Honey's hidden health benefits, spending more on manuka, received from saga 2026 01 29

[Colin Howard]

Greetings,

I am keen on honey, nowadays, don't tend to have it often due to my type 2
diabetes, tend to like honey on toasted crumpets, with a moderate amount of
butter or good margerine such as LerPack.

I sometimes have honey and lemon and ginger tea, either made up by me, or
taken as a tea bag from a packet.

I'll certainly give more thought to how I can use honey.

Could honey be the sweetest way to supercharge your health this year? Our
experts explain the benefits and which to buy.
By Emma Lazenby | Published - 27 Jan 2026

Winnie the Pooh may have been onto something. And so might historic honey
fans such as the ancient Egyptians and Greeks, who hailed the sweet syrup as
the food of the gods.

Science shows many of our honey jars today are packed with bioactive
ingredients with antioxidant and antibacterial properties.

But do certain honey types pack a bigger health punch alongside their sweet
kick? And with the price of manuka honey soaring, what makes it so special?

Around 65 tonnes of the sweet stuff is drizzled on porridge, spread on toast
and stirred into hot drinks in the UK each year, so we spoke to a honey
expert and a top nutritionist to discover just what it means for our health.

What is honey and why is it good for us?

Our clever bee friends collect nectar from flowering plants, which mixes
with the insects' natural enzymes before it's deposited in the hive and
stored as honeycomb for the winter months. The bees fan the nectar with
their wings to remove any moisture, resulting in our beloved honey.

Nutritionist, writer and broadcaster Amanda Ursell explains the science
behind bees' honey-making and its associated health benefits: "Bees not only
collect flower nectar but plant secretions and excretions of plant-sucking
insects. This helps to explain the wide range of enzymes, organic acids,
vitamins, minerals and phenolic compounds (plant chemicals) ending up in the
honey they make.

"This combination provides an array of anti-inflammatory, antioxidant and
antimicrobial properties to help protect plants, for example, from harmful
pathogens and ultraviolet radiation. There is a growing body of scientific
evidence to suggest these bioactive compounds can impact human health as
well."

A drizzle of honey on your porridge can bring a host of benefits

Is honey better for us than sugar?

Co-founder of the Honey Guild Helen Rogers believes so: "All sugars should
be consumed in moderation, but honey is denser and sweeter so less needs to
be used."

Honey has a slightly lower glycaemic index rating, too (58 rather than sugar's
60) and so the sugar spike is slower. It also contains many vitamins and
minerals absent in refined sugar: zinc, magnesium and vitamin C to name a
few.

Ursell adds: "A teaspoon of sugar weighs 4g and provides 16 calories, versus
a teaspoon of honey, which weighs 7g and provides 21 calories. If doing a
straight swap on a bowl of porridge, for example, you may prefer the
lower-calorie sugar option. However, with honey's plethora of 'added value'
phenolic compounds, I'd personally opt for the latter."

Heart protection

The powerful antioxidant properties of polyphenols (plant compounds) found
in honey can help to dampen inflammation, reduce oxidative stress and lower
cholesterol levels, according to a study on its cardio-protective effects.

And further research on honey's impact on blood pressure found a lower risk
in post-menopausal women who consumed around 3 teaspoons of honey a day.

Winter health

Is there any truth behind the soothing properties of honey on our common
winter ailments? "Several studies on adults and children have linked
consuming honey with significant reductions in night coughing, as well as a
reduction in combined symptoms scores of upper respiratory tract
infections," says Ursell.

"Researchers suggest this may in part be down to its ability to increase
saliva in the mouth and mucus in the respiratory tract, while soothing
irritation in the throat and upper airway."

A further review by Oxford University noted, honey (either alone or stirred
into hot drinks) can reduce the regularity and severity of coughs and colds,
along with how long they linger, when compared to pharmaceutical remedies
such as cough syrups and antihistamines.

Wound healing

One study illustrated how honey application can speed up the healing process
due to its anti-bacterial qualities and high sugar content, which can help
to dry out wounds. This might explain why honey is traditionally used in
Chinese medicine as a topical treatment for mild burns and sores.

Ursell says the science speaks volumes: "The potential bacteria-fighting
properties of honey is one of the most scientifically investigated areas in
honey research, with academics identifying, hydrogen peroxide plays a
particular role in healing."

Honey is great for winter health

Which honey is best for your health?

The array of honey jars on offer when we do our weekly shop can be dizzying,
with more than 50 varieties to choose from on some supermarket websites.

Ursell explains how the differences between honey types are often complex:
"The composition of all honey reflects the complicated relationship between
the honeybee, hive and environment, affecting everything from levels of
sugars, vitamins and phenolic compounds to chemical pollutants and
bacterial/yeast cells."

So, how do we know which honey is best for us?

Manuka honey

Featured in countless health campaigns and "superfoods" lists, manuka honey
rose to fame in the 1990s after New Zealand biochemist Dr Peter Molan
published his findings on its medicinal properties, particularly its
antibacterial abilities. The subsequent global wellness boom propelled
manuka into the "functional food" mainstream with its very own grading
system relating to its antimicrobial strength.

The manuka plant itself had already been valued for centuries by Maori
cultures as a cure for countless ailments, but some New Zealand farmers
later viewed it as nothing more than a pesky weed! Times have certainly
changed, a jar of manuka honey on Harrods' website was recently described as
being of "such a high level of quality that it's only able to be cultivated
once in a generation" and priced at a cool £1,800.

Rogers says: "The high price and publicity associated with manuka is down to
its short flowering season, intense production in remote parts of New
Zealand and limited supply. Plus, some very powerful and successful
marketing!

"The higher the concentration of the active compound methylglyoxal (MGO),
the stronger the antimicrobial effects and the higher the price."

