Most of us are always looking for the best foods which promote weight loss. Most dieters have chosen to make a conscious effort in light of the theory that dietary changes can burn fat for weight loss. One of the valuable foods for weight loss which is in most kitchens yet highly overlooked is raw honey. Raw honey has been scientifically proven to help your body burn fat and maintain steady weight loss. This read discusses ways raw honey benefits weight loss, including different ways you can incorporate this ingredient into your weight loss diet plan. Take a look.
Raw Honey Definition And Extraction
Honey is a natural sweetener produced by the Apis mellifera bees. They collect the nectar of plants or excretions of plant-sucking insects on the living parts of plants and combine them with particular substances of their own (1).
However, other species of bees and insects can also produce honey. These are the Nectarina wasps found in South America, stingless bees, and honey ants, mainly the Melophorus inflatus in Australia (1).
It is worth noting that honey is divided into two broad categories. One is the Blossom or Nectar Honey originating from nectars of plants, and the second one is the Honeydew Honey obtained from excretions of plant-sucking insects (1). However, honeydew honey can also be acquired from sap-sucking insects like aphids (1).
Does Raw Honey Promote Weight Loss?
Yes, it does. While looking through most weight loss diet plans, you may realize that raw honey is a staple. It is recommended for dieters, unlike artificial sweeteners, and for good reasons. The first and most solid reason raw honey is recommended for weight loss is due to its nutritional profile.
To better understand its nutritional profile, let us evaluate the nutrients in a 100 g serving of raw honey. According to the U.S. Department of Agriculture database, a 100 g serving of raw honey contains the following (4):
- Calories- 304
- Protein- 0.3 g
- Total fat- 0 g
- Total carbs- 82.4 g
- Fiber- 0.2 g
The low level of honey calories as compared to other sweeteners make it effective for weight loss. For example, the U.S. Department of Agriculture database reveals that a 100 g serving of the agave syrup sweetener contains the following (6):
- Calories- 310
- Protein- 0.09 g
- Total fat- 0.45 g
- Total carbs- 76.4 g
- Fiber- 0.2 g
- Calories- 398
- Protein- 0 g
- Total fat- 0 g
- Total carbs- 99.5 g
This comparison shows that raw honey has the least calorie count of 304, followed by agave syrup (310) then baking sweeteners (398). However, note that the honey calories may compromise your weight loss efforts if you consume excess servings.
Additionally, besides helping with weight management, honey also contains other essential nutrients that have additional health benefits, including (2):
- Reducing the risk of cardiovascular disorders.
- Preventing acid reflux.
- Healing wounds and burns.
- Fighting infections by killing bacteria.
- Relieving cold and cough symptoms.
- Used as remedies for stress, bad breath, hiccups, vomiting, high blood pressure, eczema, sleep disturbances, stomach ulcers, diarrhea, hangovers, and jaundice.
How Raw Honey Benefits Weight Loss
Most people add honey to their daily tea or coffee for weight loss without realizing how it works. Yes, honey can keep unwanted weight at bay and for the long haul. But do you know the running theory behind its link to weight loss? Let us break it down for you. Below are scientifically discovered ways raw honey promotes safe and healthy weight loss:
By Suppressing Your Appetite
Honey has the power of suppressing the appetite, which is why it is a favorite amongst dieters (2). Unfortunately, although some people may want to lose weight, their appetite may hinder them from acquiring sustainable results.
You will find that such people overeat throughout the day leading to a calorie surplus, the primary cause of weight gain. One advantage of using honey for weight loss is that it increases satiety and curbs small hunger pangs. This prevents overindulging, which eventually causes unwanted weight gain.
Honey Promotes Weight Loss Through Its Protective Properties Against Obesity
Obesity is a global pandemic classified among the cluster of multiple risk factors that cause metabolic syndrome. Experts state that individuals with obesity report weight gain, particularly around their midsection (1).
So, one of the criteria experts use to detect the risk for obesity is by measuring the waist size or circumference. This represents the accumulation of visceral adipose, which may increase your risk of other conditions like heart disease, stroke, and high blood pressure (1).
A 2018 study showed that consuming raw honey could promote weight loss due to its protective effects against obesity (1). In addition, the study reported that experimental animal studies showed that rats consuming honeydew honey prevented overall weight gain more than those consuming sucrose (1).
Similarly, 7-day old rats were fed cane syrup and honey with identical nutritional values and then observed. The study revealed that the rats consuming cane syrup reported substantially higher visceral fat than those fed with honey (1).
