What will happen if we eat honey daily?

December 27, 2025 •

5 min read

According to the American Heart Association, adults should limit added sugars to 6-9 teaspoons daily, a category that includes honey. Given this, many wonder what will happen if we eat honey daily, considering both its celebrated health properties and its high sugar content.

Quick Summary

This article explores the dual effects of daily honey consumption, weighing its antioxidant and potential health advantages against the risks of excessive sugar intake. It covers moderation, comparisons to refined sugar, weight impact, and crucial safety precautions.

Key Points

Moderation is Key: While a natural sweetener, honey is still high in sugar and calories, so limiting daily intake is crucial to avoid negative health effects like weight gain.
Contains Antioxidants: Moderate consumption of raw, high-quality honey provides antioxidants like flavonoids and phenolic acids that help fight cellular damage.
Can Improve Heart Markers: Studies suggest that substituting honey for refined sugar may help improve cholesterol and triglyceride levels, and potentially lower blood pressure.
Not for Infants: Due to the risk of infant botulism, honey should never be given to children under one year of age.
Impacts Blood Sugar: As a source of sugar, honey can still cause blood sugar levels to rise, requiring mindful consumption, especially for individuals with diabetes or insulin resistance.
Consider Raw over Processed: Raw, unprocessed honey retains more of its natural beneficial compounds and is a better choice than the filtered and heated varieties found in most stores.
Better than Refined Sugar: With its antioxidants and slightly lower glycemic index, honey is considered a nutritionally superior alternative to table sugar, but it is not calorie-free.

The Dual Nature of Daily Honey Consumption

Eating honey every day can offer both benefits and drawbacks, depending largely on the quantity consumed and the context of your overall diet. While it is a natural product often perceived as healthier than table sugar, it is still a form of added sugar that requires moderation. Understanding the full picture is key to incorporating it wisely into your routine.

The Potential Benefits of Daily, Moderate Honey Intake

When consumed in small, controlled portions, daily honey can provide several health advantages:

Rich in Antioxidants: Honey contains powerful antioxidants, including flavonoids and phenolic acids, which help protect the body from damage caused by free radicals. Darker honeys, such as buckwheat, often contain higher levels of these beneficial compounds.
May Support Heart Health: Studies suggest that moderate honey intake may lead to improved cholesterol levels, specifically lowering 'bad' LDL cholesterol and triglycerides while increasing 'good' HDL cholesterol. Its antioxidants may also play a role in reducing blood pressure.
Can Aid Digestion: Honey has prebiotics and natural enzymes that can help soothe stomach issues and support the growth of healthy gut bacteria. Some evidence suggests it may help relieve certain gastrointestinal conditions.
Provides a Source of Energy: The natural sugars in honey, primarily fructose and glucose, offer a quick and effective energy boost. This makes it a popular choice for athletes seeking sustained performance.

The Potential Risks of Daily, Excessive Honey Intake

Overconsuming honey can negate its benefits and lead to several health issues, much like any other sugar:

Weight Gain: One tablespoon of honey contains approximately 64 calories, and eating large quantities daily can quickly lead to a calorie surplus and weight gain. This is a concern for those managing their weight.
Blood Sugar Spikes: Despite having a slightly lower glycemic index than table sugar, honey is still a sugar that affects blood glucose levels. Excessive intake can cause significant spikes and crashes, posing a risk, especially for individuals with diabetes or insulin resistance.
Digestive Discomfort: Honey contains high amounts of fructose, and for some individuals, particularly those with irritable bowel syndrome (IBS), overconsumption can lead to bloating, gas, or diarrhea.
Dental Problems: Like other sugary foods, honey's sticky texture can promote tooth decay and cavities if proper dental hygiene is not maintained.
Risk of Infant Botulism: Honey should never be given to infants under one year old due to the risk of botulism, a serious illness caused by Clostridium botulinum spores that a baby's digestive system cannot fight off.

