Being fit includes being healthy. So, as part of efforts to get exercise and eat healthily, it is also a good idea to avoid unhealthy food. Sugar is one of those unhealthy foods. It is linked to things like obesitas and diabetes, to name a few. But in some cases, a little sweetness is required, and it is better to use a natural sweetener rather than artificial sweeteners.
There are multiple alternatives to refined sugar. Think of stevia, dates, natural sugar alcohols, allulose (natural sugar in fruits), but also: honey.
Honey has been studied a lot over the years, and clinical research has shown a lot of useful health benefits, including anti-inflammatory, antimicrobial, and antioxidant properties.
There are hundreds of different types of honey. Although all honey is made by bees and originates from flowers, the type of bee, type of flower, and the location of the plant can make a lot of difference.
Recently I learned more about a specific type of honey, which I would like to share here.
Manuka Honey
Manuka honey is a type of honey that originates in Australia and New Zealand. It is made by bees that visit the tea tree bush.
Although honey is often used for wound (and burn) treatment, the antibacterial quality helps the body protects against bacteria. So consumption is a good idea as well.
The thing about Manuka honey is that it has an extra antibacterial component called methylglyoxal (MGO). The stronger the concentration of MGO, the stronger the antibacterial effect.
The rating of the MGO component in Manuka honey is expressed in Unique Manuka Factor (UMF). You guessed it, get a version with a high UMF for maximum benefits!
One of the reasons I like it is that, unlike regular antibiotics, Manuka honey, as a natural product, does not seem to lead to resistant bacteria. For me, the trigger to try the honey was to fight some persistent inflammation in a joint of a family member. Together with eating other highly anti-inflammatory foods, a teaspoon of this honey with breakfast, and the inflammation seems to have subsided greatly.
As with any health and food aspects, please consider your personal situation. The amount to be consumed can vary depending on your height and weight, as well as your personal situation. Too much honey is still a lot of calories… And rather than eating a teaspoon full, consider drizzling the honey over a salad or include it in your favorite yogurt recipe!
Even though it originates in Australia and New Zealand, luckily you can order it online in most places. The disadvantage of the special qualities and limited origins is that Manuka honey is a bit more costly than regular honey.
If you are looking for more replacements in your diet, check out the article on food swaps.
Better than Fake Sugars?
Your first reaction to using honey instead of sugar might be “it is still sugar and calories”. And that is true, of course. So why not use artifical sugars, or fake sugars instead?
There are plenty of options, equal, splenda, sweet ‘n low, and truvia, for example. These are all created in a lab from chemicals. And since they have no calories and sugar, they have been the go to solution for people that need to watch their weight or blood sugar levels.
Although fake sugars can be a good alternative, there is also controversy over their use. The studies on these fake sugars have been on aniumals, but they show that eating fake sugars can actually lead to overeating and weigth gain.
The body associates sweetness with a certain amount of calories. If no calories are present when consuming sweet flavors, there is confusion. This can then lead to overeating to compensate for the missing calories. Especially when these fake sugars are included in processed food, you want to be aware, since they can trick you to eat more of it.
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