Is Raw Honey Actually Good for Your Health?

Thick, golden, and straight from the hive, raw honey isn’t just a sweet treat it’s a nutrient-rich food that may offer real health benefits. Unlike regular honey, raw honey is unfiltered and unpasteurized, meaning it retains its natural enzymes, antioxidants, bee pollen, and propolis, all of which may support wellness in ways science is still uncovering.

Here’s what you should know about raw honey, including how it compares to processed honey, its nutritional profile, and the health benefits that make it worth adding to your pantry.

What Is Raw Honey?

Raw honey is honey in its purest form. It’s extracted directly from the honeycomb, strained to remove debris like beeswax, and bottled without undergoing heat treatment (pasteurization) or fine filtration.

By contrast, regular honey is pasteurized to improve texture and extend shelf life but that process may reduce or eliminate some of its beneficial compounds, including:

• Enzymes that support antibacterial effects

• Pollen and propolis that offer antioxidants and trace nutrients

• Amino acids and polyphenols that may be sensitive to heat

Because of its minimal processing, raw honey may retain more of these wellness-promoting compounds.

Raw Honey Nutrition (Per 1 Tbsp)

• Calories: 64

• Carbohydrates: 17g (all from natural sugars)

• Fat: 0g

• Protein: 0g

• Potassium: 11mg

• Calcium: 1mg

Despite its high sugar content, raw honey can be part of a healthy diet when used in moderation especially considering its potential added benefits.

Health Benefits of Raw Honey

1. Antioxidant Powerhouse
Raw honey is rich in polyphenols, plant-based antioxidants that help fight inflammation and may reduce the risk of chronic diseases such as heart disease and cancer. The antioxidants in raw honey come from both the honey itself and the bee pollen it retains.

Regular honey may offer fewer antioxidants, especially if the pollen is removed during processing.

2. Antibacterial and Antifungal Effects
Raw honey contains an enzyme called glucose oxidase, which helps produce hydrogen peroxide a natural antibacterial compound. This gives raw honey potential benefits such as:

• Fighting Candida yeast infections

• Slowing the growth of harmful bacteria

• Acting as a natural antifungal treatment

3. Wound Healing Support
Honey has long been used in traditional medicine to promote healing. Today, research supports its anti-inflammatory properties, which may help wounds heal more quickly by:

• Reducing swelling

• Preventing infection

• Supporting white blood cell activity

4. Soothes Coughs and Sore Throats
A 2021 review found that honey was more effective than over-the-counter cough syrups in reducing cough frequency and sore throat severity, especially in upper respiratory tract infections.

5. Supports Digestive Health
Raw honey may help protect against harmful bacteria like Helicobacter pylori, which can cause ulcers and diarrhea. It also contains prebiotics compounds that support the growth of beneficial gut bacteria.

6. Cognitive and Brain Health
Some studies suggest the polyphenols in raw honey may protect brain cells and reduce inflammation in the hippocampus, the part of the brain tied to memory and learning. This could potentially offer benefits for memory, learning, and neurological health.

Who Should Avoid Raw Honey?

While raw honey offers many health benefits, it’s not safe for everyone:

• Infants under 1 year should never consume honey (raw or processed) due to the risk of botulism, a serious bacterial illness.

• People with severe pollen allergies should talk to their doctor before trying raw honey, as it contains trace amounts of pollen that may trigger a reaction.

Where to Find Raw Honey

To ensure you’re getting raw honey, look for the word “raw” on the label, and consider buying from:

• Local farmers’ markets

• Health food stores

• Reputable online retailers

Note: Organic honey isn’t necessarily raw. Organic refers to how the honey is produced, not whether it's been pasteurized.

What to Do When Honey Crystallizes

Crystallization is a natural process and doesn’t mean your honey has gone bad. If your honey turns cloudy or solidifies:

• Warm the jar in a bowl of hot water for 15 minutes

• Microwave on low power for 30 seconds, if using a microwave-safe container

• Don’t boil or overheat it can damage the enzymes and antioxidants

Always check for signs of spoilage like mold or a sour smell before consuming.

The Bottom Line

Raw honey is more than just a natural sweetener it’s a functional food rich in antioxidants, antibacterial compounds, and nutrients that support immune health, digestion, and more. While it’s still sugar and should be consumed in moderation, raw honey’s potential benefits make it a worthy addition to a balanced diet.

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