I'm sure there are many people who like the natural sweetness of honey. However, when eating honey that is very sweet, the thought "Am I going to gain weight?" crosses your mind.

In this article, we will introduce whether or not eating honey will make you gain weight, along with points to keep in mind when eating it.

Please read to the end to find out how you can enjoy honey in a healthy way, as it is not only delicious but also nutritious.

Does eating honey make you gain weight?

In conclusion, there is no need to worry about gaining weight as long as you eat honey in moderation. The recommended daily intake of honey is said to be about 1 to 2 tablespoons. In grams, this is about 20 to 40 g.

If you stay within these guidelines, you can enjoy eating honey without gaining weight.

Another great thing about honey is that it contains a variety of nutrients such as iron and potassium.

Below, we will look at the calories and carbohydrates contained in honey.

Calories and carbohydrates in honey

If you eat honey for health or beauty purposes, you will also want to be aware of the calories (energy) and carbohydrates it contains.

Below is a summary of the energy and carbohydrate content per 100g of honey, compared to white sugar, a commonly used type of sugar.

Energy and carbohydrate content per 100g of honey and white sugar

▼Honey...Energy 329kcal, 81.9g

▼ White sugar...Energy 391kcal, 99.3g

参照元:文部科学省「日本食品標準成分表(八訂)増補2023年」

From the table above, we can see that honey has fewer calories and carbohydrates than white sugar.

In addition, honey is said to be as sweet as about three times its volume of refined sugar, so a small amount is enough to satisfy you. Therefore, honey is a food that can be easily incorporated into your diet even when you have a craving for something sweet.

Honey is easy to consume while dieting and is rich in nutrients, making it a true superfood.

Other possible risks of eating too much honey besides weight gain

Although honey is a food that helps build muscle, eating too much of it can have a negative impact on your health.

Below are two potential risks associated with consuming too much honey.

upset stomach

Honey contains gluconic acid, which helps support gut health.

However, this effect can only be expected in small amounts, so eating too much may actually upset your stomach.

When you have an upset stomach, your body loses essential fluids, making it difficult to maintain your health.

If you fall into this state, you may feel weak, lose your appetite, and have other negative effects on your daily health. Therefore, it is best to limit your honey intake to about 1-2 tablespoons and avoid excessive intake. It is best to limit your honey intake to about 1-2 tablespoons and avoid eating too much.

Increased blood sugar levels

Although honey has less carbohydrates than refined sugar, eating too much can cause your blood sugar levels to spike, so be careful. Carbohydrates play a role in supporting your daily health.

However, if you take in more than the appropriate amount of carbohydrates, they will not be used as energy and may cause your blood sugar level to rise sharply. If your blood sugar level remains high for a long time, your blood vessels will be damaged, causing arteriosclerosis and increasing the risk of lifestyle-related diseases such as diabetes.

To avoid such risks, it is advisable to consume honey in moderation.

[For those who don't want to gain weight] Tips for eating honey

If you want to eat honey without worrying about weight gain, here are some points to keep in mind.

• Use as a sugar substitute


• ・Do not heat food too much.


• ・Be careful about what you eat besides honey

Now let's take a look at the details one by one.

Tip 1: Use it as a sugar substitute

To avoid gaining weight, it is a good idea to use honey as a substitute for sugar.

It is said that you can get the same sweetness from less honey than from sugar. Therefore, if you add honey to your regular dishes and drinks instead of sugar, you can reduce calories and sugar without compromising on sweetness.

When substituting honey, a good rule of thumb is to add about 1/3 the amount of sugar you would use.

Tip 2: Heat in moderation

When eating honey while dieting, it is best to avoid heating it at high temperatures. Heat can reduce the nutrients, such as the components and enzymes, contained in honey.

These ingredients help keep the body healthy, so it's something you want to actively consume while dieting. So, if you eat honey while dieting, try to avoid heating it for a long time or put it in dishes that have cooled a little.

Similarly, when reconstituting crystallized honey, be careful not to heat it too much, as this will reduce its nutritional value. In that case, place it in a water bath at about 40 degrees Celsius and slowly over a period of time, and the crystals will disappear.

Tip 3: Be careful about what you eat besides honey

Paying attention to your daily diet is also one of the keys to enjoying honey without gaining weight.

The main reason we gain weight is because we take in more energy than we expend, and that energy is stored and converted into body fat. In other words, even if you eat a moderate amount of honey, if you take in more energy than you need from other foods, you will gain weight.

If you want to eat a diet that won't make you gain weight, it's important to know the recommended calorie intake per day.

When checking the recommended daily calorie intake, it is a good idea to refer to the "Daily Energy Requirements and Intake Guidelines" posted on the Ministry of Agriculture, Forestry and Fisheries website. Just by looking at the table, you can see what and how much you can eat in a day.

参照元:Ministry of Agriculture, Forestry and Fisheries "Daily Energy Requirements and Intake Guidelines"

Benefits of eating honey

Honey contains many nutrients necessary for maintaining human health. Below are four benefits of eating honey.

Benefit 1: Supports a healthy everyday life

Eating honey can help you stay healthy every day. The glucose and fructose contained in honey efficiently replenish nutrients in the body in a short time, making it useful when you want to stay energetic every day.

Benefit 2: Helps build a healthy body

Another benefit of eating honey is that it helps maintain a healthy body.

Honey also contains compounds that help maintain the health of the body.

The great thing about incorporating honey into your daily diet is that it's an easy way to support your daily health.

Benefit 3: Gives skin firmness

Honey contains nutrients such as polyphenols, and also contains ingredients that are beneficial for beauty.

I would like to eat honey in order to spend each day looking beautiful.

Benefit 4: You can live a refreshing life every day

Another appeal of honey is that it helps you feel refreshed every day. Honey contains a component called gluconic acid, which helps you feel refreshed.

A healthy stomach also leads to a beautiful appearance.

Please try eating honey and feel refreshed every day.

関連記事:Explaining the pros and cons of continuing to eat honey

Eating 1-2 tablespoons of honey a day will not make you gain weight!

In this article, we have introduced whether or not eating honey will make you gain weight, along with some points to keep in mind when eating it. As long as you eat honey in moderation, there is no risk of it making you gain weight. As a guideline for daily intake, try enjoying it with 1 to 2 tablespoons.

Also, when eating honey, it is recommended to choose pure honey or use it in everyday cooking as a substitute for sugar, as this will allow you to enjoy it in a healthier way.

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