Eating too much honey has its own side effects: 5 ways it can harm your health

Honey has earned a reputation as one of nature’s healthiest sweeteners, prized for its antioxidants, enzymes, and healing properties. From boosting immunity to soothing sore throats, it offers a range of benefits that make it a popular alternative to refined sugar.

Many people use it in drinks, desserts, and even skincare routines, believing it to be a guilt-free choice. However, despite its natural origins, honey is still high in sugars and calories. When consumed in excess, it can harm your health, contributing to issues like weight gain, digestive troubles, and blood sugar spikes. The key to enjoying honey is moderation.

The benefits of honey in moderation

Honey, when enjoyed in moderation, can be a valuable addition to a healthy lifestyle.

Rich in natural enzymes, antioxidants, and antimicrobial compounds, it helps strengthen the immune system and supports the body in fighting infections. Its antibacterial nature makes it effective for wound healing, reducing inflammation, and promoting faster recovery from cuts and burns. Acting as a natural prebiotic, honey nourishes beneficial gut bacteria, aiding digestion and overall gut health.

It also soothes sore throats by coating the throat and easing irritation during colds.

Additionally, as a natural humectant, honey locks in moisture, making it an excellent remedy for keeping skin soft, smooth, and hydrated. These benefits, however, do not give a free pass to eat honey in unlimited quantities.

How much honey is safe per day?

The American Heart Association recommends limiting daily intake of added sugars, including honey, to up to 9 teaspoons (36 grams) for men and up to 6 teaspoons (24 grams) for women and children. Sticking to this limit helps you enjoy honey’s health benefits—such as its antioxidants and antimicrobial properties—while avoiding the risks associated with excessive sugar consumption, including weight gain, inflammation, and increased risk of chronic diseases.

5 side effects of eating too much honey

It can raise your blood sugar levels

Honey is often perceived as “healthier” than white sugar, but it still contains a high amount of natural sugars and carbohydrates. Eating too much honey can cause blood sugar spikes, especially in people with diabetes or insulin resistance. Over time, this can contribute to metabolic issues and increase the risk of type 2 diabetes. A study, published in Progress in Cardiovascular Diseases, found that a high-sugar diet, even one rich in natural sugars, can also lead to insulin resistance, making it harder for the body to regulate blood glucose.

It can trigger digestive problems

Honey contains high amounts of fructose, a natural sugar that some people struggle to digest. Overeating honey can lead to bloating, gas, cramping, or even diarrhea, especially in people with irritable bowel syndrome (IBS). According to a study published in the International Journal of Preventive Medicine, honey is considered a high-FODMAP food; those with sensitive digestion may notice symptoms worsen after consuming it in large amounts.

It may cause a drop in blood pressure

While moderate honey intake can support healthy blood pressure levels, excessive consumption may contribute to low blood pressure (hypotension). Persistently low blood pressure can cause dizziness and fatigue and, in severe cases, affect heart health. If you already have naturally low blood pressure, be mindful of how much honey you consume.

It can contribute to weight gain

One teaspoon of honey contains around 64 calories, most of which come from sugar.

Consuming large amounts daily can quickly lead to a calorie surplus, which may cause weight gain over time. While honey is nutrient-rich compared to refined sugar, its calorie density means that it should still be consumed in moderation, especially if you are trying to manage your weight.

It may increase the risk of dental problems

Like any sugary food, honey can promote tooth decay and cavities. Its sticky texture means it can cling to the surfaces of teeth, giving bacteria more time to feed on the sugar and produce enamel-eroding acids. According to the USDA National Nutrient Database, about 82% of honey is made of sugar, and this is enough to damage your teeth.

Without proper dental hygiene, frequent honey consumption can damage your oral health.Honey is a natural, nutrient-rich sweetener with numerous health benefits when enjoyed in moderation. It can boost immunity, improve digestion, soothe sore throats, and enhance skin health. However, too much honey can have the opposite effect, leading to blood sugar imbalances, digestive discomfort, weight gain, low blood pressure, and dental problems.To enjoy the benefits without the drawbacks, limit your intake to the recommended daily amount, pair it with a balanced diet, and practice good oral hygiene. In short, enjoy your honey, but don’t let the sweetness turn sour for your health.Also Read: Harmful effects of not chewing food thoroughly: Tips to chew better for weight control and nutrient absorption