What is unhealthy about honey? The complete guide to its drawbacks

December 18, 2025 •

3 min read

According to the American Heart Association, honey is an added sugar that should be consumed in moderation due to its sugar and calorie content. But what is unhealthy about honey, a sweetener celebrated for its supposed health benefits, especially when consumed in excess?

Quick Summary

Excessive honey consumption is linked to weight gain, high blood sugar, and dental decay, stemming from its high sugar content. It also poses a rare but serious botulism risk to infants under one year old and can cause digestive distress in sensitive individuals.

Key Points

High Sugar Content: Honey is mostly simple sugars (fructose and glucose), contributing to a high calorie and sugar intake when consumed in large amounts.
Infant Botulism Risk: Do not give honey to infants under one year old, as it can contain C. botulinum spores, causing a rare but serious form of food poisoning.
Dental Damage: The sticky, high-sugar nature of honey can promote tooth decay and cavities, much like other sugary substances.
Digestive Discomfort: High fructose levels in honey can trigger bloating, gas, and diarrhea, particularly for individuals with IBS or fructose malabsorption.
Weight Gain: Its high caloric density means excessive honey intake can easily lead to a calorie surplus, contributing to weight gain if not balanced in the diet.
Blood Sugar Spikes: Despite a slightly lower glycemic index than refined sugar, honey still causes blood sugar levels to rise, which is a concern for diabetics.

High Sugar Content and Calorie Density

Despite its 'natural' label, honey is fundamentally a sugar. Its composition is primarily fructose and glucose, which are simple sugars that your body processes similarly to table sugar. A single tablespoon of honey packs around 64 calories and 17 grams of sugar, which is slightly higher in both calories and sugar per tablespoon than table sugar. This calorie-dense nature can contribute to weight gain if consumed excessively, especially when replacing lower-calorie options in a diet. Many people fall into the trap of believing that because it's natural, it's a guilt-free option, which can lead to overconsumption and unintended health consequences.

Comparison: Honey vs. Refined Sugar

To understand the full picture, it's useful to compare honey with refined sugar. While honey is often touted as the healthier choice, the distinctions are not as black and white as they seem. The following table outlines some key differences and similarities.


Feature	Honey	Refined Sugar
Primary Composition	Fructose, Glucose, Water, Trace Nutrients	Sucrose (Fructose + Glucose)
Processing	Generally less processed, especially raw honey	Heavily processed from sugarcane or beets
Glycemic Index (GI)	Lower (approx. 50-60), but still raises blood sugar	Higher (approx. 80), causes faster spike
Calorie Content	Approx. 64 kcal per tbsp	Approx. 45 kcal per tbsp
Sweetness	Generally sweeter, so less may be used	Less sweet than honey
Trace Nutrients	Small amounts of antioxidants, minerals	None

Significant Risks for Infants: Infant Botulism

One of the most critical and well-documented risks associated with honey is infant botulism. Honey can contain spores of the Clostridium botulinum bacteria, which are harmless to older children and adults because their developed digestive systems can destroy the spores. However, an infant's digestive system is not mature enough to prevent the bacteria from growing and producing toxins in the gut, leading to a serious and potentially fatal illness. For this reason, the Centers for Disease Control and Prevention (CDC) advises against giving honey of any kind to babies under 12 months of age. This risk applies to both raw and processed honey, as the spores are resistant to heat.

Negative Effects on Digestive Health

For some individuals, particularly those with existing digestive sensitivities, honey can cause significant discomfort. This is often due to its high fructose content. People with Irritable Bowel Syndrome (IBS) or fructose malabsorption may experience issues such as:

Bloating
Gas
Cramping
Diarrhea

Honey is also considered a high-FODMAP food. FODMAPs are a group of carbohydrates that can cause digestive issues in sensitive individuals. Therefore, people on a low-FODMAP diet to manage IBS symptoms are often advised to limit or avoid honey.

Detrimental Impact on Dental Health

Like any sugary food, honey's high sugar content and sticky nature can wreak havoc on dental health. The bacteria in your mouth feed on the sugar, producing acids that erode tooth enamel and lead to cavities and decay. The viscous texture of honey means it can cling to teeth surfaces for longer, giving bacteria more time to produce damaging acid. While brushing after eating can help mitigate this, frequent consumption of honey without proper oral hygiene increases the risk of dental problems.

Unintended Weight Gain

Despite its reputation as a healthier alternative, honey is calorically dense and can contribute to weight gain if overconsumed. A high-sugar diet, regardless of the source, is a significant contributor to weight gain and obesity. The American Heart Association suggests limiting daily added sugar intake to a maximum of 6 teaspoons for women and 9 for men, and a couple of spoonfuls of honey can quickly exceed this limit. Replacing honey with sugar might lead to a similar calorie count, so the key is not necessarily the swap, but overall moderation. For weight management, focusing on reducing total sugar intake is more effective than just changing the type of sweetener used.

Conclusion

While honey offers some minor nutritional advantages over refined sugar, such as trace minerals and antioxidants, it remains a concentrated source of sugar and calories. Its potential drawbacks, including blood sugar impact, dental damage, digestive issues for sensitive individuals, and the serious risk of botulism for infants, mean that moderation is key. The idea that 'natural' equals 'unlimited' or 'healthy' is a misconception that can lead to adverse health effects. For most adults, enjoying honey in limited quantities as part of a balanced diet is safe. However, the crucial warning against feeding it to infants under one year of age is non-negotiable.

For more detailed information on healthy eating and sugar consumption, you can consult resources like the American Heart Association.

Frequently Asked Questions

No, adults are not at risk of botulism from honey. Their mature digestive systems have enough protective bacteria to prevent Clostridium botulinum spores from growing and producing the harmful toxin.

For most healthy adults, moderation is key. The American Heart Association recommends limiting all added sugars, including honey, to no more than 6 teaspoons (24g) for women and 9 teaspoons (36g) for men daily.

Raw and regular honey carry the same risk of botulism for infants under one year old, as the spores are resistant to typical pasteurization and filtering. For adults, raw honey may contain more antioxidants, but should still be consumed in moderation due to its sugar content.

Yes, honey affects blood sugar levels. While its glycemic index is slightly lower than table sugar, it still causes a rise in blood glucose because it is primarily composed of simple sugars. Diabetics should use it with caution and monitor their intake.

Yes, consuming too much honey, especially for people with fructose intolerance or IBS, can cause diarrhea due to the high fructose content. Limiting intake can help prevent this.

While honey offers small amounts of antioxidants and is less processed than refined sugar, it is still a concentrated source of sugar and calories. For overall health, reducing total sugar intake is more important than choosing one type over another.

No, the spores that cause infant botulism are highly heat-resistant. Standard cooking or baking temperatures are not sufficient to destroy them, which is why infants under 12 months should avoid honey entirely.