Is drinking warm honey water every morning good for health?

Answer:

Honey is a natural sweetener that is much better for you than granulated sugar. On average, a tablespoon of honey contains 64 kcal, 8.6 grams of fructose sugar, 0.06 grams of protein, and small amounts of vitamin C, B vitamins, folate, calcium, iron, potassium, sodium, magnesium, zinc, copper, phosphorus, fluoride, and selenium. Darker-colored honey varieties contain more antioxidants than lighter-colored ones.

The antioxidant properties of honey help neutralize oxidative stress in the body, reducing cell damage and metabolic diseases. Honey supports the increase of adiponectin hormone levels, which reduces inflammation and regulates blood sugar. Honey has antibacterial effects that help treat coughs, colds, clear nasal passages, and soothe sore throats. Applying honey externally can expedite the healing of skin wounds by enhancing immune defense against infections and stimulating white blood cells to start repairing damaged tissues.

Honey on plate and spoon. Illustration photo by Pexels

Raw honey often contains bee propolis, which can help control cholesterol and triglyceride levels, reduce blood fat, regulate heart rhythms, lower blood pressure, and benefit cardiovascular health. Consuming honey appropriately can reduce risk factors for heart disease by lowering bad cholesterol, triglycerides, and increasing good cholesterol.

The enzymes, vitamins, and minerals in honey contribute to overall health enhancement, supporting digestion and immunity. The carbohydrates and natural sugars in honey also provide energy, improve metabolism, and enhance athletic performance.

However, honey is also a form of sugar, and consuming it excessively can increase blood sugar levels and HbA1c (average blood sugar over three months). Prolonged use can lead to weight gain, obesity, dental cavities, and increase the risk of liver, heart, and high blood pressure diseases, and diabetes.

For safety, it is recommended to consume one to two tablespoons (about 5-10 ml) of honey daily. The best way is to mix honey with warm water and drink it in the morning to improve digestion or before bed. Replacing refined sugar in tea, smoothies, or food with honey is healthier.

Absolutely do not give honey to children under one year old in any form (directly or processed in food) to avoid the risk of poisoning. Honey may contain spores of the bacteria Clostridium botulinum, which can release toxins dangerous for an underdeveloped digestive system.

This food is also not suitable for people sensitive or allergic to pollen. Individuals taking anticoagulants, anticonvulsants, antidepressants, antifungals, or steroids should consult their doctor before using honey.

Dr. Nguyen Thi Phuong

Tam Anh General Hospital in Hanoi