The benefits of honey

Honey may seem like a natural healthy food, but the truth is that honey is a concentrated source of sugar. When used in moderation honey can complement a healthy eating plan.

However, honey is not the kind of food that should be abused, especially if you have diabetes. Here is the latest news about the nutritional value of honey and scientific research.

Nutritional value of honey

Nutritionists and experts on healthy eating provide the following information - 1 tablespoon (21 grams) 100% pure bee honey

· Calories: 64

· Fat: 0 g

· Sodium: 0 mg

· Carbohydrates: 17 g

· Fiber: 0 g

· Sugar: 17 g

· Protein: 0 g

Carbohydrates

Calories in honey is formed from carbohydrates, including sugar. The sugar in honey is about 50% glucose and 50% fructose. The glycemic index of honey depends on the type of honey you buy, but experts estimate it to around 58 ,with a glycemic index of 12. For comparison, the glycemic index of table sugar (sucrose) is 65.

Fats

Honey has no fat.

Proteins

Honey contains trace amounts of protein depending on the product (up to 0.06 g of honey in some products), but not enough to meet your daily protein requirements.

Vitamins and minerals

Vitamins and minerals contained in honey may include b vitamins, calcium, copper, iron, zinc and other which are mostly derived from

of soil and plants that produce nectar. The quality of honey and mineral content in it are determined by where it is grown and how it is treated. As a rule, darker honey contains more vitamins and minerals than pale honey.

Health benefits

It was shown that some varieties of honey offer promising medicinal properties. When using honey in everyday life it is important to balance

the alleged health benefits from the cost of food (high sugar content) honey.

Helps cure some of the problems with the gastrointestinal tract

Studies have demonstrated a positive effect of honey for treatment of irritable bowel syndrome (IBS). In the fasting raw Manuka honey soothes the stomach and reduces the symptoms of diarrhea and constipation. Honey reduces the severity and duration of viral diarrhea is better than conventional antiviral treatment.

Supports reproductive health

Type of honey called Royal jelly, has a huge impact on women's reproductive health. Royal jelly has been found to alleviate premenstrual syndrome (PMS) and menopausal symptoms. The antioxidants in Royal jelly can help to reduce oxidative damage associated with aging ovaries. Preliminary studies in animals also suggest that Royal jelly improves sperm quality in men, and although this is promising, this effect is not yet proven on humans.

Healing wounds

Propolis, a component in honey is composed of 50% resin, 30% wax, 10% essential oils, 5% pollen and 5% other organic compounds. Propolis inhibits the activity of free radicals and promotes the synthesis of collagen, useful for healing wounds. The ability of propolis to promote effective wound healing in diabetic ulcers of feet and some types of acne when applied topically.

Reduces the risk of cancer

Honey affects the development of cancer at multiple stages of disease progression. It has been shown that honey induces apoptosis of tumor cells (cell death), reduces inflammation and inhibits tumor growth. Although honey itself is not effective in the treatment of cancer, preliminary studies indicate the need for further study.

Allergy

Honey is not a common allergen, however, there were cases showing anaphylaxis.

Anaphylaxis in the use of honey is an IgE-mediated reaction (food Allergy). Propolis has been documented as a contact allergen for those

the collection of honey. If you suspect an Allergy to honey, see your doctor for a full assessment.

Side effects

If for medical reasons you stick to a meal plan with low carb, you must limit the intake of honey. Honey is almost pure sugar (carbohydrates). Despite the associated health benefits, honey is still increases the level of glucose in blood and should be taken into account when considering the overall consumption of carbohydrates.

Varieties

In the Russian Federation there are many varieties of honey, each of which comes from unique floral sources, or different climatic conditions. Examples include clover honey, the honey field flower, orange flower honey, buckwheat honey, honey, avocado and alfalfa honey. Honey, store-bought, can be raw or pasteurized.

· Raw honey comes directly from the beehive and is not processed, not heated and not pasteurized.

· Pasteurized honey is filtered and processed to create a transparent product that is easier to pack and pour.

Pasteurization can destroy some of the trace elements related to health benefits of honey. If a food label indicates "pure honey", it means that no other substances were not added during food processing.

When you should buy honey

For the most healthy nutrition, raw honey from the local farmer's market. If you like the taste of honey, choose the darker varieties have a stronger flavor, allowing you to use less product for the same taste effect. Honey can be found anytime of the year packaged in glass or plastic bottles.

Storage and food safety

Raw and processed honey should be stored at temperatures below 0 degrees Celsius to prevent crystallization and color change the flavor. Honey naturally has antimicrobial activity, but it should be protected from exposure to external moisture. General recommendation concerning the shelf life of honey is two years,

however, this may vary. Sealed, sanitized containers help to preserve the shelf life and safety of honey.

How to cook with honey

Honey - the versatile sweetener, so in the kitchen you can use it as a worthy replacement for sugar. However, some cooks experience difficulties when cooking with honey, as it's too stringy, sticky and makes a mess. If you buy a jar of honey (in contrast to squeeze bottles), a spoon of honey can become a problem. Experienced experts recommend first to spray a spoon or measuring Cup with cooking spray so the honey slid off without a trace.

When you substitute honey for granulated sugar in recipes it is important to remember that honey has a stronger taste, higher acidity and higher moisture content than sugar. Experts recommend the use of pastry 1/2 to 3/4 Cup honey for each Cup of sugar in the recipe and reduce the amount of liquid by 1/4 Cup for each Cup of sugar replaced. Also, if the recipe does not include baking soda, add 1/4 teaspoon of honey for each Cup of sugar replaced. You also need to lower the oven temperature by 4 degrees Celsius and carefully monitor the temperature.

The benefits of honey for athletes

The med gathered a wide range of vitamins and useful organic compounds and micronutrients (amino acids, organic acids, minerals)

Before training, the body needs energy, carbs are necessary. Honey is the best source of carbohydrates and a teaspoon of honey with warm tea or milk for 1-2 hours before sports, will be very useful.

After training med will actively restore muscle cells after heavy loads, it will slow down the catabolism (destruction of cells) and to restore energy metabolism after exercise. Use honey preferably with protein foods, such as cheese