THE ULTIMATE GUIDE TO KICKING SUGAR by Flora Zhao - HTML preview

Chapter 3

NATURAL SUGARS: HONEY, MAPLE, AND COCONUT

consumption of honey led to weight reduction, controlled

blood pressure, and improved cardiovascular conditions in all patients.

A 2018 review published in Oxidate Medicine and

Cellular Longevity revealed that honey has beneficial ef-

fects on diabetes, a complex disease. Compared with sug-

ar, consuming honey can reduce weight and lower blood

sugar levels in both healthy people and patients with di-

abetes. A systematic review and meta-analysis published

in Nutrition Reviews in 2022 also confirmed the positive

effects of honey on blood sugar and metabolism.

How Does Honey Mediate Blood

Sugar?

How can honey lower blood sugar levels, despite being a

type of sugar?

Khan explained that honey contains 30 to 40 differ-

Both healthy individuals and diabetic patients experienced smaller fluctuations in blood ent types of rare sugars, which play a role in regulating ap-sugar levels when consuming honey.

petite-related hormones and insulin secretion, ultimately honey in water, on an empty stomach twice per day before

promoting glucose metabolism.

meals. They consumed an additional 25 milliliters of hon-

These rare sugars can help mitigate the effects of

ey as the sole sweetener in their diets.

fructose and glucose, resulting in lower fasting blood sug-During the trial, none of these patients experienced

ar levels and improved blood sugar control. Some of these diabetic ketoacidosis or hyperglycemic hyperosmolar

sugars also nourish beneficial gut bacteria, while others state (common symptoms include dry skin or tongue,

have immune-enhancing properties.

fruity breath, drowsiness, confusion, difficulty breathing, The compounds and flavonoids found in honey pos-rapid heartbeat, abdominal pain, and vomiting). Long-term sess antioxidant properties that can improve the progres-48

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Chapter 3

NATURAL SUGARS: HONEY, MAPLE, AND COCONUT

sion of diabetes caused by oxidative stress and metabolic genotoxic compound, diminishing honey’s beneficial ef-disorders associated with the condition. Interestingly, the fects.

antioxidant capacity of honey is associated with its color, During heat processing, the beneficial bacteria pres-with darker honey having a higher antioxidant value.

ent in honey are also reduced.

The trace elements found in honey, such as zinc and

Some of the antioxidant compounds in honey are also

selenium, are also believed to contribute to blood sugar

lost during heat processing and can diminish honey’s abil-control.

ity to promote metabolism and lower fasting blood sugar

Specific proteins present in honey can activate the

levels. One study showed that heat processing can reduce

body’s innate immune system.

the antioxidant capacity of honey by 33.4 percent.

Khan emphasized that choosing honey from a single

floral source ensures that “the composition of honey will be consistent,” making it easier to derive specific benefits.

Raw Versus Processed Honey: What’s

He said honey sourced from multiple floral origins

the Difference?

may come from different regions, suppliers, or even coun-

tries, resulting in significant variations in their rare sugar Khan said the data suggest that raw honey has more ben-content. Mixing honey from different sources diminishes

efits than honey that has undergone high-temperature

its overall benefits. The aforementioned review study from processing. Those who consume processed honey also ex-2022 indicated that, within a healthy dietary pattern, hon-perience benefits, “but they might be more muted or less.”

ey from a single floral source, particularly acacia and clo-Raw honey retains more of its beneficial components

ver, can improve blood sugar control and lipid levels.

and bioactivity, while the processing of regular honey can According to Khan’s research, optimal benefits were

alter its composition and reduce its bioactivity.

observed when people consumed roughly 2 tablespoons,

During production, honey is often briefly heated to

or about 40 grams, of honey per day as a replacement for

reduce moisture and yeast content, but this process can

sugar.

also lower the amount of diastase enzyme in the honey.

Diastase aids in the breakdown of starch, and its reduction may affect the honey’s overall bioactivity.

Heat processing of honey can lead to an increase in a

substance known as hydroxymethylfurfural (HMF). When

metabolized in the human body, HMF can convert into a

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NATURAL SUGARS: HONEY, MAPLE, AND COCONUT

Honey: Ancient

Medicine

“We’ve already got this great gift from

nature that is a solution to superbugs.

… Bacteria quickly learn how to fight off

the effects of the antibiotic drugs, but

they don’t have honey resistance.”

Nural Cokcetin, research fellow, Australian Institute for Microbiology

Honey is a sweet food and medicine that nature has gifted us. Its history of medicinal use can be traced back 8,000

years. Sometimes, the therapeutic effects of honey sur-

pass even those of medications, particularly the outstanding antibacterial and antiviral properties.

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