Key Takeaways

Raw honey retains more antioxidants and enzymes with potential health benefits, as well as some pollen.
Regular honey is processed by filtration and heating, which removes or inactivates many of the beneficial compounds in honey, but clarifies it and prolongs its shelf life.
Despite being natural, honey is still an added sugar, which guidelines recommend limiting in the diet.

Raw honey is unfiltered and unpasteurized, retaining more antioxidants and pollen compared to regular honey. While regular honey's processing extends shelf life, it reduces these beneficial components.

Raw Honey Retains More Antioxidants, Enzymes, and Pollen

Raw honey comes straight from the hive and involves minimal processing. It's strained to remove bee parts and wax but remains unfiltered and unpasteurized. As a result, raw honey retains components like pollen, enzymes, antioxidants, and microbes, including yeast and bacteria, that are often removed or destroyed by heat.

Minimal processing preserves raw honey's flavor, but the shelf life is shorter, and it can crystallize sooner.

What Are the Health Benefits of Honey?

Honey is mostly sugar and water, with a small amount of vitamins and minerals. Raw honey contains compounds called flavonoids, known for their antioxidant properties, and enzymes that can prevent bacterial growth. Studies suggest that these active components in honey might:

• Slightly lower fasting blood sugar levels and improve cholesterol levels when used to replace other sweeteners
• Support digestive health
• Counteract oxidative stress (an imbalance between highly reactive molecules and antioxidants in cells), which may lower the risk of cancer
• Help wound healing
• Relieve cough

Does Pollen in Honey Help With Seasonal Allergies?

There's a popular idea that eating local raw honey can help with seasonal allergies by providing regular exposure to small amounts of local pollen, which helps build tolerance. However, the American College of Allergy, Asthma, and Immunology notes that this doesn't work for a couple of reasons:

• The pollens in honey (mostly from flowers) are not the ones that trigger seasonal allergy in most people (pollens from trees, grasses, and molds). Allergenic pollens would be present in only tiny amounts in raw honey and removed from processed honey.
• Research has not proven that raw honey helps with seasonal allergies. One study split people with allergies into groups that ate raw honey, regular honey, or no honey, and found no difference in symptoms.

See a healthcare provider for appropriate and effective treatment for any allergies.

How is Regular Honey Processed?

Regular honey undergoes processing with filtration and pasteurization. Filtration removes particles, such as pollen and beeswax. Pasteurization heats it to at least 145 degrees Fahrenheit to kill yeast and bacteria.

These processes result in a clearer-looking product that crystallizes more slowly and has a longer shelf life. However, it results in color and flavor changes, as well as reduced levels of antioxidants, enzymes, and pollen.

In some cases, cheaper sweeteners, such as high-fructose corn syrup, are added to honey. One review states that most honey is adulterated, but the authors note that “adulterated” includes processed honey that no longer contains its natural components.

Health Risks of Raw and Processed Honey

Health considerations include:

• Do not give any type of honey to infants under 12 months of age: Honey (raw or regular) should never be given to infants younger than 12 months because of the risk of botulism. Botulism spores can be present in both raw and regular honey and pose a life-threatening risk for babies.
• Honey is a source of added sugar. Even though honey is natural, it's still considered an added sugar. Current guidelines recommend limiting sugar because it adds calories and can increase the risk of obesity, diabetes, and heart disease.
• Raw honey isn't pasteurized and may contain bacteria or yeast. If you have a weakened immune system, it's best to be cautious and consult your healthcare provider on whether consuming raw honey is safe.
• Honey may be diluted with cheaper sweeteners, like high-fructose corn syrup. A review suggests that the majority of honey is adulterated, including practices such as heating to the point where composition and quality are impaired.