Honey is a natural treat enjoyed by millions. It is fragrant and sweet, but it also contains biologically active compounds and should be eaten in moderation.
📌 Why does portion size matter?
Honey contains:
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🔸 natural sugars, mainly glucose and fructose;
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🔸 small amounts of vitamins and enzymes;
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🔸 antioxidants and amino acids.
It is also high in calories - approximately 300-320 kcal per 100 grams. Eating too much can contribute to:
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weight gain;
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rises in blood glucose;
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digestive discomfort.
✅ Daily portions
The following are illustrative portions, not a universal nutritional prescription:
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🧑 Adults - around 1-2 tablespoons a day (approximately 20-40 g).
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👶 Children aged 2 and over - a smaller portion, such as 1 teaspoon a day (less than 10 g).
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⚠️ Never give honey to children under 1 year because of the risk of infant botulism.
👉 You may prefer honey in the morning or earlier in the day, but there is no need to eat it on an empty stomach.
💡 Ways to enjoy honey
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🥄 Enjoy a small amount on its own, with warm water if desired.
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🍞 Add it to porridge, cottage cheese or toast.
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☕ Use it instead of some table sugar in tea, but let boiling water cool first to help preserve its aroma and heat-sensitive components.
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🕯️ Enjoy it with a meal or 1.5-2 hours before bed, according to your preference; a relaxing effect is not guaranteed.
🚫 Who should take extra care?
For some people, honey may cause problems rather than benefits:
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❌ people allergic to honey or bee products;
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❌ people with diabetes, who need to count its carbohydrates;
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❌ people experiencing an ulcer or gastritis flare-up, who should seek medical advice.
📊 Portions help you make informed choices
Remember: honey is a sugary food containing active compounds, so the amount matters:
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🧘♀️ Moderation is important.
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⚖️ Regular overeating can outweigh any potential benefits.
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🍀 If it causes discomfort, reduce the amount or stop eating it and seek advice.
