Is honey from the supermarket good for you? Unpacking the golden truth about your pantry sweetener

According to a 2024 report in Fortune, nearly half of the honey entering the EU in recent years was suspected of being fraudulent, and some studies have even found that a high percentage of supermarket honey in the US lacks pollen and other beneficial compounds. Given these revelations, many consumers are asking: is honey from the supermarket good for you? The answer is more complex than a simple yes or no, depending heavily on how the honey was processed and whether it is pure or adulterated.

Quick Summary

Mass-produced supermarket honey is often highly processed through pasteurization and ultrafiltration, removing beneficial enzymes, pollen, and antioxidants found in raw honey. The risk of adulteration with cheaper syrups is also significant, diminishing its nutritional value. Therefore, while providing energy, its health benefits are inferior to raw, unprocessed varieties.

Key Points

• Extensive Processing: Supermarket honey is typically pasteurized (heated) and ultra-filtered, a process that removes beneficial enzymes, pollen, and antioxidants.

• Adulteration Risk: A significant portion of globally traded honey, including some found in supermarkets, is adulterated with cheaper sugar syrups, diluting its quality and nutritional value.

• Nutritional Superiority of Raw Honey: Raw, unfiltered honey retains its natural enzymes, vitamins, and a higher concentration of antioxidants, offering greater potential health benefits.

• Appearance as an Indicator: Unlike the clear and uniform look of processed honey, pure, raw honey is often cloudy, opaque, and prone to natural crystallization.

• Safety for Infants: Neither supermarket honey nor raw honey is safe for children under one year old due to the risk of infant botulism.

• Informed Choices: Reading labels for terms like 'raw' and buying from transparent, local sources are the best ways to avoid processed and adulterated honey.

The Processing: The key difference between supermarket and raw honey

Most supermarket honey undergoes a series of industrial processes that drastically alter its natural composition. Raw honey, in contrast, is minimally processed, retaining most of its natural goodness. Understanding these differences is crucial for anyone considering honey for its purported health benefits.

Pasteurization and its effects

Pasteurization is a heat-treatment process where honey is heated to high temperatures (around 70°C or more) and then rapidly cooled. This is done to achieve several commercial goals:

• Delay crystallization: It keeps the honey in a clear, liquid state for longer, which is aesthetically pleasing to many consumers.
• Improve texture and color: The heating process and subsequent filtering remove impurities and air bubbles, resulting in a cleaner, more uniform appearance.
• Extend shelf life: It kills yeast cells, preventing fermentation.

However, this process comes at a significant nutritional cost. High heat is known to degrade or destroy many of honey's beneficial components, including:

• Natural enzymes: These enzymes, like glucose oxidase and diastase, contribute to honey's antibacterial and digestive properties. Heat-treating them significantly reduces or eliminates their activity.
• Antioxidants: Raw honey is rich in flavonoids and phenolic acids, which act as potent antioxidants. Pasteurization can reduce the total phenolic content by a significant amount.

Ultrafiltration: The final stripping

Beyond pasteurization, many large-scale producers use ultrafiltration, a process that refines the honey even further. This forces honey through a very fine filter at high pressure to remove all remaining debris. A primary consequence of ultrafiltration is the removal of bee pollen. Pollen is a crucial component of raw honey, containing:

• Amino acids
• Vitamins (A, C, and B-complex)
• Minerals
• Enzymes
• Antioxidants

This process is sometimes used to hide the honey's geographical origin, especially for fraudulent imports, and leaves behind a product that is, nutritionally, not much more than a simple sugar syrup.

The risk of adulteration in supermarket honey

Compounding the issue of processing is the widespread problem of honey adulteration. This is where honey is diluted or mixed with cheaper, low-cost syrups to increase volume and profit. Common adulterants include:

• Corn syrup, particularly high-fructose corn syrup (HFCS)
• Cane sugar syrup
• Rice syrup, which can be harder to detect
• Invert sugar

Consuming adulterated honey means you are not getting the genuine product and its associated benefits. It may also expose you to undisclosed chemical residues like antibiotics or pesticides, which have been found in some fraudulently marketed honeys. For individuals monitoring their blood sugar, this is particularly problematic as these added sugars can have a higher glycemic impact than pure honey.

Health implications of processed vs. raw honey

When considering the health aspects, the contrast between raw and heavily processed honey is stark.

Health benefits of raw honey

• Rich in antioxidants: Polyphenols in raw honey help protect the body from oxidative stress, reducing the risk of chronic diseases.
• Antibacterial and antifungal properties: Raw honey has natural antimicrobial properties that are often diminished by heat processing.
• Soothing for coughs: Several studies have shown that honey can be an effective and safe remedy for soothing coughs, especially in children over one year of age.
• Aids digestion: The natural enzymes in raw honey act as prebiotics, feeding the beneficial bacteria in your gut.

