Honey Basics, Mānuka's Superpowers

Which Honey is Best for Your Health? Exploring the Benefits

Nicole Gent

Published at: August 14, 2024
Updated at: December 4, 2024

6 minutes

Executive Summary:

There is a wide variety of honey products on the market, but only a few contain potent wellness-boosting nutrients, depending on the plant nectar from which they are derived.
Authentic, raw honey is a sweet blend of natural sugars (with a lower glycemic index than regular sugar) and antioxidants. Its nutrients also have antibacterial properties.
The dense nutrient profile of Manuka honey makes it superior to other kinds of honey.
There are many delicious ways to incorporate honey into your wellness journey, from a teaspoon straight out of the jar to various culinary delights or a healthier beverage sweetener.

Best Honey for Health: Manuka and More Explained

Honey is growing in popularity as a health supplement and natural sweetener—and it’s easy to see why. Its dense nutrient profile—compared to the empty calories of regular sugar—makes it a smart addition to a healthy lifestyle.

All honey is created in the same way—from our buzzing friends—but not all honey is created equal. The plant nectar the bees feast on directly impacts the honey’s flavor, color, and nutrient content. As a result, store shelves are lined with bottles of golden liquid that include an exciting variety of honeys (there are more than 300!). However, this can leave you scratching your head as to which is right for you.

So, let’s unpack the health benefits of honey and compare some key varieties:

Acacia—the light and floral honey of Europe.
Buckwheat—the dark and thick honey of Canada.
Clover—the beloved sweet honey of America.
Manuka—the rich and unique honey of New Zealand.

Below, we explore these varieties, honey’s benefits, and more!

Understanding Honey’s Health Benefits

The health properties of honey have been enjoyed and praised for centuries across the globe. It all makes sense when you take a closer look at the chemistry.

A Rich Source of Antioxidants

There are powerful compounds present in authentic raw honey, specifically phenolic acids and flavonoids. These nutrients are potent antioxidants that protect the body against damage caused by stress—like tiny little warriors defending the health of your cells. As a result, these antioxidants give way to honey’s prized anti-inflammatory properties.

Natural Antimicrobial Properties

Honey’s high sugar content (which dehydrates bacteria), acidity, and natural hydrogen peroxide content help maintain immune health. Other highly potent chemicals—like methylglyoxal (MGO), which is abundant in Manuka honey—further boast extraordinary antimicrobial properties that further aid overall wellness.

A Sustained Energy Boost

Honey is a rich source of natural sugars. Unlike regular sugar, it contains both glucose and fructose. As a result, it offers an immediate boost of energy (glucose) and a more sustained source (fructose)—which supports your body’s natural energy levels.

While honey is a calorie-dense food, it offers so much more than regular sweeteners. Its diverse nutrient profile makes it a superior choice that supplements a healthy lifestyle (in moderation!).

Spotlight on Manuka Honey

Manuka honey reflects the unique and impressive nutrient profile of the nectar of the beloved Manuka tea tree, found in New Zealand.

In addition to the typical components, Manuka honey also contains:

Methylglyoxal (MGO)—This rare nutrient is abundant in authentic Manuka honey. It is a strong antimicrobial component that gives Manuka honey its famed antibacterial properties. Manuka honey is graded according to the content of MGO—the higher the number, the greater the potency.

Potent Antioxidants—Manuka honey contains powerful antioxidant compounds not found in other honeys. Leptosperin and Methyl Syringate make up 70% of Manuka’s antioxidant content. They support immune health and the body’s natural inflammatory response.

Prebiotics—It might be surprising to discover that Manuka honey contains nutrients that behave as prebiotics. Oligosaccharides are complex sugars that support healthy gut bacteria and naturally aid digestive health.

Comparing Other Honeys

The world of honey is vast—and delicious! As your eyes scan the store shelves, consider these helpful facts about four of the world’s favorite honeys.

Acacia Honey

Acacia honey is light and delicate. It has a higher concentration of fructose compared to other honeys which reduces crystallization—something honey enthusiasts prize. Acacia honey is delicious but lacks an intense nutrient content like darker honeys.

Buckwheat Honey

Thick and dark like molasses, this honey is made from the nectar of the buckwheat plant. Its dark color indicates a higher concentration of antioxidants—which support a healthy immune response and general wellness. Its deep, earthy flavor makes it a favorite for baking and cooking (although high temperatures denature the beneficial nutrients).

Clover Honey

This light and sweet honey is made from the nectar of the hardy and abundant clover plant across the globe. It is well-known and loved for its mild flavor profile, which includes a hint of cinnamon. Generally, the lighter the honey, the lower the antioxidant and nutrient content. While it is delicious, clover honey doesn’t offer as much wellness support as other varieties.

Manuka

Native to New Zealand, Manuka honey is often likened to a thick caramel. It boasts an intense nutrient profile that includes antimicrobial and abundant antioxidant compounds. Together, these help maintain a healthy immune system and inflammatory response. Prebiotics present in Manuka honey also support digestive health.

Manuka honey varies from light and mild to rich and dark. The darker the color, the deeper the flavor, and the more dense the nutrient content.

How to Choose the Right Honey for Your Needs

There are a few things to consider when finding a honey that meets your needs.

For a natural sweetener, any authentic, raw honey, like clover or acacia, is a good choice and a delicious sweetener with meals or in your favorite beverages.

For general health and wellness support buckwheat or Manuka honey are rich in antioxidants—remember, the darker the color the denser the nutrient profile.
For immune support, Manuka honey contains unique antimicrobial nutrients that support your natural immune response. Choose an MGO 600+ content for more intense support.
To help maintain a healthy digestive system, Manuka honey (like Manukora’s MGO 850+) contains prebiotics that help keep the delicate balance of gut bacteria in check.

Remember, for the best wellness support, opt for honey that is authentic and raw (not heat-treated). Carefully examine the label for signs of authenticity. Health foods, like Manuka honey, must contain ratings that indicate its potency—like MGO content.

Incorporating Honey into Your Daily Routine

Isn’t it amazing that something so sweet can be good for you? Honey is a delicious way to add extra nourishment and wellness support to your lifestyle—one teaspoon a day is a good rule of thumb.

Breakfast is the perfect opportunity to enjoy the goodness of honey. Drizzle it on cereal, yogurt, or oatmeal, over peanut butter toast, or add it to a smoothie. Honey also makes a great pre-workout snack.

Honey’s unique flavor enhances many culinary delights, but avoid heating it above 104 degrees Fahrenheit (40 degrees Celsius). At high temperatures, the valuable nutrients break down, and the honey loses its potent wellness-supportive nutrients.

Honey and Your Wellness Journey

There are many honey products to choose from, but only a few contain an abundant amount of supportive nutrients. Consider your needs, try a variety of honeys in different ways, and choose the best one for you. Whether you need a superior sweetener or intense immune support—we’re certain you’ll find the perfect fit for your wellness routine.