Sweet truth about honey: A daily dose may aid weight loss and could even fight cancer… but one common mistake could cancel out the benefits

Honey has been prized for centuries. 

Ancient Egyptians farmed bees in clay pots, while medieval monks carved hives into trees – and even the Bible praises its sweetness and goodness.

Fast forward to today, and its popularity is surging, with consumption in both the US and UK hitting record highs as shoppers swap out refined sugar for what they see as a more natural alternative.

We are also paying more than ever, with premium ‘single-origin’ and Manuka varieties turning a humble pantry staple into a luxury wellness product.

And there may be some justification. Research suggests honey may help boost digestion, slow aging, and ease common illnesses.

There is also evidence it could play a role in weight management – and even help fight cancer.

But is honey really as healthy as it seems – and is it worth splashing out on expensive brands, or will cheaper versions do just as well?

We spoke to experts about the benefits and the downsides – and the one common mistake that could cancel out its advantages entirely.

What’s in honey – and why it still counts as sugar

Honey is a sweet substance produced by bees, which collect nectar from flowers and break it down into sugars before storing it in their hives as food.

Honey sold in shops is the same substance, but it is produced in specially designed hives that allow beekeepers to harvest it regularly. It is then typically filtered and processed before being packaged into jars or bottles.

It consists almost entirely of sugar – mainly fructose and glucose – which is rapidly absorbed during digestion.

Just one 20-gram tablespoon contains around 61 calories, so it should be consumed in moderation. Too much can lead to weight gain – and raise the risk of obesity, high blood pressure, and heart disease.

Dietitian Beth Czerwony, based in Ohio, warns that honey should still be treated as ‘liquid sugar’ despite its natural origins. Like other forms of sugar, it should be consumed in moderation.

American health guidelines recommend limiting added sugar to 50 grams per day on a 2,000-calorie diet – the equivalent of just under three tablespoons of honey. In Britain, the limit is lower, at 30 grams per day for adults.

If consumed as part of a bad diet, it will just add calories. However, Czerwony added: ‘Unlike regular sugar, though, it does have some specific and unique health benefits.’

Why honey might help to boost gut health

Unlike refined sugar, honey contains trace amounts of vitamins, minerals and other beneficial compounds.

It is also rich in antioxidants – including polyphenols and flavonoids – which help neutralize free radicals, unstable molecules that damage cells and accelerate aging.

These compounds may also help reduce inflammation, which, when prolonged, can contribute to a range of chronic diseases.

One tablespoon of honey contains about 17 grams of carbohydrates, which may help people feel fuller for longer compared to refined sugar.

There is growing evidence that honey may support a healthy gut.

Researchers say it contains oligosaccharides – sugars that cannot be broken down by human enzymes. Instead, they pass through the digestive system and act as fuel for beneficial bacteria in the gut.

A 2022 review found this process may help increase populations of ‘good’ bacteria, supporting overall digestive health.

In a small 2018 study, hospital patients who consumed 10 percent of their daily calories as honey saw an increase in beneficial gut bacteria, though results were not statistically significant.

More recently, a 2024 study found adding honey to yogurt helped more bacteria survive digestion, improving its probiotic effect. 

How honey might help you stay a healthy weight

Eating honey, in moderation, may fight weight gain, according to a growing body of evidence.

Some studies even suggest that, when substituted for other sweeteners such as table sugar, its unique molecular structure and bioactive compounds change how the body processes energy.

In one clinical trail, published in 2008, 55 overweight or obese volunteers were split into two groups, one being given 70g normal table sugar every day, and the other 70g of honey.

After one month, the individuals consuming 70 grams of honey daily experienced a mild 1.3 percent reduction in overall body weight, a 1.1 percent drop in fat weight, and a 1.2 percent decrease in BMI. Conversely, the group consuming regular sugar gained weight.

It is thought that honey may influence hormones linked to hunger and satiety, resulting in fewer sweet cravings overall.

And because honey is broken down in the digestive system more slowly, it lessens the likelihood of blood sugar fluctuations that may trigger sudden urges to eat.

The evidence behind anti-aging and cancer claims

Some laboratory studies suggest honey may slow the growth of cancer cells, although this research is still in its early stages.

Other studies indicate it may help ease symptoms in people undergoing cancer treatment.

In a 2015 Indian study of 78 patients receiving radiation therapy, those given honey experienced less pain – likely due to its anti-inflammatory properties.

Experts say this same effect may explain why honey has long been used as a natural remedy for coughs and colds.

A 2020 analysis by Oxford University scientists found honey improved symptoms and slightly shortened illness duration in people with upper respiratory infections.

Both the World Health Organization and the American Academy of Pediatrics endorse honey as a treatment for coughs.

Why the type of honey you choose matters

Not all honey is created equal.

There are thousands of varieties, with nutrient levels varying depending on where the bees lived and how the honey was processed.

Most supermarket honey has been pasteurized – heated and cooled rapidly to kill bacteria.

While this makes it safer, some experts say it also reduces the levels of antioxidants and beneficial nutrients.

Raw honey – which is unprocessed – may retain more of these compounds. Darker varieties are also thought to be richer in nutrients.

However, raw honey can carry a small risk of contamination, meaning it should be consumed with care.

Czerwony said: ‘The clearer the honey, the more processed it is. Raw honey often seems to be the better choice.’