In a world where diabetes and other chronic diseases are on the rise, people are searching for natural remedies and preventive measures. One substance that has been getting a lot of buzz (no pun intended) is raw honey. This unique golden liquid, made by bees, has been used in traditional medicine for centuries. In this article, we take a closer look at raw honey and its potential effects on diabetes and blood sugar control.
What is Raw Honey?
Before we discuss its potential health benefits, it’s important to understand what sets raw honey apart from regular honey. While both types come from the same source—bees—they undergo different processing methods. Regular honey is often pasteurized and filtered to improve its appearance and prolong shelf life.
Unfortunately, these processes also strip away many of its beneficial nutrients and antioxidants. Raw honey, on the other hand, is left unprocessed so it retains all of its original properties.
A Nutritional Powerhouse
Raw honey is a complex substance made up of various compounds that contribute to its potential health benefits (which we discuss below). It contains vitamins C and B6, niacin, riboflavin, pantothenic acid and minerals such as calcium, copper, iron magnesium manganese phosphorus potassium sodium and zinc among others.
Honey’s Effects on Blood Sugar
If you have diabetes or struggle with high blood sugar levels, you may be surprised to learn that some people use raw honey as a sweetener. While it does contain carbohydrates (the primary nutrient that raises blood sugar), it appears to impact glucose differently than table sugar or high-fructose corn syrup.
Glycemic Index: A Complex Story
The glycemic index (GI) rates carbs based on their effect on blood sugar levels . Table sugar typically scores around 65-70 while high-fructose corn syrup lands in the mid-80s. However, studies show that raw honey tends to rank lower, around 30-58. While this doesn’t mean people with diabetes can freely consume honey, it suggests that honey may affect blood sugar differently than other sweeteners.
How Does Honey Affect Blood Sugar?
To date, researchers have proposed several explanations for honey’s potential blood-sugar-lowering effects:
- Fructose and Glucose: One theory is that the unique blend of fructose and glucose in raw honey could be responsible for its less harmful impact on blood sugar levels. Fructose is metabolized differently from glucose and doesn’t seem to raise blood sugar levels as quickly or as much.
- Antioxidants and Polyphenols: Honey is rich in antioxidants and polyphenols, which help neutralize damaging free radicals. Some studies suggest these compounds could improve the body’s sensitivity to insulin, the hormone responsible for moving sugar out of the bloodstream.
- Prebiotic Effects: Some scientists believe that raw honey’s prebiotic effects — i.e., its ability to feed good bacteria in the gut—may play a role in better blood sugar control. By improving overall gut health and nutrient absorption, raw honey may indirectly support healthy blood sugar regulation.
- Better Control of Blood Sugar Levels: According to the Journal of Medicinal Food, a study found that eating raw honey with a diabetic diet provides better control of blood sugar levels. Moreover, it reduces the risk of complications when you compare it to eating sucrose or artificial sweeteners.
- Heightened Antioxidant Capacity: The antioxidants in raw honey by Balqees help increase the body’s antioxidant capacity. The boost from the antioxidants can then lower oxidative stress. This is important because diabetes and its complications are often associated with oxidative stress.
- Inflammation be Gone!: Raw honey has been found to have anti-inflammatory properties. For individuals with diabetes, this could be good news as they also suffer from insulin resistance and other diabetes-related complications.
Caution Ahead
Yes, its potential is intriguing but before diving into raw honey consumption, people with diabetes need to exercise caution. It’s important for them to talk to their healthcare provider first before introducing it into their diet as individual responses vary. Also, moderation is key! There are downsides to consuming too much of any sweetener (even natural ones) like raw honey.
The Bigger Picture
A well-rounded diet and lifestyle go hand in hand with incorporating raw honey into your life. A comprehensive approach includes regular physical activity, stress management, and taking prescribed medications if necessary for optimal health outcomes.
Final Note
It's an ongoing journey when it comes to understanding the benefits raw honey may bring us — especially when it comes to managing chronic conditions like diabetes and promoting overall well-being. But so far? So good! Preliminary findings are promising!
