Honey for Weight Loss: Facts and Myth You Need to Know About It

Is Honey Good for Weight Loss?

Honey is a remarkable natural gift with a plethora of benefits. Popular for its versatility, it serves many purposes, from providing nourishment and acting as a natural sweetener to offering moisturising, medicinal, antibacterial and anti-inflammatory properties. Whether spreading it on toast for breakfast or mixing it to make a delicious morning energy drink, honey proves valuable time and time again.

Nutritional Breakdown and Benefits of Honey

A tablespoon of honey contains:

• 64 calories
• 0g Fat
• 0 mg Sodium
• 17g carbs
• 17-gram sugars
• 0 g protein

Moreover, it is abundant in flavonoids and other antioxidants that aids general health as honey has lower glycaemic index as compared to ordinary sugar, blood sugar levels rise too slowly, which helps regulate appetite and cravings. These potential benefits are negligible compared to the negative impact of its high sugar content for someone managing diabetes. Hence the primary dietary advice is to minimize all added sugars, including honey, and to obtain antioxidants from low-sugar sources like non-starchy vegetables and berries.

For individuals with diabetes, honey should be treated with the same caution as other added sugars and consumed sparingly, if at all, while carefully accounting for it within their meal plan.

Why Do You Need to Consume Honey for Weight Loss?

Honey is rich in nutritional and health-relevant components: carbohydrates, mainly fructose and glucose. In addition, it contains small amounts of proteins, minerals, enzymes, amino acids, aroma compounds, trace elements, vitamins and polyphenols. Here are the benefits of consuming honey for weight loss: 

1. Natural Sweetener

Honey is popular as a natural sweetener worldwide. People who are overweight and have a craving for sweets can incorporate it into their diet. It enhances the taste of food and adds to its nutritional value. Combining simple and complex sugars, acids, enzymes, vitamins, and minerals, honey can help satisfy sweet cravings more healthily.

2. Anti-obesity Effects

Various studies have shown that honey has anti-obesity effects. The presence of active components, such as phenol and flavonoids, boosts fat breakdown and inhibits fat formation. Several studies have shown honey's impact on obesity in animal models and humans. You can add this natural sweetener to your diet to help manage body weight.

3. Improves Digestion and Gut Health

According to research, oregano honey may potentially treat Helicobacter pylori (H. pylori), a common cause of stomach ulcers. Additionally, raw honey contains beneficial probiotics that help maintain a healthy gut, which is essential for proper digestion and overall well-being. When digestion improves, your weight loss journey becomes smoother and more effective.

4. Rich in Nutrients

Irrespective of refined sugar, honey is packed with beneficial vitamins and minerals. It contributes to weight loss and enhances general health if you use it in moderation.

5. Controls Appetite

Honey’s plant compounds can help decrease appetite. As a resultant, it might be a helpful supplement to a diet plan for losing weight.

Note: Honey is a concentrated source of added sugar with minimal nutritional value relative to its calorie content. There is no evidence that it boosts metabolism in a meaningful way for weight loss. For effective weight management, the World Health Organization strongly recommends reducing the intake of all free sugars, including honey.

How to Consume Honey for Weight Loss?

Here are five healthy and delicious ideas to make your fitness journey with honey unforgettable:

1.Honey with Warm Water

You can take one spoonful of honey mixed with warm water and drink it on an empty stomach. This morning drink can help jumpstart your metabolism. It reduces food cravings and promotes a feeling of fullness throughout the day, which can ultimately lead to a reduction in overall calorie intake.

2.Honey with Green Tea

Many people find it hard to consume green tea due to its bitterness. For them, honey is a great option. Just a spoonful of honey in a cup of green tea not only reduces its bitter taste but also enhances the beverage's effectiveness within seconds.

3.​Use it in Your Pre-Workout Drink

Honey can instantly accelerate your body's energy levels. It is known that when you have more energy, you can exert more effort during exercise. So, increase your energy levels by consuming honey before or during exercise. You can add it to your drink and gain the extra energy needed to exercise at a higher intensity. 

4.Cinnamon and Honey

This is an excellent trick for tea lovers to satisfy a sweet tooth while managing weight. Add a spoonful of honey and half a teaspoon of cinnamon to your cup of tea. These two ingredients have metabolising properties that help you gain energy throughout the day. This tasteful drink also enables you to maintain your appetite and avoid binge eating.

5.Making Sweets

Since it is regarded as a natural sweetener, you can use this ingredient to make homemade sweets and satisfy your sweet cravings. Due to its components and potential health benefits, it is a healthier alternative to refined sugar. It offers additional nutrients while offering a sweet taste. However, it should still be consumed in moderation to keep your diet balanced.

Incorporating honey in your foods and beverages, such as tea, morning energy drinks, yoghurt, or oats, can help you in many ways. You can rely on it for weight loss as it contains zero fat. However, be mindful of the total calorie intake and not rely solely on honey to burn fat. Using honey in moderation and as part of a calorie-controlled diet is advisable.

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