How To Choose Honey Wisely?
Last Updated on May 30, 2026
WHAT TO LOOK FOR IN HONEY
How Can You Tell If Honey Has Been Adulterated?
Most honey on grocery shelves isn’t what it appears to be. Ever notice that commercial honey always remains liquid? This is because it is usually micro-filtered and heated—a process that removes valuable pollen and destroys the beneficial enzymes and phytonutrients found in raw honey. Also, commercial honey can be adulterated with cheap corn syrup. If your honey stays perfectly clear and liquid indefinitely, it has likely been heavily processed.
What Makes Raw Honey Different?
Raw honey is unheated, unpasteurized, and unfiltered—retaining pollen grains, bits of wax, propolis, and natural air bubbles. These particles serve as nuclei for crystallization—a process that typically triggers at cool temperatures between 10°C and 15°C (50°F and 59°F) and serves as proof of quality.
If your honey remains solid even in a warm room above 25°C / 77°F, it is an excellent sign of its unadulterated authenticity, as established glucose crystals require higher thermal energy to dissolve. If you prefer your honey liquid, never microwave it or use boiling water, just place the glass jar in warm water (around 40°C / 104°F) for 15–20 minutes. This gentle heat dissolves glucose crystals without destroying beneficial enzymes.
What Are The Health Benefits of Raw Honey?
Raw honey offers powerful health benefits compared to processed honey—it retains antioxidants, enzymes, and antibacterial properties that support immunity, digestion, wound healing, and overall wellness.
1. Antimicrobial and Immune Support
Raw honey is naturally antibacterial, antiviral, and antifungal. It can kill bacteria, viruses, and fungi while lowering systemic inflammation. Studies show it reduces allergy symptoms by approximately 60% and helps prevent coughs and colds.
2. Cardiovascular Protection
Polyphenols in raw honey support cardiovascular health by preventing plaque-forming cells from sticking to arterial walls, enhancing nitric oxide production for better artery elasticity & blood pressure control, and modulating lipids by lowering triglycerides, total cholesterol & LDL while slightly increasing HDL.
3. Digestive Health
Raw honey acts as a prebiotic, nourishing good gut bacteria, improving digestion & soothing stomach discomfort.
Manuka Honey: The Medicinal Standard!
Manuka honey comes from bees that pollinate the Manuka flower (Leptospermum scoparium), native to New Zealand and Australia, and which contains the highest concentration of methylglyoxal (MGO)—the primary healing compound in honey. Unlike prescription antibiotics, Manuka’s properties don’t create antibiotic-resistant ‘superbugs’.
When selecting Manuka honey, check for certified UMF, MGO, or NPA ratings to verify antibacterial potency. Use this table to understand UMF, MGO and NPA ratings:
| NPA Non Peroxide Activity | MGO Methylglyoxal | UMF Unique Manuka Factor | Description |
|---|---|---|---|
| NPA 25+ | 1200 | UMF 25+ | Superior antibacterial properties. Use to treat ailments. |
| NPA 20+ | 829 | UMF 20+ | |
| NPA 15+ | 514 | UMF 15+ | Proven therapeutic properties. Use daily to maintain health. |
| NPA 10+ | 236 | UMF 10+ | |
| NPA 5+ | 83 | UMF 5+ | Lower activity level. Use daily and for beauty treatments. |
| NPA 0+ | 30 | UMF 0+ | Under 80 MGO = Table honey |
How to Safely Integrate Honey Into Your Diet?
Even though honey has a lower glycemic index than table sugar, it is still roughly 80% sugar (fructose and glucose), and it can raise blood glucose significantly if consumed in large amounts. Use honey as a replacement, not an addition—swap out table sugar or commercial syrups rather than adding honey on top of your existing sugar intake. For a healthy adult, 1 to 2 tablespoons (around 15–30 grams) daily is the optimal window to reap the antioxidant benefits without overloading your liver with excess sugar.
People with type 2 diabetes, advanced cardiovascular disease, or metabolic syndrome should monitor fasting blood glucose and HbA1c to ensure even moderate honey intake aligns with their health goals.
Frequently Asked Questions About Honey
Can I Give Raw Honey To My Baby?
No. Infants under 12 months should never consume raw honey due to the risk of infant botulism from bacterial spores. Children and adults with healthy immune systems can safely consume raw honey.
What's The Best Way To Store Raw Honey?
Store raw honey in a sealed glass container at room temperature. Honey naturally resists spoilage due to its low moisture and acidic pH. If it crystallizes, this is normal and expected. Avoid refrigeration, as temperatures below 10°C / 50°F actually slow crystallization by making the honey too viscous for sugar molecules to link up.
Why Doesn't Freshly Extracted Honey Crystallize Right Away?
Freshly extracted honey usually flows smoothly because bees maintain the hive at a constant 34–35°C (93–95°F) temperature. At this temperature, sugars remain fully dissolved in the honey’s water content, keeping it warm and liquid. The moment the honey leaves the hive and cools down to normal room temperature, it enters an over-saturated state, setting the stage for the glucose to eventually separate from the water and lock into solid crystals.
Why Some Honeys Crystallize Faster Than Others?
A honey's tendency to crystallize is often predicted by its fructose-to-glucose ratio. Honeys with higher fructose content, such as acacia honey, crystallize more slowly than varieties with higher glucose levels.
Is Manuka Honey Worth The Higher Price?
For therapeutic use, yes. Manuka contains the highest methylglyoxal (MGO) levels of any honey variety and is considered medicinal grade. Ensure it has certified UMF, MGO, or NPA ratings to verify potency. For general daily use, any raw, unfiltered & organic honey provides excellent benefits.
What Makes Honey 'Organic'?
Organic honey comes from the nectar of organically grown plants and is produced without the use of chemical miticides to treat bees. Bees can fly up to 2 miles (3.2 kilometers) from the hive in search of flowers. For honey to be truly organic, all plants within this radius must be certified organic. It’s important to note that 'organic' does not automatically mean raw or unfiltered. To retain the fullest natural qualities, look for honey labeled raw, unfiltered, and organic.
Recommended Raw Honey
Jar Honey (Local Honey)
Nature Nate’s, Raw & Unfiltered Honey
Tropical Blossom Honey, Raw & Unfiltered
Reference
- https://bigislandbees.com/blogs/bee-blog/raw-vs-pure-vs-organic-vs-unfiltered-how-to-read-honey-labels
- https://www.institutefornaturalhealing.com/2015/08/the-not-so-sweet-truth-about-honey/
- https://www.honeybeehealthy.com.au/blogs/medicinal-honey-1/this-type-of-raw-honey-kills-every-kind-of-bacteria
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