Is honey good for you?
How healthy is honey? Quick answer
Honey has antimicrobial and antioxidant properties and a lower glycaemic index than refined sugar. Manuka honey is the elite option with very high antimicrobial strength.
Honey is widely used to sweeten food and drink instead of traditional cane sugar but it has beneficial properties that cannot be found in conventional sugars and sweeteners.
With a lower glycaemic index than refined sugar, honey raises blood glucose levels more gradually. The specific sugars in question are fructose (about 40%) and glucose (about 30%). As well as being delicious with a shelf life of decades (when kept in the right conditions), it also boasts healthy properties.
Honey comparison
Clover honey
The most widely consumed honey in Britain, clover honey is light in colour and mild in flavour, making it incredibly versatile. The bees that produce it forage mainly on white and red clover, hence the name.
Clover honey is a nutritional all-rounder with a relatively high antioxidant content compared to other light honeys. Its inherent flavonoids that include quercetin and kaempferol have been studied for their anti-inflammatory and heart-healthy effects. It is also a reliable source of hydrogen peroxide, which contributes to its mild antimicrobial properties.
Acacia honey
With a very high fructose-to-glucose ratio, Acacia honey is less likely to crystallise and is the quintessential runny honey. Produced from the flowering black locust tree that was introduced to the UK half a century ago, it has become prized for its light, delicate taste. Its pale colour means it doesn’t have the same antioxidant levels as other types of honey, but its particularly low glycaemic index makes it a better choice for those concerned with blood glucose levels.
Buckwheat honey
Buckwheat honey, by contrast, is dark, robust, and intensely flavoured. This dark variety is high in antioxidant potency, among the highest in polyphenol content, and research has suggested it may be more effective than lighter honeys at neutralising free radicals. It also contains higher levels of iron than many lighter varieties.
Heather honey
Purple heather that blankets the moorlands of Scotland and Yorkshire in August and September helps create the distinctively British heather honey. It has a rich, earthy flavour and high levels of protein content, specifically a protein called ericin.
As well a its high antioxidant levels, heather honey is notable for its high amino acid content. It is believed to support urinary and kidney health, and its antimicrobial properties are well regarded.
| Type | Flavour Profile | Antioxidant Level | Key Compounds | Standout Health Properties | Antimicrobial Strength |
|---|---|---|---|---|---|
| Clover | Mild and sweet | Moderate | Quercetin; kaempferol; hydrogen peroxide | Anti-inflammatory; cardioprotective; general wellness | Mild (hydrogen peroxide-based) |
| Acacia | Delicate and floral | Low | Fructose-dominant sugars | Gentle on digestion; soothing for throat and respiratory tract; lower blood sugar impact | Mild |
| Buckwheat | Robust; earthy; intense | Very high | High polyphenol content; iron; flavonoids | Powerful antioxidant activity (comparable to some berries); higher iron content | Moderate |
| Heather | Rich; earthy; slightly bitter | High | Ericin (protein); high amino acids; polyphenols | Urinary and kidney health (traditional); high protein content; broad antimicrobial activity | Moderate to high |
| Lavender | Floral and aromatic | Low to moderate | Linalool (from lavender nectar) | Reputed calming and relaxation properties; throat soothing | Mild |
| Manuka (UMF 10+ / MGO 263+) | Earthy; slightly medicinal | High | Methylglyoxal (MGO); leptosperin; DHA; hydrogen peroxide | Potent antimicrobial (resistant to heat and catalase); wound healing; anti-biofilm (incl. MRSA); anti-inflammatory | Very high (MGO-based — stable and durable) |
Why Manuka Honey is the best
Manuka is the most expensive honey on the market and has received the most rigorous scientific attention. Produced by bees foraging on the flowers of the Manuka bush (Leptospermum scoparium), which grows wild across New Zealand and parts of southern Australia, it possesses antimicrobial properties that eclipse any other honey.
What Makes Manuka Different?
The antimicrobial effect of honey is achieved thanks to hydrogen peroxide, produced when the enzyme glucose oxidase mixes with oxygen. Manuka honey contains an additional compound, methylglyoxal (MGO). This comes from dihydroxyacetone (DHA) found in unusually high concentrations in Manuka nectar. Unlike hydrogen peroxide, MGO is not deactivated by heat, light nor bacterial enzymes, making Manuka’s antimicrobial action more robust.
Clinical applications for Manuka are well established in medical settings. It is used in licensed wound dressings for the management of chronic wounds, burns, and ulcers. Research is ongoing into its medicinal benefits when taken both topically and orally.
Understanding Manuka Grading: UMF vs MGO
The grading of Manuka honey is a source of considerable confusion for consumers, with two separate rating systems existing at once.
MGO (Methylglyoxal)
The MGO rating directly measures the concentration of methylglyoxal in the honey, expressed in milligrams per kilogram (mg/kg). A higher MGO number means more methylglyoxal present, and stronger antimicrobial properties.
Typical MGO levels and their approximate uses are as follows:
- MGO 30–100: Everyday use, mild health support
- MGO 100–250: Moderate antimicrobial activity; suitable for general wellness and minor ailments
- MGO 250–400: High activity; used for immune support and topical application
- MGO 400–550: Very high activity; often recommended for specific therapeutic purposes
- MGO 550+: Premium therapeutic grade; used in clinical and wound-care contexts
UMF (Unique Manuka Factor)
The UMF rating was developed by the Unique Manuka Factor Honey Association (UMFHA) in New Zealand and is a more comprehensive quality mark. Rather than measuring MGO alone, UMF certification tests for four key compounds:
- MGO (Methylglyoxal) — the primary antimicrobial compound
- Leptosperin — a chemical marker unique to genuine Manuka nectar, used to verify authenticity
- DHA (Dihydroxyacetone) — the precursor to MGO, indicating the honey’s potential to continue developing MGO over time
- HMF (Hydroxymethylfurfural) — a measure of freshness and storage quality; lower levels indicate fresher honey
A UMF rating indicates not only potency but also authenticity and quality control. The scale runs from UMF 5+ to UMF 25+, with the following general guidance:
- UMF 5–9: Low activity; suitable as a food product with mild benefits
- UMF 10–15: Medium grade; general wellness support
- UMF 16–20: High grade; therapeutic use
- UMF 21–25+: Premium therapeutic grade; used in clinical settings
UMF 10+ corresponds roughly to MGO 263+, and UMF 20+ to MGO 829+ but UMF provides greater assurance of authenticity and overall quality. For therapeutic purposes, many practitioners prefer UMF-certified honey as it tests for multiple markers rather than one compound in isolation. For everyday dietary use, an MGO rating may be perfectly adequate, provided the honey is purchased from a reputable supplier.
