Should You Really Be Baking With Honey? Docs & Dietitians Answer

Most recipes today can be found with alternatives to flour, butter, and sugar to accommodate food allergies, intolerances, or dietary preferences. While they may not be as decadent as Grandma’s old recipes, these iterations on classics can be equally satisfying. When it comes to deciding on substitutions, some people opt for honey in place of sugar—but is that the best alternative sweetener? 

Honey is a natural ingredient harvested from honeycombs. It has been used for both culinary and medicinal purposes for centuries. 

According to registered dietitian Titilayo Ayanwola, MPH, R.D., L.D., “the use of honey in various healing methodologies1 can be attributed to its antimicrobial2, antibacterial, and anti-inflammatory properties.” Bonus: it’s also great for the skin. 

Nutritionally, the U.S. Department of Agriculture (USDA) says 1 teaspoon of honey3 contains 21.3 calories, 5.77 grams of carbohydrates, and 5.75 grams of sugar. "Raw and dark varieties of honey have a greater concentration of antioxidants," Ayanwola previously told mbg, which can contribute to a healthy immune system. 

According to Ayurvedic practices, heating honey brings out ‘toxic’ properties and should therefore be avoided. “A substance called 5-hydroxymethylfurfural (HMF)5 occurs naturally in honey and, at low levels, has been shown to have many health-benefits,” says physician and Ayurvedic expert Avanti Kumar-Singh, M.D.

“However, if honey is stored for a long period of time or cooked (heated), HMF is naturally generated, and as it builds up, it can be toxic to the body,” she explains. “In addition, a chemical process called the Maillard Reaction causes amino acids and sugars to react when heated—this is the same reaction that causes “browning” of food.”  

Honey is a natural sweetener with a greater nutritional profile than refined white sugar. If you’re following Ayurvedic practices, however, heating honey is not advised, and those on a plant-based diet would want to avoid the product. 

For those who do choose to use it moderately, might we suggest these honey cornbread muffins or these fudgy date brownies?