Many of us grew up with the idea that sugar is "The Enemy", and that the moment we add any sweetener to our breakfast, we have ruined our health and invited zigzagging energy levels throughout the day. Therefore, when a listener on my radio program anxiously asked whether the teaspoon of honey she adds to her yogurt is a bad habit, the answer surprised her:
On the contrary, you are doing exactly what is needed. The combination of honey and yogurt is a classic example of how the biochemistry of food works in our favor.
The science behind the combination: To understand why honey in yogurt is a successful choice, we need to be familiar with the concept of the glycemic index (GI). This is a measure that ranks carbohydrates according to the rate at which they raise blood sugar levels. Simple sugar (like honey) is absorbed quickly, which may lead to a "Sugar Spike" followed by an energy crash and a feeling of hunger; here the concept of glycemic load and the effect of combinations comes into play:
Delayed gastric emptying: When we add honey to yogurt, we are not eating "Pure Sugar". Yogurt contains proteins (such as casein and whey) and fats. These components require a longer digestion time, and their presence in the stomach slows the rate at which food passes to the small intestine.
Slow absorption into the bloodstream: Because the entire mixture undergoes slower digestion, the sugars in the honey are released into the bloodstream in a moderate and controlled manner. Instead of a graph that looks like a steep mountain, we get a gentle hill.
Long-lasting satiety: The combination of protein with a small amount of available carbohydrate provides the brain with a synergy of satiety. The protein affects satiety hormones (such as PYY and GLP-1), while the sugar from the honey provides an immediate response to the brain’s need for energy.
Upgrade tip: Adding walnuts, almonds or chia seeds to the dish increases the fiber and quality fat content, which "Lowers" the glycemic index of the entire meal even further.
Honey: Has nutritional value and benefits. Honey is not just "Water with Sugar". It is a complex food produced by bees and contains more than 180 different components.
These are the health benefits
Antioxidants: Quality honey (especially darker varieties, such as wildflower honey or manuka honey) is rich in polyphenols and flavonoids. These are components that theoretically help the body fight oxidative stress and inflammation.
Antibacterial activity: Honey is known for its disinfecting properties and for relieving sore throats, thanks to compounds and proteins unique to the bee’s digestive system.
Digestive system health: Studies show that honey may function as a prebiotic – it feeds the good bacteria in the intestines (probiotics), those that are abundant in your yogurt, the combination between them is a perfect "Symbiotic".
Disadvantages and caution
Not everything is honey, despite the compliments, it is important to maintain proportions.
Caloric density: A teaspoon of honey contains about 30 to 40 calories, compared to white sugar honey is denser and heavier. It is very easy to "Go Overboard" with the quantities.
Fructose: Honey contains a high amount of fructose. In excessive consumption, fructose may cause abdominal fat, burden the liver and contribute to insulin resistance.
Exposure to heat: Honey loses some of its health properties (the enzymes and antioxidants) when heated to high temperatures. Therefore, adding it to cold or lukewarm yogurt is ideal.
The bottom line that is important to remember: With all due respect to the antioxidants and medicinal properties, at the end of the day – honey is sugar. The body may manage it better when combined with protein, and it is certainly preferable to artificial sweeteners or processed sugar, but it is still mostly an empty carbohydrate.
So should you continue with the morning teaspoon?
The answer is yes. Our nutrition is not "Black or White", it depends on context. A teaspoon of honey on an empty stomach may cause fluctuations in blood sugar levels, but a teaspoon of honey inside a bowl of yogurt with nuts is a balanced, satisfying and nourishing meal.
This smart combination allows you to enjoy the sweet taste and the benefits of honey, without paying the "Glycemic Price" of simple sugar. So to the concerned listener – continue your morning routine, you are acting in accordance with the laws of the body’s physiology.