Summary
Licensed and registered dietitian Monica Haas breaks down the key differences between raw and processed honey. She explains that pasteurization at 160 degrees Fahrenheit destroys natural enzymes, vitamins, and minerals, while raw honey retains nutrients including iron, zinc, potassium, calcium, magnesium, selenium, and B vitamins. Both types contain roughly the same calories and sugar (fructose and glucose), but raw honey preserves bee pollen and propolis that processed honey loses. Haas covers five evidence-based benefits of raw honey: natural allergy relief through immunotherapy with local pollen, antioxidant support from polyphenols, wound healing (especially with Manuka honey), gut health support, and cough suppression comparable to over-the-counter medications. She dedicates significant time to propolis — the substance bees use to seal their hives — citing a 2022 review showing anti-inflammatory, antioxidant, anticancer, antiviral, and neuroprotective effects. She also addresses whether honey is safe for type 2 diabetics, noting its moderate glycemic index but recommending blood sugar monitoring.
Key Points
- Pasteurization at 160F destroys enzymes, vitamins, and minerals in honey
- Raw honey retains iron, zinc, potassium, calcium, magnesium, selenium, and B vitamins
- Bee pollen in raw honey may provide natural allergy relief via immunotherapy
- Propolis in raw honey shows anti-inflammatory, antioxidant, anticancer, antiviral, and neuroprotective effects
- Manuka honey is especially effective for wound healing
- Raw honey is as effective as OTC cough syrups — half to two teaspoons at bedtime
- Type 2 diabetics should monitor blood sugar when consuming honey due to its moderate glycemic index
- Never give honey to infants under one year old due to botulism risk
- Using a metal spoon does not destroy honey's nutrients — that is a myth
Key Moments
Why raw honey retains more nutrients than processed
Monica Haas explains that pasteurization heats honey to 160F, destroying natural enzymes, vitamins, and minerals. Raw honey cannot be heated above 95F, preserving its full nutritional profile.
"Processed honey is pasteurized by heating it to 160 degrees Fahrenheit and then cooling it quickly. So when you're heating it that high, it's going to be destroying a lot of the nutrients in the honey"
Allergy relief through local raw honey immunotherapy
The dietitian explains how bee pollen in local raw honey may desensitize the immune system to seasonal allergens over time, similar to the concept behind allergy shots.
"And the idea is if you eat local raw honey on a regular basis, with time, you may become less sensitive to the pollen and experience fewer seasonal allergy symptoms."
Raw honey as effective as OTC cough syrups
Research shows raw honey is as effective as over-the-counter cough medications. A half teaspoon to two teaspoons at bedtime is the studied dose.
"Raw honey has been shown to be as effective in treating coughs as over-the-counter commercial cough syrups. In one study, it was just as effective as two of the most common ingredients in over-the-counter cough medications."
Propolis research shows wide-ranging health effects
A 2022 review on propolis found anti-inflammatory, antioxidant, anticancer, antiviral, anti-diabetic, neuroprotective, and cardioprotective effects, making raw honey with propolis a multi-benefit food.
"It showed anti-inflammatory, antioxidant, anti-cancer, anti-allergy, antiviral, and anti-diabetic effects. Propolis also shows neuroprotective and cardioprotective effects."