Since several animal studies have been translated into human studies, it is believed that raw honey has the same effects on humans. So, the running theory is that raw honey promotes weight loss by reducing the accumulation of visceral adipose.
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How To Lose Weight With Honey
Some people confine themselves to consuming honey in tea or coffee only. That said, there are different and more effective ways you could consume raw honey for faster weight loss. These methods include:
Adding Honey To Warm Water
One of the most refreshing drinks to consume for weight loss is warm water mixed with a teaspoon of raw honey and half a lemon juice. Several sources show that consuming this drink in the morning and on an empty stomach can promote weight loss by supporting your metabolism.
This means that raw honey lemon water benefits weight loss by providing you with nourishment that keeps you active and energetic to burn calories throughout the day.
Garlic And Honey Combo For Weight Loss
Drinking a glass of warm water with garlic and raw honey can also promote weight loss. Medical News Today acknowledges that garlic can promote weight loss by supporting your metabolism (8). It is also known as an appetite suppressant that prevents you from overeating (8). When you mix garlic and honey, you benefit from the weight loss properties of the two.
Cinnamon And Honey For Weight Loss
Another highly recommended method of consuming raw honey for weight loss is by mixing it with cinnamon. Medical News Today shows that cinnamon reduces some of the bad effects of consuming high-fat foods (9).
Additionally, cinnamon has been shown to promote weight loss due to its effect on blood glucose levels (9). The metabolizing properties of these two ingredients will help you burn more calories and be energetic throughout the day. Additionally, the mixture will promote weight loss by increasing satiety and avoiding binge eating.
Cooking With Honey
You can also consume raw honey by using it to prepare different dishes. For example, you can consider any if not all of these delicious honey recipes from BBC Good Food (5):
- Honey-oranged poached plums.
- Honey, parsnip & coconut cake.
- Honey-roast confit of duck.
- Honeyed nut & pomegranate pots.
- Honey & orange roast sea bass with lentils.
- Honey & mustard ham hock pie with flaky cheese pastry.
Be sure, though, to get the green light from your nutritionist. It is essential to validate that their dishes meet your calorie and dietary requirements and can promote weight loss.
- Drizzling honey over fruit salads and Greek yogurt.
- Pouring it over soft cheeses and grill.
- Using it as a sweetener and in baking.
- Adding it to your green or weight loss smoothies.
What Is The Best Honey For Weight Loss?
There are many different flavors of honey. Each has a different taste and aroma. The most commonly used honeys in most households include clover from Britain, orange blossom from Mexico, the U.S., and Europe, and lemon blossom from Mexico (3).
There are also varieties like acacia from Canada, China, and Europe and leatherwood from New Zealand (6). Flavors like Scottish heather, Hymettus from Greece, lavender from France, eucalyptus from Australia and the Mediterranean, and Manuka from New Zealand are more intense (3).
Although it comes down to preference, it would be best to consult your dietitian on the best flavor for weight loss. In addition, some flavors are more rewarding with specific roles. For example, runny honey is recommended for cooking because it is easier to cook with (3).
Although raw honey can promote weight loss, most experts suggest you also make a healthy lifestyle and dietary changes for weight loss. Some of these interventions include;
- Drinking enough water.
- Exercising or indulging in physical activity.
- Practicing mindful eating.
- Practicing portion control.
- Getting adequate rest.
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The Bottom Line
Raw honey is a natural sweetener that can promote weight loss by suppressing appetite and preventing obesity. Research also shows that raw honey benefits weight loss with its low-calorie count which helps you create and maintain a calorie deficit for weight loss. Luckily, there are different ways you can consume raw honey for weight loss. Some include drinking garlic and honey water, lemon honey water, and cinnamon honey water. Be sure to talk to your doctor and dietitian before making any dietary changes.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- A Review on the Protective Effects of Honey against Metabolic Syndrome (2018, ncbi.nlm.nih.gov)
- Everything you need to know about honey (2021, medicalnewstoday.com)
- Honey (2022, bbcgoodfood.com)
- Honey (2022, fdc.nal.usda.gov)
- Honey recipes (2022, bbcgoodfood.com)
- Sweetener, syrup, agave (2019, fdc.nal.usda.gov)
- Sweeteners, for baking, contains sugar and sucralose (2019, fdc.nal.usda.gov)
- What are the benefits of garlic? (2017, medicalnewstoday.com)
- What’s to know about cinnamon powder? (2017, medicalnewstoday.com)