Honey is arguably a healthy alternative to regular sugar. This is mostly because of its rich nutrient content, including important antioxidants, organic acids and phenolic compounds like flavonoids. Studies have shown that a combination of these compounds gives honey its antioxidant power. The antioxidants have been linked to the ability to promote eye health, reduce risk of heart attacks, strokes and some types of cancer. According to Erick Musengimana, a nutritionist at Rwanda Diabetes Association, consuming honey can reduce several risk factors for heart disease common in people with type 2 diabetes. For instance, he says, it may lower bad LDL (low-density lipoproteins) cholesterol, triglycerides and inflammation while raising good HDL (High-density lipoprotein) cholesterol. He goes on to add that high LDL cholesterol levels is a strong risk factor for heart disease. This type of cholesterol, he says, plays a major role in atherosclerosis, the fatty build-up in the arteries that can lead to heart attacks and strokes. “Honey may improve cholesterol levels; elevated blood triglycerides are another risk factor for heart disease. They are also associated with insulin resistance, a major driver of type 2 diabetes,” he says. He explains that triglyceride levels tend to increase on a diet high in sugar and refined carbs. “Regular honey consumption will lower triglyceride levels, especially when it is used to replace sugar,” he adds. On the other hand, Musengimana says blood pressure is a risk factor for heart disease, and honey may help lower it. This, he explains, is because it contains antioxidant compounds that have been linked to lower blood pressure. Again, honey is a rich source of phenols and other antioxidant compounds. Many of these have been linked to a reduced risk of heart disease. “They may help the arteries in the heart dilate, increasing blood flow to the heart. They may also help prevent blood clot formation, which can lead to heart attacks and strokes,” he says. He says honey is also an effective treatment for diabetic foot ulcers, of which serious complications can lead to amputation. What is more, he says, honey can help treat other skin conditions, including psoriasis and herpes lesions. Joseph Uwiragiye, head of nutrition department at University Teaching Hospital (CHUK), says coughing is a common problem for children with upper respiratory infections. These infections, he says, can affect sleep and quality of life for both children and parents, and honey can come in as a healing remedy. He points out that on many occasions, mainstream medications for cough are not always effective and can have side effects. However, he says, by using honey, it may be a better choice, and evidence indicates it is very effective. HOW MUCH IS TOO MUCH? Whereas honey possesses numerous health benefits, could too much consumption pose risks to one’s health? Uwiragiye says while honey may be slightly better than refined sugar for people with diabetes, it should still be consumed with caution. In fact, he says people with diabetes may do best by minimising all high carb foods. Some studies have found that honey can actually increase blood sugar levels though not as much as refined sugar. Uwiragiye advises that honey should never be given to children under one year of age. “Giving honey to infants under the age of 12 months can be fatal due to the presence of botulism spores,” he says. He adds that in adults, too much honey can lead to obesity and put an individual at a higher risk of diabetes and other cardiovascular diseases. He, therefore, notes that it’s important to keep in mind that honey should only be consumed in moderation, as it is high in calories and sugar, highlighting that the benefits of honey are most pronounced when it is replacing another unhealthier sweetener. At the end of the day, honey is simply a ‘less bad’ sweetener than sugar and high-fructose corn syrup, Uwiragiye says. Musengimana says whereas honey is good for the digestive system, he cautions that eating too much of it can as well have an adverse effect on the digestive system, giving rise to conditions like stomach cramping, diarrhoea, constipation and bloating. The maximum recommended dosage he says is 10 tablespoons per day. editor@newtimesrwanda.com
