Is Honey Healthy for You? Unpacking the Sweet Story of California Honey
California honey is produced naturally by honey bees in one of the most important symbiotic partnerships in nature. Many plants rely on honey bees for pollination and honey bees depend on pollen as a source of nutrition, collecting nectar and storing it in hives as honey. We humans depend on both for our abundant food supply. In fact, more than 25% of the foods we eat are pollinated by honeybees. Since California produces so much of the food we eat in the U.S. (and ~50% of the nation’s produce), it stands to reason that California is consistently in the top three honey-producing states in the nation. Honey bees are extremely efficient. Though they rely on honey for nutrition, an average hive produces up to 50 pounds more than the colony needs, leaving plenty for us to enjoy. But is honey healthy for you?
What are the Nutritional Facts of Honey?
A better understanding of the nutritional facts of honey helps answer the frequently asked question, “Is honey healthy for you”? Honey is nature’s original sweetener, long prized for its mild- to full-bodied flavor profiles and its long shelf life. Though it consists predominantly of natural sugars (nearly equal parts glucose and fructose), honey is so much more than just sweet. Honey delivers a spectrum of vitamins, minerals, amino acids, and is rich in naturally occurring compounds that give it antioxidant, prebiotic, and anti-bacterial properties.
Honey’s antioxidant effects come primarily from polyphenols like flavonoids and phenolic acids, ascorbic acid (vitamin C), and trace enzymes. Honey also acts as a prebiotic, nourishing healthy bacteria in the gut. Honey’s antibacterial properties can be attributed to its low pH (acidic environment) and low moisture content that inhibit bacterial growth, in addition to natural compounds that form as a result of how bees turn nectar into honey back at the hive. Honey has widely been used as a natural cough suppressant, soothing irritation in the throat and calming inflammation.* In fact, honey’s anti-microbial properties are so strong that honey never spoils at room temperature. It essentially has no expiration date!
Deliciously Diverse
Honey comes in a range of colors, from nearly colorless to deep amber, though most is light to medium amber. Lighter-colored honeys tend to be milder in flavor and aroma while darker varietals lean more bold. Honey flavors can range from confectionary (i.e. caramel and vanilla) to earthy, to malt and molasses. Color, flavor, and aroma depend largely on the nectar available to and chosen by the bees responsible for making it. Honey can be multifloral (coming from multiple plant sources) or monofloral/varietal (collected from a single floral source). California has an abundance of blossoming crops and floral varieties for bees to forage. From almonds and sage to orange blossoms, avocado, eucalyptus, and wildflowers, California bees are busy. And like wine, honey has “terroir,” meaning the sensory experience of each reflects local climate, soil, and blossoms. Even nectar gathered by bees from flowers in the same field can vary year to year based on temperature and rainfall. Because of this, every California honey is a limited edition.
California honey is as versatile as it is delicious. It is a perfect balance to tangy, creamy, spicy, and complex savory flavors. Drizzle it to sweeten your morning yogurt or protein smoothie. Add to a savory glaze for chicken or fish. Whisk it with Greek yogurt, apple cider vinegar, and California Extra Virgin Olive Oil to dress a citrus salad. The possibilities are quite literally endless!
Sweeter than Sugar
Because honey is about 50% sweeter than table sugar, you can use less to achieve the same desired level of sweetness.
- For recipes calling for less than 1 cup of table sugar, you can use an equal amount of honey.
- For recipes calling for a cup of table sugar or more, 3/4 cup of honey can be substituted per cup of sugar.
- If using honey to replace table sugar in baked goods, reduce the liquid in the recipe by 1/4 cup and add 1/2 teaspoon baking soda for each cup of honey used (to preserve the texture of the finished product). And remember to reduce the oven temperature by 25 degrees Fahrenheit since honey can speed the browning process.
Is honey healthy for you? Rest assured that in addition to being a natural and flavorful source of sweetness, honey has many well-established health benefits. It can be a wholesome food for adults and children over 12 months of age* and the nutritional facts of honey speak for themselves.
A one-tablespoon serving of California honey has 60 calories and 17 grams of natural sugar. To ensure you are getting pure honey with only naturally-occurring sugars, be sure to check the label. Pure honey has only one ingredient….honey!
NOTE: Honey should never be given to babies under 12 months of age. “The American Academy of Pediatrics (AAP) recommends that you do not give honey to a baby younger than 12 months. Honey is safe for children 1 year of age and older. Breastfeeding parents may eat honey.”
Delicious Recipes With Honey You Should Try Soon
Homemade Pistachio Almond Honeycomb Candy
Today, we celebrate the Golden State’s sweet side with a simple yet delightful recipe for Pistachio Almond Honeycomb Candy. Whether you are looking for a homemade gift for a loved one or you want to appease your sweet tooth, this simple candy fits the bill every single time.
Honey Thyme Roasted Pears & Apples with Maple Cream
This recipe is a dream. Think tender, caramelized pears and apples enhanced by a touch of honey and the subtle, earthy aroma of fresh thyme. Our Honey Thyme Roasted Pears & Apples with Maple Cream is a simple yet elegant dessert that combines the rustic charm of baked pears and apples with the luxurious creaminess of maple-whipped mascarpone.
Salted Rum Raisin Honey Caramel Sauce
Have you ever made Honey caramel? That’s right; it’s caramel with honey. You can use your favorite honey style—like wildflower, avocado blossom, or buckwheat—to make a salted caramel sauce. We highly recommend you do this ASAP because the result is a sweet, floral caramel that’s a lovely twist on the classic.
Want to hear some tunes as iconic as California honey? Check out this California Grown Spotify playlist:
This article was written by Jenny Heap, MS, RDN for CA GROWN
Jenny is a registered dietitian, writer, speaker, and passionate advocate for keeping nutrition simple. She translates the science of nutrition as well as stories from the farm into practical inspiration for everyday kitchens. Her fascination with fresh produce was sparked many years ago when she attended an apple tasting event at Thomas Jefferson’s historic Monticello. Now a self-proclaimed “varietal connoisseur,” she is a champion of all things fresh and flavorful. One of the highlights of Jenny’s career was her work with the Almond Board of California in health and nutrition communications, where she developed a deep appreciation for the California farm families responsible for much of the abundance we see every day in supermarkets across the US.