. Many claim that this simple daily habit provides a variety of health benefits. But what does science have to say about eating honey in the morning? Let’s take a closer look at the potential effects and find out if you should add this practice to your daily routine.
Potential Benefits of Eating Honey in the Morning
Here are some of the ways that honey may boost your health when consumed first thing in the morning:
May Promote Weight Loss
Some evidence suggests that honey can support weight loss efforts. Since it is sweeter than sugar but contains fewer calories, it may help satisfy your sweet tooth while allowing you to consume fewer calories overall. Honey also has a low glycemic index, meaning it does not spike your blood sugar as dramatically compared to refined sugars. Stable blood sugar can help control hunger cues and prevent overeating later in the day.
One study found that replacing sugar with honey for four weeks reduced body weight and body fat in subjects. The honey group also experienced milder increases in blood sugar after consuming a high-carb meal. Further research is needed, but replacing your morning sugar source with honey appears promising for weight management.
May Boost Energy Levels
Thanks to its unique combination of fructose and glucose, honey provides a quick burst of carbohydrates for fuel. Its low glycemic index prevents the energy crash sometimes associated with a high-sugar meal or snack. Eating honey may help jumpstart your morning with sustainable energy.
Honey also contains amino acids, antioxidants, vitamins, and minerals that support energy production. The glucose in honey is especially important for the brain, as this type of sugar is its preferred source of energy. A spoonful first thing in the morning helps nourish your brain to promote alertness and productivity.
May Soothe Cough and Sore Throat
Multiple studies have found that honey can act as a natural cough suppressant, providing relief from coughing and sore throat. Its thick consistency helps coat and soothe an irritated throat. Honey also has antimicrobial properties that may help fight infections associated with upper respiratory issues like colds and flu.
Since coughs and sore throats are often worst first thing in the morning, a spoonful of honey upon waking may help provide quick relief and reduce daytime coughing episodes. Just make sure the honey is raw and unprocessed to reap the full antimicrobial benefits.
May Improve Digestion
Research shows that honey promotes the growth of healthy bacteria in the gut, especially bifidobacteria and lactobacilli. These bacteria aid digestion and support regularity. The fructose in honey may also help improve absorption of nutrients like calcium.
Furthermore, honey appears to help reduce inflammation in gastrointestinal issues such as colitis. It may also help relieve certain digestive symptoms like diarrhea in some individuals. Consuming honey first thing can set your digestive system on the right track for the day.
May Boost Immunity
Honey’s antioxidant content allows it to fight free radicals and reduce cellular damage from oxidative stress. Its antimicrobial properties also help combat bacteria, viruses, and fungi. Through these mechanisms, honey strengthens the immune system to help your body resist infection.
One study found that eating just 1-2 tablespoons of raw honey per day significantly increased levels of disease-fighting white blood cells in the bloodstream. Starting your morning with a spoonful is an easy way to reinforce immune defenses first thing.
May Heal Wounds and Burns
Applying honey topically has been shown to promote wound healing, prevent infection, and reduce healing time. When ingested, it may have similar effects from the inside out. Research suggests that consuming honey can accelerate wound closure, stimulate tissue regeneration, and reduce scarring.
Honey’s anti-inflammatory, antimicrobial, and antioxidant properties contribute to its wound healing effects. It also provides a concentrated source of nutrients that may aid tissue repair. If you have any cuts, burns, or other wounds, ingesting honey in the morning may support the healing process.
Potential Downsides of Eating Honey in the Morning
Despite the potential upside, there are also some potential downsides to consider:
High in Calories and Sugar
Honey is still a form of sugar, containing 17 grams of carbohydrates and 64 calories per tablespoon. Consuming too much added sugar of any kind can increase your risk for obesity, diabetes, heart disease, and fatty liver disease. Make sure to account for the calories and carbohydrates when tracking your overall intake.
May Spike Blood Sugar
While honey has a lower glycemic index than sugar, it can still raise blood sugar and insulin levels, especially in large amounts. People with diabetes need to monitor and account for these effects.