Honey vs. Refined Sugar: A Comparative Look

While both honey and refined sugar add sweetness, they have distinct differences that influence their nutritional impact. Here is a comparison:


Feature	Honey	Refined Table Sugar
Nutritional Profile	Contains trace amounts of vitamins, minerals, enzymes, and antioxidants.	Offers 'empty calories' with virtually no nutritional value.
Chemical Composition	Mixture of fructose and glucose.	Primarily sucrose.
Glycemic Index (GI)	Moderate GI (around 60), causing a slower rise in blood sugar compared to sugar.	High GI (around 65-80), leading to more rapid blood sugar spikes.
Calorie Count (per tbsp)	Approx. 64 calories.	Approx. 49 calories.
Sweetness Level	Sweeter than table sugar, so less is often needed to achieve the same level of sweetness.	Less sweet than honey.

How to Mindfully Consume Honey

If you choose to eat honey daily, here are a few tips for doing so mindfully and in moderation:

Limit your intake. Adhere to the recommended daily limits for added sugar. For most adults, this means no more than 6 to 9 teaspoons daily across all sources, including honey.
Choose raw honey. Raw, unprocessed honey retains more of its natural enzymes, antioxidants, and nutrients compared to filtered or pasteurized varieties.
Use it as a sugar substitute. Instead of adding honey to your diet, use it as a replacement for refined sugar in tea, coffee, or recipes to gain its benefits without increasing your overall sugar intake.
Pair with healthy foods. Drizzle a small amount of honey on healthy foods like plain yogurt, oatmeal, or whole-grain toast to add flavor without excess sugar.
Be aware of other sources of sugar. Always remember that honey counts toward your total daily sugar consumption. Account for other sources of added sugar in your diet to stay within healthy limits.

Conclusion: The Final Verdict on Daily Honey

Eating honey daily is not inherently good or bad; it is about balance and moderation. When consumed in controlled amounts, preferably as a replacement for other sugars, it can be a source of antioxidants and offer potential benefits for heart health and digestion. However, consuming too much can lead to weight gain, blood sugar fluctuations, and other negative health outcomes, just like any other concentrated sugar source. Ultimately, the healthiest approach is to enjoy honey in moderation as part of a balanced and nutrient-dense diet. For further information on added sugars, consult the American Heart Association's website. [Link: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars]

A Balanced Look at Honey Consumption

To understand the full impact of daily honey consumption, consider the following points:

Moderation is paramount: The key to enjoying the benefits of honey without the risks is to consume it in small, measured portions as part of a balanced diet.
Antioxidants are a plus: Honey is a source of antioxidants, but the trace amounts of other vitamins and minerals are minimal, and consuming excessive amounts to obtain these would be counterproductive.
Not a magic cure: Despite some beliefs, honey is not a cure-all for all ailments. Its beneficial properties are most pronounced when used topically or for minor issues like coughs, and shouldn't replace medical treatment.
Weight management is a factor: The high calorie count means that consuming too much honey can contribute to weight gain if not balanced with overall caloric intake and exercise.
Not for infants: The serious risk of botulism means infants under one year of age should never be given honey.

Note: The effects of honey can vary among individuals. Those with diabetes or other health concerns should consult a healthcare professional before incorporating daily honey into their routine.

Frequently Asked Questions

Eating honey daily is not inherently bad, but it must be done in moderation. Excessive daily consumption can lead to negative health effects due to its high sugar and calorie content, including weight gain and blood sugar fluctuations.

For most healthy adults, experts recommend consuming no more than the equivalent of 6 to 9 teaspoons of added sugars daily, which includes honey. For women, this is about 6 teaspoons, and for men, 9. A small, measured amount of honey per day is generally considered safe.

The belief that eating local honey can cure seasonal allergies is a common myth with little scientific evidence to support it. The pollen that causes allergies is different from the pollen that bees collect for honey, and the digestive process breaks down any potential allergens.

Honey is often considered a better option than refined sugar because it contains trace amounts of vitamins, minerals, and antioxidants, and has a slightly lower glycemic index. However, it is still a concentrated sugar source and should be consumed in moderation.

Yes, if not controlled. Honey is calorie-dense, with around 64 calories per tablespoon. Consuming a large amount daily without adjusting other caloric intake can easily lead to a calorie surplus and contribute to weight gain over time.

Raw honey is unfiltered and unpasteurized, retaining more of its natural enzymes, pollen, and antioxidants. Regular honey is often pasteurized and filtered, which extends its shelf life but can remove some of its beneficial nutrients.

People with diabetes should consume honey with caution and in very small amounts, as it is a sugar that affects blood glucose levels. It is best to consult a healthcare professional to determine if and how honey can be included in a diabetic diet.