How and when to consume honey for maximum benefit

Honey has long been used in kitchens in India. It brings the subtle notes of sweetness to foods and treats, while also imparting certain health benefits when taken right. It aids in good digestion, building of good immunity systems, and provides energy.
These days, more and more people are eschewing refined sugar in favour of nature's nectar, honey. But honey, not sugar, is your best health buddy as it goes into various home remedies. Besides, honey can also be used in the products that we consume daily -- be it teas, smoothies, salad dressings, or sweets.

Honey is, essentially, a sweet and thick syrup obtained by bees from flower nectar. Honey is taken from the hive in an essentially natural way. The honey is then filtered to remove excess wax and pollen. Sometimes the filtered honey is heated mildly so that crystallization is checked and fine particles are removed by straining. Low moisture and high sugar prevent fermentation so honey can be stored for long without spoilage.
Honey might be a better nutritional choice as it refined sugar since it contains small amounts of carbohydrates, vitamin C, B vitamins, and some minerals. And unlike refined sugar, it also provides small amounts of nutrients making it a nutritionally better choice.

Assimilating honey in your diet is quite a straightforward and rewarding process. You may start with replacing sugar cubes with honey into your tea, coffee, or lemonade. Honey can also make your smothering toast, pudding, pancakes, or yoghurt taste even more delectable. In addition to using honey in smoothes, other ways include mixing it into breakfast cereals and oats. Use it in salad dressings or add it to sauces and marinades. In addition, honey can be used glaze baked products, replacing harmful refined sugar.
However, all the nutritional benefits of honey get dissipate when it is exposed to high temperatures. Therefore, it is advised to keep honey lukewarm when mixing into foods or drinks to best retain its nutritional value.

There is no specific best time to take honey. It all depends on the health benefit that you are targeting.​
Early morning: For kickstarting metabolism or energizing, honey mixed with warm water is good in the morning to invoke metabolism.
Night time: Takes a little bit of honey before sleeping boosts the rest and improves its quality. This is due to tryptophan in honey which facilitates melatonin formation; the sleep hormone in the body, thus aids deep sleep.
Evening : To restore energy, curb cravings, this remedy supports weight management too.

Known for its anti-inflammatory and anti-microbial properties, honey can be beneficial in a number of ways, including:
Promoting effective digestion: Honey contains enzymes -- like amylase that breaks starch down into sugar -- which improves digestion. Also, it alleviates common problems like bloating and acidity, while easing bowel movements.
Improving immunity: As honey is rich in antioxidant, it shields the body from viral and bacterial infections.
Cleansing the body of toxins : Honey supports liver function, which is important for detoxification. Moreover, honey itself acts as a detoxifier, thus cleansing the body.
Relieves sore throat and cough : Soothing a sore throat and easing cough symptoms is done by honey due to its antibacterial properties. It also aids in mild allergic symptoms.

Assist in controlling weight: Processed sweet snacks tend to be avoided while moderation on honey is maintained, as energy boosting and sweet cravings for snacks is easier to manage and control. This is due to the fact that the glucose and fructose sugars in honey provide energy in a more natural and steady fashion. Honey has lower glycemic index value Sugar has to offer which means intake of glucose will take slower time. This is very useful as avoidance of blood sugar spikes can be achieved.
Lipid levels reduction: In another major health benefit, honey is proved to reduce the risk of cardiovascular disease due to reduced bad cholesterol (LDL). Besides, the antimicrobial and anti-inflammatory properties of honey reduce infection and promote wound healing. This can be achieved through topical use of honey.

All Images Courtesy: istock

Contributed by: Aman Puri, Founder, Steadfast Nutrition, a leading sports and wellness nutrition brand

Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.