The manuka grading system indicates the amount of milligrams per kilogram of
methylglyoxal within the batch of honey. So, MGO 100+ means 100mg per 1kg of
methylglyoxal and so on.

However, the surge in demand for the unique antimicrobial qualities of MGO
has led to claims of adulteration. Up to half the manuka honey on our shop
shelves may not be genuine, warns Ursell.

But no matter the MGO grading of your manuka, it's important to note, high
temperatures can reduce the antibacterial potency of manuka by breaking down
its active compounds. If you're making a honey drink, just be sure to use
warm, not boiling, water.

Manuka tips

Authentic manuka honey from accredited sources should always include the
following on the label:

Country of origin: "Product of New Zealand"

Where it was harvested and packed

The producer or exporter

Some also include:

Batch numbers

A QR code linking to the product's origin and other background

Certificates of analysis (COAs)

When deciding which MGO grading to opt for and ultimately how much to spend,
Ursell advises: "Only spend what you can afford. While the antimicrobial
properties of a higher MGO manuka honey are revered, when properly assessed
and accredited, you may still find potential benefits in a lower MGO (and
much lower-priced) jar."

Manuka honey with an MGO between 30 and 150 is considered "lower" and can
provide everyday wellness and immune support. These purse-friendly options
can also aid digestion and deliver a range of antioxidant benefits.

High MGO starts at 300+ and its increased antibacterial potency points
towards stronger medicinal qualities, in terms of soothing coughs and sore
throats and helping to fight infection when applied to wounds. But this
comes with higher price tags, some jars can set you back more than £100.

Reputable, affordable brands to look out for in the supermarket are Rowse,
Hilltop and Manuka Doctor, all of which offer low to mid-range MGO manuka
for under £20 a jar, with many under £10.

Manuka's popularity has soared in recent times

Raw honey

Often labelled as "unpasteurised", raw honey holds onto the nutrients,
enzymes and pollen often lost in the processing of mass-produced,
budget-friendly honeys on the supermarket shelves.

Ursell explains: "Raw honey comes straight from the honeycomb and is only
filtered to remove physical debris like grit, while most commercial honey is
filtered and pasteurised."

Rogers adds: "The high heat involved in this pasteurisation process limits
some of the health benefits of honey. In addition, it's difficult to know if
a honey has been pasteurised, as there are no labelling requirements to
indicate this. So, ideally, raw honey should be purchased directly from a
beekeeper when possible."

Supermarket honey

It's still possible to harness the health benefits of the cheaper honey
brands in the shops by looking out for darker honey varieties. They tend to
be higher in antioxidants and trace minerals, such as calcium, iron and
magnesium, than the lighter offerings.

Always check the label and avoid "honey blends" and lots of added
ingredients, such as glucose or corn syrup. Also, when buying a low-cost
jar, aim for a single-origin honey for maximum purity.

"Monofloral" and wildflower

Heather, acacia, lime and orange blossom are all examples of honey varieties
from a single plant source, whereas "wildflower" refers to honey made from
the nectar of many different flowers, according to seasons and regions.

Rogers says: "Wildflower honey indicates the nectar source is native flora,
in contrast to crops planted specifically for harvesting or soil enrichment.

"Most monofloral honeys have a specific therapeutic benefit deriving from
the plant compounds concentrated in the honey. Heather honey has a high
content of polyphenols and some studies show it can contain significantly
more manganese than other honeys, a mineral vital for enzyme function, bone
health and metabolism."

Ursell says that researchers have found effective antibacterial qualities in
wildflower honey, specifically blossom varieties: "A study in 2019 linked
blossom honeys to particularly high hydrogen peroxide content and
antibacterial efficacy," she explains.

The good news is, many brands of both monofloral and wildflower honey are
quite affordable. Good examples are Sainsbury's British Wildflower Honey at
£4.95 a jar, Waitrose No.1 Scottish Heather Honey at £5 and Holland &
Barrett Orange Blossom Honey at £4.50.

Our experts' favourite honey recipes

Ursell recommends a warm lemon and honey drink for the colder months:
"Adjust to your taste, but add the juice from about half a lemon to
approximately 2 teaspoons of honey in a mug. Pour on boiled water (but
slightly cooled) and 'brew'.

"The British Beekeepers Association's (BBKA) whipped feta and honey is great
as a dip, spread on crostini, with a baked potato or grilled chicken.

"The BBKA's tahini drop honey and chocolate cookies, while being a sweet
treat, provide added nutrients such as calcium and protein, plus
antioxidants."

Rogers has these top tips for delicious ways to enjoy honey: "It can be
substituted for part of the sugar content in many traditional recipes, but
overheating has to be avoided as it can affect the flavour and nutritional
properties. Honey is at its best when you can detect the aroma and subtle
complex flavours.

"To include it on a cheeseboard is a game changer. Look out for some
beautiful British monofloral honeys, such as lime with its herbal citrussy
notes and hints of mint.

"Scones with clotted cream and honey instead of jam is a real favourite of
ours. I can highly recommend a soft-set oilseed rape honey for this.

"Remember: there is a honey for everybody. Even those who think they don't
like honey!"

Written by: Emma Lazenby

Emma Lazenby is entering her third decade in journalism, after starting her
reporting career on the Yorkshire Evening Post as a teenager.
She's loved every minute, with contributions to the Sun, Daily Telegraph and
women's magazines, between stints as a Lifestyle Editor for the Press
Association and TV Producer for GMTV and Steph's Packed Lunch.

Emma has covered mental and physical health, charity campaigns, fashion and
beauty, travel, food and parenting with celebrity and inspirational
real-life interviews featuring heavily.


Colin Howard, living in Southern England.