Honey might be the most popular sweetener in history. It’s been used in recipes for millennia, and people love it for its supposed health benefits, especially during cold and flu season.
There are different types of honey on the market, with the two main groups being raw and regular. Raw honey, which is often touted as being “healthy,” tends to be more expensive, while regular has a longer shelf life. The question of whether or not raw honey is actually healthier than regular honey may cause some confusion. So I spoke to Kimberley Wiemann, MS, RDN, a New York-based registered dietitian, to clarify the main differences between raw and regular honey.
What’s The Difference Between Raw Honey and Regular Honey?
The primary distinction between raw honey and regular honey is their processing. Raw honey is essentially honey in its most natural state. It’s harvested from the hive and minimally processed, which helps it retain its full spectrum of natural compounds that are often reduced or eliminated in regular honey.
“Raw honey does not go through any processing or pasteurization,” Wiemann said. “Regular honey goes through processing, which will typically include filtering to remove impurities as well as pasteurization to kill any microorganisms or bacteria.”
Raw honey undergoes little to no heating or filtration, preserving its natural enzymes, antioxidants, and bee pollen.
Regular honey, often referred to as processed or pasteurized honey, undergoes heating to kill any potential bacteria and extended filtration to remove impurities. This processing, while ensuring safety and extending shelf life, can strip away some of honey’s beneficial properties.
What Are The Health Benefits Of Raw Honey?
From a nutrition perspective, honey tends to be superior. Raw honey contains bee pollen, which is packed with antioxidants, vitamins, and minerals, and has been linked to various health benefits, including improved immune function and reduced inflammation.
“Raw honey is generally healthier than regular honey because it contains bee pollen and other antioxidants that are beneficial to immune health, heart and liver health, and cholesterol,” said Wiemann. “Part of the processing that honey goes through filters out the bee pollen, so many of the health benefits associated with honey are actually only supported by raw honey.”
Scientific research supports the idea that raw honey, with its intact bee pollen and other natural components, may offer more substantial health benefits compared to regular honey. According to a 2017 study published by the National Library of Medicine, bee propolis—a resin-like substance found in raw honey—has been shown to possess anti-inflammatory, anti-cancer, and anti-fungal properties. This substance also contains essential nutrients such as B vitamins, vitamins C and E, magnesium, and potassium.
However, the benefits of raw honey extend beyond its components. Raw honey has been noted for its potential ability to heal wounds and prevent infections, according to Medical News Today. This is partly due to its natural antibacterial properties, which can be diminished in processed honey due to the high temperatures used during pasteurization.
Is Raw Honey Safe To Consume?
Raw honey is safe to consume for most people. Wiemann notes that both raw and processed honey may potentially carry Clostridium botulinum, which is of greater risk to children under the age of one. Additionally, people with allergies to bee pollen should exercise caution, as raw honey may contain pollen that could trigger allergic reactions.
For anyone looking to maximize health benefits with the food they eat, raw honey may be the preferable choice. As always, individual health needs and dietary restrictions should guide your choice. And, if you’re looking for any delicious recipes that feature honey, we’ve got you covered.
Expertise: Writing & Pop Culture
Education: B.A. in Journalism & B.S. in Media Studies from New York University
About Me: As an Editorial Assistant at Delish, Dianna supports the staff in any and every capacity, whether it’s managing the editorial inbox, assisting with expenses, or writing news stories for the site. She previously wrote for entertainment publications like Paste Magazine, Primetimer, Consequence, and more. When she’s not at work, Dianna is either practicing her latte art, going to the movie theater, or spending an egregious amount of time on Google Maps deciding what trendy restaurant to hit next.
