Honey is a staple in Ayurveda and home remedies, but heating it may turn this natural sweetener harmful. Ayurvedic health coach Dimple Jangda recently warned against cooking with honey, explaining that high heat alters its chemical structure through the Maillard reaction, producing a toxin called 5-hydroxymethylfurfural (HMF). Ancient Ayurvedic texts like the Charaka Samhita describe heated honey as forming ama, an indigestible residue that acts like poison in the body. Dr Priyanka Shukla, HOD of dietetics and senior consultant at Ramakrishna CARE Hospital, Raipur, confirms that heating honey above 60°C or 140°F can be dangerous. It destroys beneficial enzymes, antioxidants, and bioactive compounds. Beyond heating, raw honey carries risks like botulinum spores dangerous for infants and possible contamination from pesticides or heavy metals. Experts recommend consuming honey raw or adding it to beverages cooled below 40°C to preserve its health benefits and avoid toxicity.
Safe Ways to Use Honey and Avoid Harmful Effects
Dr Shukla advises simple guidelines for safe honey consumption. Never heat honey to high temperatures. When adding it to tea, coffee, or hot water, let the drink cool for a few minutes after boiling. Use honey as a natural sweetener in yogurt, smoothies, or salad dressings where no heat is applied. The safest method is consuming it raw by drizzling over yogurt, oatmeal, toast, or fruit, preserving its enzymes and antioxidants. Excessive honey intake can cause weight gain, blood sugar spikes, and dental problems. People with diabetes should monitor consumption carefully. Due to its high fructose content, honey can trigger bloating, gas, and cramps in those with IBS or fructose malabsorption. Moderation remains key despite honey being a natural sweetener.
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