If you have allergies, a sore throat or a cut or scratch, you might reach for honey. It’s been used for centuries, and it has a reputation as a go-to remedy for lots of health concerns. But not every claim about honey is backed by science.
We turned to Felicia Lane-Downs, a registered dietitian with Banner Health, to sort facts from fiction and help us understand when honey can be helpful and when it might do more harm than good.
Is honey always a healthy choice?
Myth: Honey is always healthier than sugar.
Fact: Honey has some perks, but it’s still sugar.
“Honey offers some vitamin B and C, minerals and antioxidants not found in refined sugar. Honey is not a highly processed food like refined sugar, and it takes a smaller amount to sweeten items with honey compared to refined sugar,” Lane-Downs said.
But honey is a natural sugar. Both honey and refined/table sugar are carbohydrates and they can spike blood sugar levels and cause weight gain if you use too much. Whether you’re managing your weight, blood sugar or overall health, moderation is key.
Smart tips when using honey
If you enjoy honey, use small amounts:
- Drizzle it over oatmeal or yogurt instead of adding refined/table sugar
- Stir a little into herbal tea for a little sweetness
- Use it in recipes where a touch of flavor makes a difference
Can honey cure allergies?
Myth: Eating local honey helps prevent or treat seasonal allergies.
Fact: Most honey doesn’t contain enough pollen to affect allergies.
The theory is that honey made from local flowers might work like a natural allergy shot. But most allergens that trigger hay fever, like tree, grass and weed pollens, aren’t found in honey.
There’s also no strong scientific evidence showing that honey reduces allergy symptoms.
“Honey does not prevent or treat seasonal allergies. Local honey has a very small amount of local pollen, which may help some people have a less severe reaction. But honey alone probably won’t prevent a reaction,” Lane-Downs said.
Better options for those with allergies
Talk with your health care provider:
- Ask about allergy testing to spot triggers
- Discuss treatments like antihistamines or nasal sprays
- Consider immunotherapy for long-term relief
Is it safe to give honey to babies?
Myth: A little honey is okay for babies.
Fact: Babies under 12 months should never be given honey. Even a small amount of honey can be dangerous.
“Honey may contain spores of a bacteria called Clostridium botulinum that isn’t destroyed by pasteurization. These spores produce a neurotoxin inside the intestines and cause infant botulism, a rare but serious illness. A baby’s digestive system isn’t mature enough to fight off these spores,” Lane-Downs said. Infant botulism can be deadly.
Warning signs of infant botulism include:
- Weak crying or a soft voice
- Poor feeding or sucking
- Constipation or fewer wet diapers
- Muscle weakness or floppy arms or legs
- Trouble breathing
A safe timeline for your child to eat honey
Your baby needs a mature digestive tract and good immunity to safely eat honey. Once your child is at least 12 months old, it’s generally safe to introduce honey into their diet. “For children older than 12 months but with a compromised immune system, consult their physician,” Lane-Downs said.
Does raw honey have special healing powers?
Myth: Raw honey is a powerful natural medicine for wounds and infections.
Fact: Only medical-grade honey has been proven to help with wound care.
Medical-grade honey may support healing for certain types of wounds. “It depends on the type of honey used and how severe the infection is. The honey needs to be sterilized to prevent an additional infection,” Lane-Downs said.
Raw or store-bought honey is not the same and may raise your risk of infection.
Care tips for treating wounds
For minor cuts and scrapes, use basic care:
- Wash the area gently with soap and water
- Cover with a clean bandage
- Contact a doctor if the wound doesn’t heal or looks infected
Is all honey the same?
Myth: All honey has the same nutrients and benefits.
Fact: Honey varies by type, source and how it’s processed.
“All honey is not equal. The location the honey came from and the type of honey will have different nutritional and medicinal properties,” Lane-Downs said.
Raw honey is unfiltered and may contain more enzymes and antioxidants. Pasteurized honey is heated and filtered, which gives it a smoother texture but may reduce some nutrients.
Flavored honeys or blends might contain added sugars or syrups that you’re not expecting.
Read labels before using honey
If you want the most natural option:
- Look for products labeled 100% pure honey
- Avoid blends or honey-flavored syrups
- Ask your provider or a dietitian if you have concerns
The bottom line on honey and your health
Honey can be a tasty and natural way to sweeten food, but it’s not a cure-all. It won’t prevent allergies, it’s not safe for babies under 1 year of age and it shouldn’t replace medical care. Like any added sugar, you should use it in moderation.
If you’re unsure about allergies, nutrition or safe home remedies, talk with a health care provider at Banner Health. Our team of allergy specialists and registered dietitians are ready to support your health goals.
Whether you’re managing seasonal allergies or looking for safe nutrition advice for your child, we’re here with trusted, evidence-based care tailored to your needs.
