Honey is one of nature’s most perfect foods. It’s rich in antioxidants, supports immune health, and can soothe a sore throat. But not all honey is created equal. Many brands heat their honey to high temperatures, which destroys beneficial enzymes and antioxidants. Others blend honey with corn syrup or other sweeteners. Here are the types to skip and what to look for instead.
The 5 WORST Honey Choices to Skip
1. Pasteurized Honey
Pasteurization involves heating honey to high temperatures to kill yeast and prevent crystallization. This process also destroys the beneficial enzymes, antioxidants, and natural pollen that make raw honey so valuable.
Why skip it: All the health benefits have been cooked away.
2. Ultra-Filtered Honey
Ultra-filtration removes pollen from honey, which makes it clear and slow to crystallize. But pollen is also a key marker of authenticity. Without pollen, it’s impossible to verify where the honey came from, and it may be a blend of cheap imports.
Why skip it: No way to verify origin, likely highly processed.
3. Honey Blended with Corn Syrup or Rice Syrup
Some brands stretch their honey with cheaper sweeteners to increase profits. These blends are less nutritious and may even contain high-fructose corn syrup.
Why skip it: You’re paying for honey but getting sugar syrup.
4. Honey with Added “Natural Flavors” or Artificial Ingredients
Real honey needs no flavoring. If the ingredient list includes anything other than “honey,” it’s not pure.
Why skip it: Unnecessary additives, likely low-quality base honey.
5. Exceptionally Cheap Honey
Honey is labor-intensive to produce. Extremely low-priced honey is almost certainly adulterated with cheaper sweeteners or heavily processed.
Why skip it: Quality costs money; if it’s too cheap, it’s not real.
The 3 BEST Raw Honey Choices
1. Local Raw Honey from a Beekeeper You Trust
Raw honey from a local beekeeper is never heated above natural hive temperatures and has not been filtered. It contains all the natural enzymes, antioxidants, and pollen from your local area, which may also help with seasonal allergies.
Why it’s good: Maximum nutritional value, supports local agriculture, traceable source.
2. Certified Organic Raw Honey
Organic certification ensures the bees were not exposed to synthetic pesticides or antibiotics. Raw means it has not been heated or filtered. Look for both “organic” and “raw” on the label.
Why it’s good: Free from pesticides, full nutritional value.
3. Manuka Honey with Verified UMF Rating
Manuka honey from New Zealand has unique antibacterial properties. Look for a verified UMF (Unique Manuka Factor) rating of 10+ for therapeutic benefits. Make sure it is also labeled “raw” to ensure it has not been heated.
Why it’s good: Potent antibacterial properties, high nutritional value.
How to Spot Real Raw Honey
- Read the ingredient list. It should say only “honey” and nothing else.
- Look for the word “raw” on the label. This means it has not been heated above natural temperatures.
- Check for crystallization. Real raw honey will crystallize over time. If your honey never crystallizes, it may have been heated or filtered.
- Do a water test. Drop a teaspoon of honey into a glass of water. Real honey will settle at the bottom and not dissolve easily.
- Trust your source. Local beekeepers and reputable brands with transparent practices are your best bet.
A Gentle Reminder
Real raw honey is a gift of nature, packed with flavor and health benefits. By learning to spot the impostors and choosing wisely, you can enjoy all the goodness that pure honey has to offer. Your body will thank you, and your taste buds will celebrate.
For more insights into making informed food choices, check out our guide on The Best & Worst Seafood Choices for Seniors, and be sure to read up on These 5 common foods that become toxic when reheated to keep your pantry safe.
