Some research suggests honey lowers triglycerides, but scientists are unsure how this works. Honey is a source of fructose, and previous research links this form of sugar with high triglycerides.
For example, a 2019 review notes that several previous studies have linked fructose intake with elevated triglyceride levels.
However, there is some evidence honey may not have this effect. This
This article will explore whether honey lowers triglycerides. It will also describe the effects of honey versus sugar, how much honey to eat, how to use it in food, and other foods that lower triglycerides.
Scientific evidence suggests that honey can lower triglyceride levels, but it is unclear exactly how this happens.
Niacin, which doctors can prescribe as nicotinic acid, helps reduce triglycerides. Another reason could be that honey causes the body to release insulin, which could lower triglyceride levels.
However, not all studies have reached the same conclusions. A 2015 study comparing honey, sucrose, and high-fructose corn syrup found they all had the same effect, raising triglyceride levels. Overall, more research into the topic is necessary.
Compared with these added sugars, honey is the only type that may decrease triglyceride levels. While a diet generally high in fructose links with high triglycerides, honey appears to
While honey contains fructose, it
Manuka honey comes from the nectar of the manuka tree. It contains the
One unique characteristic of manuka honey is its higher phenol content. Some
It is unclear how much honey people with high triglycerides should eat per day. In the
Because of this range, the authors could not say the best dosage. However, all the trials showed some benefit, so the authors recommend eating a small amount of honey each day, exceeding no more than 75 g.
It is important to remember that, despite honey’s benefits, it is still a type of added sugar. According to the Centers for Disease Control and Prevention (CDC), added sugars should not exceed
Consuming 75 g of honey equates to around
This also does not take into account any other added sugars a person may potentially consume. However, because honey is
An easy way to use honey is to use it instead of sugar. For example, a person can use it to sweeten:
- drinks, such as tea
- plain cereals, such as oatmeal
- fruit, such as apples or berries
- plain or Greek yogurt
- homemade dressings, sauces, and marinades
- glazes for vegetables or meat
People may also be able to find store-bought products that only contain honey as a sweetener. However, it is important to read the label carefully. Other added sugars can appear under many names, such as:
- corn syrup
These ingredients will add to a person’s sugar intake.
In addition to honey, other foods may help lower triglycerides.
- fruits and vegetables
- whole grains
- dairy that is low in fat or fat-free
- lean sources of protein, such as tofu or chicken
- healthy fats from oily fish, olive oil, nuts, and seeds
- soy protein
- green tea
- red yeast rice
- products containing plant sterols
- foods containing omega-3s from marine sources
When choosing how much honey to eat, keep in mind that
It is important to combine these changes with an overall