Is putting honey in milk good for you? Exploring the benefits and drawbacks

For centuries, a warm glass of milk with honey has been a comforting bedtime ritual, with ancient traditions and even modern studies linking it to better sleep quality. But beyond the cozy feeling, is this popular combination truly beneficial for your health, and are there any downsides to consider?

Quick Summary

This article explores the health benefits and potential drawbacks of adding honey to milk, covering its effects on sleep, bone density, digestion, and more.

Key Points

• Sleep Aid: Warm milk with honey can promote better sleep by providing tryptophan and glucose, which aids in producing sleep-regulating hormones.

• Bone Health: Milk's calcium is crucial for strong bones, and honey's antioxidants may enhance its absorption and protection against loss.

• Digestive Support: Honey acts as a prebiotic, fostering healthy gut bacteria, which can soothe digestion and reduce constipation.

• Immune Boost: The combination leverages honey's antibacterial and milk's nutrient content to strengthen the immune system.

• Moderate Consumption: Despite the benefits, honey is high in sugar and calories, so it should be consumed in moderation to avoid excessive intake.

• Avoid High Heat: Heating honey above 45°C can destroy its beneficial enzymes and antioxidants; add it to lukewarm milk instead.

A Classic Combination with Scientific Support

For generations, the simple mixture of honey and milk has been hailed as a natural remedy for various ailments, from sleeplessness to a sore throat. Today, modern research offers some explanations for these traditional beliefs, highlighting the synergistic effects of these two ingredients. For many, a cup of this warm beverage is a ritual, offering a moment of calm and relaxation before bed. It can be a healthier alternative to other sugary drinks, providing a moderate dose of natural sweetness along with a variety of nutrients.

Potential Health Benefits

Drinking milk with honey can offer several potential advantages for your health when consumed in moderation. The benefits are primarily derived from the individual properties of milk and honey, which can be enhanced when they are combined.

• Improved Sleep Quality: A well-known remedy, warm milk with honey may promote better sleep. Milk contains the amino acid tryptophan, which helps the body produce sleep-regulating hormones like serotonin and melatonin. Honey provides a small amount of glucose, which helps tryptophan enter the brain more easily. This combination can have a calming effect, helping you unwind and drift off to sleep.
• Enhanced Bone Strength: Milk is a well-established source of calcium, a key mineral for bone health. While calcium is vital, some research suggests that honey's antioxidants and anti-inflammatory properties may also play a role in promoting bone formation and protecting against issues like osteoporosis. Honey has also been shown to aid in the body's absorption of calcium.
• Better Digestion and Gut Health: Honey acts as a prebiotic, nourishing the beneficial bacteria in your gut. Milk contains probiotics, and when combined, they can help restore and maintain healthy gut flora. This can help soothe digestive issues like constipation and bloating.
• Boosted Immune System: Both milk and honey have properties that can support immune function. Honey's natural antibacterial and antioxidant compounds, combined with the vitamins and minerals in milk, can help strengthen the body's defenses against infections. The combination is also a traditional remedy for soothing sore throats and calming coughs.
• Sustained Energy: A morning drink of milk and honey can provide a balanced energy boost. Honey offers easily digestible natural sugars for quick energy, while the protein in milk provides a more sustained release, helping to improve stamina throughout the day.

Drawbacks and Considerations

Despite the benefits, adding honey to milk is not without its potential downsides, and it's not suitable for everyone.

• High Sugar and Calorie Content: Honey is still a form of sugar and is high in calories. A single tablespoon of honey has about 64 calories, slightly more than the 50 calories in a tablespoon of table sugar. Excessive consumption can contribute to weight gain, particularly if not balanced within your overall diet. For those with diabetes or monitoring their blood sugar, this added sugar content should be taken into account.
• Lactose Intolerance and Allergies: For individuals with lactose intolerance, consuming milk can lead to digestive discomfort such as bloating, gas, and cramps. While honey doesn't contain lactose, adding it to milk will not resolve this issue. Some individuals may also have allergies to either milk or honey, which can cause skin rashes or more severe reactions.
• Infant Botulism Risk: Honey should never be given to children under 12 months old due to the risk of infant botulism, a serious and potentially fatal condition. The spores of Clostridium botulinum can be present in honey and are harmful to infants whose digestive systems are not yet developed enough to fight them off.
• Heating and Ayurveda: When heated to high temperatures (over 45-50°C), honey can lose some of its beneficial enzymes and antioxidants. The compound hydroxymethylfurfural (HMF) may also form. In Ayurveda, it is strongly advised against heating honey, as it is believed to create 'ama' or toxins in the body. It's best to add honey to lukewarm, not hot, milk to preserve its raw properties.

