Honey has lengthy been an integral a part of Ayurveda, prescribed for illnesses and used extensively in drinks, desserts, and residential treatments. However may this kitchen staple really change into dangerous when heated?
Ayurvedic well being coach Dimple Jangda lately raised the alarm in an Instagram Reel, cautioning in opposition to cooking with honey. “Heating honey alters its chemical construction via the Maillard response, producing a toxin referred to as *5-hydroxymethylfurfural (HMF),” she defined. Ayurvedic texts such because the Charaka Samhita have lengthy warned in opposition to heated honey, describing it as forming ama — indigestible residue that behaves like poison contained in the physique.
However does this imply your go-to-morning cup of honey is dangerous? Taking cue from Jangda’s Reel, we reached out to Dr Priyanka Shukla, HOD of dietetics and senior marketing consultant at Ramakrishna CARE Hospital, Raipur, to fact-check the science.
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Is it true that heating honey could make it dangerous?
Dr Shukla agrees with Jangda’s cautionary warning. “Heating honey to excessive temperatures (above 60°C or 140°F) can result in the formation of HMF,” she confirms. In giant quantities, HMF might have poisonous results. She additional explains that heating additionally destroys the helpful enzymes, antioxidants, and bioactive compounds in honey. “For optimum security and dietary profit, keep away from including honey to boiling liquids or cooking at excessive warmth. Light warming, under 40°C, is protected to liquefy crystallised honey.”
Is there another issue moreover heating that may make honey dangerous/poisonous?
Heating isn’t the one concern. “Uncooked honey naturally incorporates enzymes, antioxidants, and pollen, which may be helpful,” says Dr Shukla. “Nevertheless, it will possibly additionally comprise Clostridium botulinum spores, that are harmful for infants below one yr, and other people with pollen allergic reactions might react. Honey may soak up heavy metals and pesticide residues from the surroundings, rising contamination threat.”
Combining honey with different high-glycemic meals equivalent to white bread or sugary cereals might amplify blood sugar results (picture supply: pixabay)
She provides, “processed honey is pasteurised and filtered, which makes it safer by eradicating most germs and micro organism, however among the helpful vitamins are misplaced within the course of. So whereas uncooked honey might provide extra well being advantages, it carries a barely greater threat of contamination or allergic reactions.”
How ought to folks use honey safely in drinks or meals?
Dr Shukla suggests a couple of easy guidelines:
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- Cease heating honey to excessive temperatures. When including it to tea, espresso, or sizzling water, let the beverage cool for a couple of minutes after boiling.
- Use honey as a pure sweetener in yogurt, smoothies, or salad dressings the place no warmth is utilized.
- The most secure and most helpful method is to eat it uncooked — drizzle it over yogurt, oatmeal, toast, or fruit. That method you keep its enzymes and antioxidants.
Are there any dangers of consuming an excessive amount of honey or combining it with sure meals?
Whereas many individuals choose including honey to their meals as an alternative of sugar, there isn’t a considerable distinction. “Extra consumption can contribute to weight achieve, blood sugar spikes, and dental issues,” Dr Shukla explains, whereas suggesting a reasonable consumption. “For folks with diabetes, honey must be monitored fastidiously. As a result of it’s excessive in fructose, it will possibly additionally set off bloating, gasoline, and cramps in folks with IBS or fructose malabsorption,” she additional cautions.
DISCLAIMER: This text is predicated on data from the general public area and/or the specialists we spoke to. At all times seek the advice of your well being practitioner earlier than beginning any routine.
