Think honey is always healthy? These mistakes make it dangerous

Many people warm honey or mix it into hot foods without realising the risks. Gut health coach Dimple Jangda, in a recent social media post highlighted that, in Ayurveda, honey is a medicinal ingredient that should never be heated. High temperatures can strip its benefits and make it harder for the body to process.

Ayurvedic principles classify honey as a therapeutic substance meant to be consumed carefully, not used like a regular sweetener. Heating honey or pairing it incorrectly can disturb digestion and generate toxins over time. Using it raw and minimally is key to preserving its healing properties.

Classical Ayurvedic texts like the Charaka Samhita warn that heated honey forms “ama”, a sticky toxin that clogs bodily channels. Modern studies echo similar concerns, showing that overheated honey can produce hydroxymethylfurfural (HMF), a harmful compound. This transformation strips honey of its benefits and may even burden your system over time.

Research suggests that heating honey increases HMF levels dramatically. Some studies even observed high mortality in honeybees and notable toxicity in animal tests when exposed to heated honey. While human studies are limited, Ayurveda has long discouraged heating honey for this very reason, its chemistry changes under heat.

Honey should be raw, unprocessed, and only mixed with lukewarm liquids. A simple test: dip your finger in the water, if you can tolerate the temperature for a few seconds, it’s safe for honey. Avoid adding honey to hot teas, coffees, baked goods, or any preparation exposed to high heat, as these processes can increase HMF.

Some combinations are especially discouraged, such as honey with hot milk, fish, beef, radish, or equal parts honey and ghee or sesame oil. These pairings may irritate the gut, create digestive discomfort, or lead to toxin buildup. Even fruits with honey should be consumed sparingly to prevent unnecessary glucose spikes.

Raw honey with ginger, pepper, turmeric, or cinnamon can help relieve sinus congestion, cough, tinnitus, and colds. However, honey should be avoided during fever, as the body’s high internal temperature could contribute to HMF accumulation. It may support issues like mild allergies, PCOS, asthma, or thyroid imbalance, but individuals with skin conditions or acid reflux should avoid it completely.

Dimple highlights that global food regulations now restrict HMF levels in honey to ensure safety, reinforcing why overheating should be avoided. While honey heated below 95°C is technically safe, baking, frying, or long storage can still raise HMF significantly, making raw honey the best choice.

• Disclaimer: The information provided in this content is for general awareness only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider or your own doctor with any questions you may have regarding a medical condition or health concerns. ET bears no responsibility for the accuracy, completeness, or outcomes arising from the use of this information.