Lowering Triglycerides with Honey: Advantages and Usage Instructions
Honey, a sweet and versatile substance, has been long-known for its potential health benefits. Some studies suggest that it may have a positive impact on triglyceride levels, a type of fat found in the blood.
A generally heart-healthy diet focuses on foods such as fruits and vegetables, whole grains, low-fat or fat-free dairy, lean sources of protein like tofu and chicken, and healthy fats from oily fish, olive oil, nuts, and seeds. Honey, with its complex sugars, may offer some benefits in lowering triglycerides compared to simpler sugars like white sugar. Some scientists suggest that honey may contain compounds similar to niacin, which can help reduce triglycerides.
However, not all studies have had the same findings. A 2015 study found that honey, sucrose, and high-fructose corn syrup all had the same effect, raising triglyceride levels. Contrastingly, a 2019 review found that natural honey significantly reduces triglyceride levels. The range of honey amounts used in trials makes it unclear how much people with high triglycerides should eat per day.
The Centers for Disease Control and Prevention (CDC) recommends that added sugars should not exceed someone's daily calories. Consuming 75 g of honey equates to approximately 22 teaspoons, which would exceed 11.4% of a person's daily caloric intake if they consume 2,000 calories per day. It's important to combine the consumption of honey with an overall heart-healthy diet and consult a doctor or dietitian for more help adjusting the diet to lower triglycerides.
Other added sugars can appear under many names, such as glucose, dextrose, maltodextrin, corn syrup, and molasses. Compared with other added sugars, honey is the only type that may decrease triglyceride levels, but only in moderate amounts.
Manuka honey, which comes from the nectar of the manuka tree, has additional antibacterial, antioxidant, and anticancer properties. Its higher phenol content may impact lipid levels, but no studies have compared manuka with other types of honey in relation to lowering triglycerides.
Seaweed and garlic are also said to have some benefits in lowering triglycerides, but more research is necessary to determine their effectiveness. The American Heart Association found evidence that certain functional foods may lower triglycerides, including soy protein, green tea, red yeast rice, products containing plant sterols, and foods containing omega-3s from marine sources.
Currently, there is limited specific scientific consensus directly addressing the effect of different types of honey on triglyceride levels. However, honey is known for its potential health benefits, including antioxidant properties and potential effects on cardiovascular health. Some studies suggest that certain bioactive compounds in honey might have beneficial effects on metabolic health, but these findings are not specifically focused on triglyceride levels across different honey types.
For a comprehensive understanding, it's important to consider broader research on natural products and their impact on lipid metabolism. Generally, scientific consensus is developed from a broad base of evidence, including multiple studies and types of data, rather than being based on a single study or type of data. Therefore, while honey may have health benefits, its specific impact on triglyceride levels would require targeted research to establish a clear consensus.
Honey can be used as a replacement for sugar in various foods such as drinks (tea, plain cereals), fruits (apples, berries), yogurt, homemade dressings, sauces, marinades, glazes for vegetables or meat, and store-bought products with honey as the only sweetener.
- Honey, with its potential to impact triglyceride levels, may offer a slightly better option compared to simpler sugars like white sugar within a generally heart-healthy diet that focuses on nutrition and fitness.
- Some scientists suggest that the complex sugars found in honey may contain compounds similar to niacin, which can help reduce triglycerides, though more research is needed to establish a clear consensus.
- Despite some studies suggesting honey may lower triglyceride levels, not all research supports this claim, with some findings indicating honey, sucrose, and high-fructose corn syrup may all raise triglyceride levels.
- For individuals managing medical conditions such as chronic diseases like type-2 diabetes or who are concerned about their triglyceride levels, it's crucial to consult a healthcare professional or dietitian for advice on dietary adjustments and the role of honey in health and wellness.
