A complete guide to composition, beneficial properties, safe consumption rates and storage rules.
Origin and composition of honey
Honey is a natural product that honeybees make from the nectar of flowering plants. In nature, insects use honey to feed themselves and raise their offspring.
The main components of honey are sugar : fructose and glucose, which make up about 70–80% of the mass. It also contains water, B vitamins, vitamin C, potassium, calcium, magnesium, iron, and amino acids.
The caloric content is quite high – on average 300-330 kcal per 100 grams. This is due to the large amount of natural sugars. One teaspoon of honey contains about 30–33 kcal, one tablespoon – 60–82 kcal.
Types and varieties of honey
Honey is usually classified by appearance, origin, and chemical composition. Let’s look at these categories.
Types of honey by color
- Light: acacia, linden, clover.
- Dark: buckwheat, heather.
Types of honey by origin
Depending on the source from which bees collect nectar and sweet secretions, there are two main types of honey: flower and honeydew.
Flower (nectar) honey
Obtained from the nectar of flowering plants. The taste, aroma and color depend on the donor plant. This is the most common and diverse type of honey.
- Acacia – tender, light, does not become “sugared” for a long time.
- Linden – golden has a bright floral aroma.
- Buckwheat – dark, with a rich taste.
- Clover, mint, and thyme have a mild taste and aroma of the plant.
Honeydew honey
Obtained from sugary secretions of insects (aphids, scale insects) and plant juice.
This honey is darker and thicker, but less aromatic. It is rarely used in cooking, more often in medicine and cosmetology.
Types of honey by chemical composition
The chemical composition of honey directly depends on its botanical origin, region of collection and time of year. In terms of composition, there are monofloral and polyfloral honeys.
Monofloral honey
Collected mainly from one plant species. Has a distinct taste, aroma and properties of the donor plant.
Polyfloral honey (herbs)
Collected from many plants – meadow, forest, and field. Usually, there are several different species that bloom around the apiary with a predominance of one plant.
Health Benefits of Honey
Honey is a product with a rich composition, which is especially loved in folk medicine. It is suggested to treat almost everything: from a sore throat to depression. But from the point of view of evidence-based medicine, the list of “indications” for honey is modest.
Helps with cough
The WHO reports that honey may be as effective as over-the-counter cough medicine. Studies have shown that it helps adults and children, and its effects are usually even longer-lasting.
This is because honey has anti-inflammatory and antibacterial properties that can soothe an irritated throat.
To relieve a cough, it is recommended to eat 1-2 teaspoons of honey before bed.
Supports heart and vascular health
Scientists classify honey as a cardioprotector – a substance that protects the heart.
Research shows that honey can reduce the level of “bad” cholesterol in the blood and increase the level of “good” cholesterol. This helps maintain a healthy balance of fats, prevents the formation of cholesterol plaques in the vessels and thus reduces the risk of heart problems.
In addition, honey is rich in natural antioxidants that protect cells from destruction, strengthen blood vessel walls and help normalize blood pressure.
Strengthens the immune system
Several animal studies have shown that honey strengthens the body’s defenses. This is especially true for propolis, one of the components of honey, which has a pronounced anti-inflammatory and antimicrobial effect. It helps the body cope with infections faster.
Harmful effects of honey on health
Honey is not the most common, but it is one of the strongest allergens.
Pollen and other components in it cause allergies in 2–3% of people predisposed to food allergies. Symptoms can range from skin rashes and itching to severe swelling, difficulty breathing, and anaphylactic shock .
Propolis contained in honey can cause contact allergies in people working with bee products.
In addition to allergies, honey can also cause other complications, especially if you eat a lot of it and often. Due to the large amount of sugar, it sharply increases the level of glucose in the blood. This is important to consider for people with diabetes and obesity.
Another risk is botulism. Natural honey may contain spores of the bacteria Clostridium botulinum, which are present in soil and other natural sources and can enter the honey during collection. The bacteria are generally not dangerous for healthy adults, but can cause severe poisoning in children under one year old. Therefore, honey is contraindicated for infants under 12 months.
How to eat honey without harming your health
Honey is mostly sugar, so you shouldn’t overuse it. The World Health Organization recommends limiting sugar consumption to 10% of the daily requirement. For an adult, this is about 2–3 tablespoons of honey per day.
Honey helps the body to recharge with energy and supports the immune system. It can be added to warm tea, water or eaten with porridge. It is important to remember that at temperatures above 40°C, many useful compounds in it are destroyed. Therefore, it is better to use it in slightly warm dishes and drinks, the optimal temperature is up to 40–50°C.
How to store honey
According to GOST, the shelf life of honey is 1–2 years, but under the right conditions, it can be stored much longer.
It is best to store honey in a cool, dry place, away from direct sunlight. The ideal storage temperature is between 5 and 20°C.
Honey has the ability to absorb odors, so it should not be placed next to strong-smelling products. The ideal container for storage would be a glass or ceramic container with a tight lid that will prevent air and moisture from getting in.
If honey is stored in a room with high humidity or in a container that is not sealed tightly, the top layer can absorb moisture and ferment. Signs of fermentation are a change in taste and the appearance of gas bubbles. It is better not to eat such honey.
Sometimes, a light layer of glucose crystals may form on the surface of honey, which is commonly called candied honey. Crystallization is a normal process that does not affect the quality of the product and is not considered a sign of spoilage. Crystallized honey is still safe to consume. If you want to return to a more liquid texture, just warm the honey up a little in a water bath, and the crystals will dissolve.