Potential Botulism Risk in Infants
Raw honey can contain spores of the bacteria that cause botulism. While harmless for older children and adults, these spores can colonize the immature digestive system of infants and cause botulism poisoning. Children under 1 year should not consume honey.
Allergy Risk
Honey contains trace amounts of pollen and may cause allergic reactions in those with pollen allergy or honey allergy. Discontinue use if any allergy symptoms develop.
How Much Honey to Consume Daily and Weekly
When eating honey daily, moderation is key. Here are some general guidelines for safe and effective dosing:
– 1-2 tablespoons (15-30 ml) per day
– 7-14 tablespoons (105-210 ml) per week
Consuming more than this is not necessary and may lead to excess calorie intake. Unless your doctor advises otherwise, limit your intake to less than around 2 tablespoons per day.
The Best Type of Honey to Eat in the Morning
Raw, unprocessed honey typically provides the greatest health benefits. Processing and pasteurization destroy some of honey’s antioxidants and beneficial enzymes. To maximize honey’s positive effects, look for these criteria when buying honey:
– Raw and unpasteurized
– Unfiltered
– From local bees when possible
– Free of additives and adulterants
Manuka honey is another excellent choice thanks to its well-researched antimicrobial effects. Always look for 100% pure, raw, medical-grade manuka honey.
How to Add Honey to Your Morning Routine
Here are some simple ways to start your mornings with honey:
– Drizzle straight onto a spoon and eat as is
– Stir into hot tea, coffee, or lemon water
– Spread onto fresh fruit like apples or pears
– Mix with yogurt, oatmeal, or cereal
– Use in a breakfast smoothie recipe
Aim to consume your honey at least 15-30 minutes before any other meals or drinks besides water. This gives the honey time to work its digestive magic before you pile in more food.
Potential Side Effects and Precautions
Honey is likely safe for most people when used appropriately. However, some side effects are possible:
– Allergic reactions if allergic to honey or bees
– Blood sugar spikes if diabetic
– Digestive issues like nausea if consumed in excess on an empty stomach
– Infant botulism risk in children under 1 year old
Those allergic to honey or bees should avoid use. If you have diabetes or problems with blood sugar control, monitor closely when adding honey to your routine. Introduce it slowly and discontinue use if it causes concerning spikes.
As with any supplement or remedy, consult your healthcare provider before adding honey if you have any medical conditions or take medications.
Frequently Asked Questions
Does eating honey first thing in the morning really make a difference?
Research specifically on morning honey is limited. However, its benefits like antibacterial properties, cough/sore throat relief, better digestion, and increased immunity suggest the timing does matter. Consuming it first thing allows maximum effects throughout your waking hours.
Can I add honey to coffee?
Yes, you can add honey to coffee, tea, or other morning beverages. This allows you to obtain its benefits while also enjoying your favorite drink. Simply stir in however much honey you would like after brewing. Just be mindful of the extra calories from added sugars.
Is it safe to eat honey every day?
For most people, eating 1-2 tablespoons of honey daily is safe. This amount provides health benefits without going overboard on sugar and calories. As long as you are not diabetic or allergic, daily honey consumption should not pose problems. But consult your doctor if you have any concerns.
How long does it take for morning honey to work?
Honey’s positive effects on energy, immunity, digestion, cough, and wound healing occur within the first 1-2 hours after consumption. Antimicrobial and antioxidant benefits accrue over regular daily use as well. Pay attention to how you feel in the hours after eating honey to gauge its efficacy.
Is honey better than sugar in the morning?
Yes, honey provides more nutrients and health benefits than regular processed sugar. Its unique combination of fructose and glucose offers an optimal energy boost. Honey also has antimicrobial properties lacking in pure sugar. But remember to account for the calories and moderate your intake.
The Bottom Line
Incorporating a spoonful of raw, unprocessed honey into your morning routine may provide benefits like increased energy, immunity, and digestion, as well as cough or sore throat relief. However, it is still a source of sugar and calories, so moderation is important, especially for those with diabetes or weight concerns. Pay attention to how honey makes you feel individually. At the end of the day, listen to your body and decide if this ancient practice supports your health goals.