Is it Bad to Consume Honey Every Day? The Sweet Truth About Daily Intake

October 21, 2025 •

4 min read

According to the American Heart Association, it's recommended that women limit their added sugar intake to no more than 24 grams per day, including honey. This brings to light the important question: is it bad to consume honey every day? The answer is nuanced and depends heavily on portion control, individual health status, and whether honey is replacing other sugars.

Quick Summary

Daily honey consumption in moderation offers antioxidant and antimicrobial benefits but can lead to weight gain, blood sugar spikes, and digestive issues if overconsumed. Risks vary based on individual health, particularly for those with diabetes or specific sensitivities, and infants under one year must avoid it completely.

Key Points

Moderation is Crucial: Consuming honey in small, controlled amounts is generally safe and potentially beneficial, but excessive daily intake carries risks.
Honey is Still Sugar: Despite its natural origins and antioxidant content, honey is high in sugar and calories, impacting blood glucose and weight.
Offers Healthier Alternative: When used to replace refined sugar, honey provides trace nutrients and has a lower glycemic index, causing a more gradual blood sugar rise.
Potential Side Effects: Overconsumption can lead to weight gain, digestive issues like bloating, blood sugar spikes, and dental problems.
Not for Infants: Due to the risk of infant botulism, honey should never be given to children under one year old.
Individual Needs Vary: Health status, such as diabetes, and total added sugar consumption must be considered to determine a safe daily amount.
Opt for Raw Honey: Raw, unprocessed honey retains more beneficial enzymes and antioxidants than its filtered, pasteurized counterparts.

The Dual Nature of Daily Honey Consumption

For centuries, honey has been lauded as a natural elixir, valued for its medicinal properties as well as its sweet taste. It contains a variety of beneficial compounds that refined sugar lacks, including antioxidants, enzymes, and trace minerals like calcium, magnesium, and potassium. These components have been linked to potential improvements in heart health, reduced inflammation, and better cholesterol levels when consumed moderately and as a replacement for processed sweeteners. However, despite its natural origins, honey remains a form of added sugar, and the phrase "too much of a good thing" is highly applicable.

Benefits of moderate daily honey intake

Consuming a small amount of honey daily can be beneficial for overall health.

Rich in antioxidants: Raw honey contains important bioactive plant compounds, such as phenolic acids and flavonoids, which help protect the body from damage caused by free radicals.
Supports heart health: Some studies suggest that the antioxidants in honey can help reduce blood pressure and improve cholesterol profiles, potentially reducing the risk of heart disease.
Aids digestion: Honey's natural enzymes and antibacterial properties can promote better digestion and soothe stomach issues.
Soothing properties: It's a proven remedy for soothing sore throats and suppressing coughs in children over one year old.

Risks and side effects of excessive daily honey intake

Conversely, overindulging in honey can lead to several health complications, especially if other sources of added sugar are not limited.

Weight gain: At about 64 calories per tablespoon, excessive honey intake can easily contribute to a calorie surplus and weight gain over time.
Blood sugar spikes: Honey's high sugar content can cause blood sugar levels to rise, which is particularly concerning for individuals with diabetes or insulin resistance.
Digestive problems: The high fructose content can cause bloating, gas, cramps, or diarrhea in sensitive individuals, particularly those with Irritable Bowel Syndrome (IBS).
Dental issues: Like all sugary substances, honey's sticky consistency promotes tooth decay and cavities if dental hygiene is not maintained.
Low blood pressure: While moderate intake can benefit blood pressure, excessive amounts could cause a drop in blood pressure (hypotension) in some individuals.

Honey vs. Refined Sugar: A Comparative Analysis


Feature	Honey	Refined Sugar (Table Sugar)
Nutritional Value	Contains trace amounts of vitamins, minerals, and potent antioxidants.	Offers empty calories with no nutritional value.
Glycemic Index (GI)	Lower GI (around 50) leading to a slower, more gradual rise in blood sugar.	Higher GI (around 80), causing a more rapid blood sugar spike.
Calorie Count	Approx. 64 calories per tablespoon.	Approx. 50 calories per tablespoon.
Taste	Sweeter than sugar, meaning less is needed to achieve the same sweetness.	Less sweet than honey per gram.
Digestive Process	Contains enzymes that aid in its own breakdown in the body.	Requires the body's own enzymes for digestion.

Recommendations for safe daily intake

For a healthy adult, moderation is key. Experts generally recommend limiting daily honey intake to a maximum of 6 to 9 teaspoons, which is equivalent to 2 to 3 tablespoons. This limit is a total for all added sugars, not just honey, and varies depending on gender and overall dietary sugar consumption.

Here are some tips for safe integration:

Start small: If you currently use refined sugar, try substituting a smaller amount of honey for a health boost.
Focus on whole foods: Remember that honey is not an essential food group like fruits and vegetables. Get your main nutrients from more balanced sources.
Monitor your body: Pay attention to how your body, especially your digestive system and energy levels, reacts to daily consumption.
Choose wisely: Not all honey is equal. Raw, unprocessed honey retains more nutrients and antioxidants than filtered, pasteurized versions. Be mindful of products that may be mixed with cheaper syrups.

Conclusion

So, is it bad to consume honey every day? The verdict is that consuming honey daily is not inherently bad, provided it is done in moderation and within the recommended guidelines for total added sugar intake. It can offer certain health advantages over refined sugar due to its antioxidant and anti-inflammatory properties, but it is still a potent source of calories and sugar. Excessive consumption carries risks including weight gain, blood sugar imbalances, and digestive issues. By using honey as a mindful replacement for less healthy sweeteners rather than an addition to an already high-sugar diet, you can enjoy its natural sweetness and benefits without the negative consequences. Always consult a healthcare professional, especially if you have an underlying health condition like diabetes, before making significant changes to your daily diet.

Authority link

For additional guidelines on daily sugar intake, consult the official recommendations from the American Heart Association.

Frequently Asked Questions

Yes, eating one tablespoon of honey every day is generally considered safe for healthy adults as long as it is part of a balanced diet and within the recommended daily sugar intake limits.

Yes, if consumed in excess, negative side effects can include weight gain, elevated blood sugar levels, digestive discomfort due to high fructose content, and an increased risk of dental cavities.

People with diabetes should consult a doctor or dietitian before consuming honey daily. While honey has a lower glycemic index than table sugar, it still affects blood sugar levels and should be strictly moderated.

Honey is a slightly healthier alternative to refined sugar because it contains antioxidants and trace minerals. However, since both are high in calories and sugar, moderation is essential for both.

Daily honey consumption can contribute to weight gain if it adds excess calories to your diet. Each tablespoon contains about 64 calories, so overconsumption without accounting for this can lead to weight gain over time.

The American Heart Association recommends limiting added sugar intake, including honey, to no more than 6 teaspoons (24g) per day for women and 9 teaspoons (36g) for men. This is the total for all added sugars.

Yes, honey poses a risk of infant botulism and should never be given to children under 12 months old, as their digestive systems are not developed enough to handle the potential Clostridium botulinum spores.