Honey vs. Refined Sugar in Milk

When sweetening a glass of milk, many people opt for honey, assuming it's the healthier choice. Here's a comparison to help you decide.

Feature	Honey	Refined Sugar
Nutritional Content	Contains trace amounts of vitamins, minerals, and antioxidants.	Contains no nutritional value beyond calories.
Glycemic Index (GI)	Slightly lower GI than sugar, leading to a slower rise in blood sugar.	Slightly higher GI, causing a faster blood sugar spike.
Sweetness	Sweeter than sugar, meaning less is needed to achieve the same level of sweetness.	Less sweet than honey, so more may be used.
Processing	Raw honey is minimally processed; commercial honey is often pasteurized.	Highly processed, removing all nutrients.
Potential Benefits	Potential antibacterial, antioxidant, and prebiotic properties.	Provides energy but no other known health benefits.
Cost	Generally more expensive due to less processing.	Inexpensive and widely available.

How to Enjoy Honey in Milk Safely

To maximize the potential health benefits and minimize risks, follow these best practices:

• Use lukewarm milk: To protect honey's delicate enzymes and antioxidants, add it to milk that is warm, but not scalding hot. Let milk cool for a few minutes after heating before stirring in the honey.
• Practice moderation: Honey is still sugar. A teaspoon or two is plenty. Enjoy this as a treat or a calming ritual, not a high-sugar daily habit.
• Choose raw honey: Unprocessed, raw honey retains more of its natural enzymes, antioxidants, and anti-inflammatory properties. Commercial honey is often pasteurized, which can reduce its nutritional value.
• Listen to your body: If you have allergies, lactose intolerance, or other health concerns like diabetes, consult a healthcare professional before making this a regular part of your routine. Lactose-free milk or dairy alternatives can be good options for those with intolerance.

Conclusion

Putting honey in milk can be a good choice for you, but the benefits depend heavily on mindful consumption and individual health factors. For many, a warm glass is a comforting, nutritious blend that can aid sleep and digestion, and boost immunity. Honey offers a slight nutritional edge over refined sugar, with trace minerals and antioxidants, but remains a high-calorie sweetener. However, it's crucial to be aware of the risks, including high sugar intake, lactose intolerance, and the potential loss of benefits when heated. As with any food, moderation is key. By using raw honey and avoiding high heat, you can enjoy this classic home remedy while maximizing its potential advantages. The age-old tradition is not just a myth but a wellness ritual that holds some merit, provided it is approached with a balanced and informed perspective.

Explore the benefits and drawbacks of honey and milk in more detail.

Frequently Asked Questions

Is drinking honey in hot milk toxic, according to Ayurveda?

According to Ayurvedic principles, honey should not be heated, as it is believed to create 'ama' (toxins) in the body. It is best to add honey to lukewarm, not boiling, milk to preserve its beneficial properties.

Can I give milk with honey to my baby?

No, honey should never be given to infants under 12 months of age due to the risk of infant botulism, a rare but serious illness.

How much honey should I add to my milk?

To maximize health benefits while minimizing added sugar, it is best to use only one or two teaspoons of honey per glass of milk.

Is honey in milk better for me than refined sugar?

While honey contains trace amounts of vitamins, minerals, and antioxidants that refined sugar lacks, both are high in calories and sugar. Honey is sweeter, so you may use less, but moderation is key for both.

Can milk with honey help me lose weight?

Consuming milk with honey can aid weight management by providing satiety and boosting metabolism, but it can also contribute to weight gain if consumed in excess due to its high calorie and sugar content. Moderation is important.

Does this combination cause skin breakouts?

Some individuals, particularly those under 30, may find that dairy consumption can increase the risk of certain skin conditions like acne, rosacea, and eczema. This is not directly caused by honey but by the milk component.

Does heating honey make it poisonous?

No, heating honey is not proven to make it poisonous. However, high temperatures can cause it to lose some of its nutritional value, and some traditional practices, like Ayurveda, caution against it.