In my last article: Ultimate Guide to Nutrients: Sugar, I promised to discuss the benefits of raw honey, so here we are!

Just what is RAW honey? “Honey is a pure, unfiltered and unpasteurized sweetener made by bees from the nectar of flowers.” (1) Now, when I say RAW honey, I’m not talking about the stuff in the little bear. Most raw honey, which is considered one of nature’s purest foods, is semi-solid and contains bits of the honey comb, pollen and propolis.

Some nutritionists consider it a “functional food”, which means a natural food with health benefits and raw honey is impressive:

Raw honey contains 22 amino acids, 27 minerals and 5,000 enzymes. Minerals include iron, zinc, potassium, calcium, phosphorous, magnesium and selenium. Vitamins found in honey include vitamin B6, thiamin, riboflavin, pantothenic acid and niacin.” (1)

Since raw honey is a sugar, you may be wondering about calories and impact on insulin release. According to Dr. Axe, one tablespoon of honey contains 64 calories, but has a glycemic load of 10, which is less than a banana. (Anything 10 or under is considered good). It doesn’t cause sugar spikes or insulin release. (1)


  1. Weight Management – Studies indicate that replacing sugar with honey helps prevent weight gain, lowers blood sugar, and also may lower triglycerides.
  2. Counters Pollen Allergies- Raw honey contains pollen, which has been shown to prevent infections and provides allergy relief.
  3. Natural Energy Source- Raw honey contains natural sugars (80 percent), water (18 percent), and minerals, vitamins, pollen and protein (2 percent)” Honey provides an easy to absorb energy source in the form of glycogen, which is a form of sugar stored by the liver. This makes it the perfect pre/post workout food.
  4. Antioxidant Powerhouse- Due to the powerful load of vitamins, minerals and anti-oxidants, raw honey has been shown to increase anti-oxidant levels in the body.
  5. Sleep Promoter- Having trouble sleeping? Honey can help. First, it restocks the liver’s supply of glycogen, preventing you from waking due to hunger. Second, it promotes the production of melatonin, a hormone that helps keep our body’s sleep cycle working properly.
  6. Wound and Ulcer Healer- When applied directly to a wound or burn, it has been shown to improve healing, due to anti-bacterial properties.
  7. Diabetes Aid- Raw honey can help reduce the risk for developing diabetes, as well as aid the effectiveness of medication, especially when mixed with cinnamon. (1)
  8. Natural Cough Syrup- Studies show raw honey is just as effective at treating coughs as over-the-counter cough syrup. (And much healthier!)

A Bit of History and Interesting Facts

About Raw Honey

From: Dr. Axe

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Want to replace sugar with honey?

Here’s how!

From: Really Raw honey

Screen Shot 2017-04-04 at 9.30.03 AM




Honey Mustard Salad Dressing with Probiotics

From: Learning and Yearning

Screen Shot 2017-04-04 at 9.34.25 AM

Click here for complete instructions


Honey Grapefruit Salad

From: Bee Raw

Screen Shot 2017-04-04 at 9.08.52 AM

Click here for complete instructions.


Honey Miso Glazed Salmon

From: Bee Raw

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Click here for complete instructions


Basil Lemon Walnut Cookies

From: Almost Bananas

Screen Shot 2017-04-04 at 9.18.12 AM

Click here for complete instructions


Lacto-Fermented Rhubarb & Honey Soda

From: And Here We Are

  • Rhubarb–  6 stalks
  • Raw, local honey
  • Some kind of culture– you can use sauerkraut juice or whey from strained yogurt– you only need a tablespoon or two
  • a demijohn, an airlock, a funnel and swing-top bottles.

Click here for complete instructions


  1. Source:


15 thoughts on “Benefits of Raw Honey with 5 recipes

  1. I love raw honey, and as it happens just prepared a honey and ginger mixture to ward off what might be a cold this way commeth. I don’t use sugar. It’s honey and maple syrup or nothing. Thanks for sharing this post. The Rhubarb and honey fermented soda is a recipe that I think would help me get my belch on!

    Liked by 1 person

    1. I’m glad you enjoyed the post. 👍🙏 I use the purest ingredients possible. When it comes to sugar, that means either honey or maple syrup. I also add rapadura to the mix on occasion. It’s funny you mention using it for a cold. I almost posted a cough syrup recipe, but instead chose the soda.

      Liked by 1 person

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