Honey bees produce honey by secreting a sweet substance created from plant nectar. Honey varies in color and flavor depending upon the source of the nectar. The glycemic index rates foods based on how they affect blood sugar. Although honey provides a natural substitution for sugar, over consumption may raise sugar levels too high, according to Dr. Ray Sahelian.
Identification
Honey provides 17 g of carbohydrates and 64 calories per tablespoon. Honey contains trace minerals, enzymes, vitamins and protein constituents. Honey also contains compounds such as flavonoids that act as antioxidants, which prevent free radical damage. Darker colored honey contains more antioxidants than lighter honey.
Facts
The glycemic index, invented in 1981, assesses foods containing carbohydrates based on how they affect blood sugar. Foods fall somewhere on the GI scale between 1 and 100. Foods higher on the GI index raise blood sugar faster than low GI foods. Low GI foods range from one to 54, intermediate GI foods range from 55 to 69 and high GI foods have a GI of over 69.
Features
Scientists determine the glycemic index of foods in a laboratory setting and provide consumers with GI charts to determine the GI value of various foods. Honey's glycemic index varies depending upon the nectar source and the varying amounts of glucose and fructose it contains. Clover, buckwheat, cotton and tupelo honeys fall on the GI scale approximately between 69 and 74, according to a 2006 study published in the Journal of the American Dietetic Association.
Benefits
Unprocessed honey contains anti-bacterial, anti-fungal and anti-viral properties. Honey also provides the carbohydrates necessary to replace and maintain glycogen in muscles, according to the National Honey Board. Adhering to a diet with an overall low GI value can help regulate blood sugar levels and may control your appetite.
Considerations
Honey possesses a sweeter flavor than sugar, so use less if substituting honey for sugar. Although honey and sugar have a similar glycemic index value, honey contains more vital nutrients such as calcium and potassium. When substituting with honey, reduce the liquid and cooking temperatures in recipes.
References
- Dr. Ray Sahelian: Honey Benefit
- National Honey Board: Nutrition Facts
- Carbs-information.com: Glycemic Index for Blood Glucose Control
- "Journal of the American Dietetic Association"; US Honeys Varying in Glucose and Fructose Content; Jennifer Ilana Ischayek, MS, RD, Mark Kern, PhD, RD; August 2006
- WHFoods: Honey
- MayoClinic.com: Glycemic Index Diet