Limitations and risks of supermarket honey

• Reduced nutrients: Due to heat and ultrafiltration, most of the beneficial phytonutrients, enzymes, and pollen are removed. The resulting liquid is mostly just sugar.
• Adulteration risks: As discussed, the risk of consuming undisclosed sugar syrups and potential contaminants like antibiotics and pesticides is higher with mass-produced honey from uncertain origins.

How to buy better honey

To ensure you are getting the purest, most nutritionally intact honey, follow these tips:

1. Read the label carefully: Look for terms like "raw," "unfiltered," or "unprocessed". Be wary of labels that say "honey blend" or list additional ingredients like corn syrup.
2. Buy from trusted sources: Purchase from local beekeepers, farmers' markets, or reputable brands that are transparent about their sourcing and processing methods.
3. Observe the appearance: Raw, unfiltered honey is often cloudy or opaque and may contain small particles of pollen or honeycomb. Highly processed honey is typically very clear.
4. Consider crystallization: Natural crystallization is a hallmark of pure honey, especially those with a higher glucose content. Honey that remains perfectly liquid indefinitely may have been over-processed or adulterated.
5. Look for certifications: For specialty types like Manuka honey, look for specific certifications (e.g., UMF or MGO) that guarantee authenticity and potency.

Comparison: Supermarket vs. Raw Honey

Feature	Supermarket Honey (Processed)	Raw Honey (Minimally Processed)
Processing	Heated (Pasteurized) and ultra-filtered	Unheated or slightly warmed, strained, not filtered
Appearance	Clear, smooth, and liquid for long periods	Cloudy, opaque, may contain visible particles
Nutritional Content	Significantly fewer antioxidants, enzymes, and pollen due to processing	Retains natural enzymes, antioxidants, and bee pollen
Adulteration Risk	Higher risk of being blended with cheaper sugar syrups	Generally pure, sourced directly from the hive or trusted beekeepers
Crystallization	Less likely to crystallize due to processing	Naturally crystallizes over time; a sign of purity
Health Benefits	Primarily a source of energy, with limited therapeutic properties	Provides a wider range of potential health benefits, including anti-inflammatory and antibacterial effects
Safety	Generally safe, but can contain trace contaminants. Unsafe for infants under 1.	Generally safe for adults. Unsafe for infants under 1 due to botulism risk.

Conclusion

While honey from the supermarket provides sweetness and a quick source of energy, its extensive processing and the risk of adulteration mean it offers far fewer health benefits than raw, minimally processed honey. The high heat of pasteurization and the aggressive nature of ultrafiltration strip commercial honey of valuable compounds like antioxidants, enzymes, and pollen. As a consumer, making an informed choice is key. By opting for raw, unfiltered, and ethically sourced honey from trusted suppliers, you can maximize the nutritional and health-promoting properties that honey is naturally known for.

Visit Healthline for more detailed information on the differences between raw and regular honey.

Frequently Asked Questions

What is the primary difference between raw honey and supermarket honey?

The main difference lies in processing. Raw honey is typically strained but not heated or filtered, preserving its natural enzymes, pollen, and antioxidants. Supermarket honey is pasteurized and often ultra-filtered, which removes these beneficial compounds.

Does pasteurization destroy the health benefits of honey?

Yes, the high-heat process of pasteurization can destroy many of the heat-sensitive enzymes and reduce the level of antioxidants that provide much of honey's medicinal properties.

How can I tell if supermarket honey has been adulterated with added syrups?

While it can be difficult for consumers to tell with certainty, you can look for clues. Read the ingredients list for anything other than 'honey' and be wary of very low-priced or unusually clear honey. Simple home tests like the water or thumb test can also offer preliminary indications.

Is honey a better option for diabetics than regular sugar?

Although honey has a slightly lower glycemic index than table sugar, it is still a form of sugar and should be consumed in moderation by individuals with diabetes. Both impact blood sugar levels similarly, so monitoring intake is crucial.

Why does my raw honey crystallize, and does that mean it's fake?

Crystallization is a natural and normal process in pure, raw honey, especially at cooler temperatures. It indicates high quality and the presence of natural glucose. Fake or highly processed honey is less likely to crystallize. You can gently warm crystallized honey in a water bath to return it to liquid form.

Is it true that supermarket honey can contain contaminants?

Yes, some mass-produced, internationally sourced honey has been found to contain trace amounts of contaminants like antibiotics, pesticides, and heavy metals due to unregulated production methods. Buying from trusted sources reduces this risk.

What is the safest honey for infants?

Neither supermarket honey nor raw honey is safe for children under one year old. Both can contain spores of the bacterium Clostridium botulinum, which can cause a serious and life-threatening condition called infant botulism.