Snacking is often considered unhealthy for you, as it is associated with highly processed foods that are low in nutrients and high in unwanted sugars. But a snack—any food eaten in between meals—can be healthy, depending on the types of snacks you choose.
In fact, honey can also be a healthy snack for adults and kids.
Benefits of healthy snacking
Snacks can be part of your healthy diet and have several benefits for both kids and adults:
- Having small amounts of healthy snacks every 2-3 hours can help keep blood sugar levels stable, reducing the risk of hypoglycemia or low blood sugar.
- It provides extra energy between meals, preventing energy slumps which are often associated with unhealthy snacking. Having a healthy snack can also help you maintain focus, improve your mood, and enhance your sleep quality.
- Healthy snacking may help you lose weight. Snacks rich in protein, fibre, and healthy fats can boost your metabolism and burn fat more efficiently, supporting weight control. Having a healthy snack can also curb your appetite and prevent mindless eating or overeating at the next meal.
- Not everyone gets proper nutrition with their main meals. Eating healthy snacks, such as fruits, nuts and whole grains, can fill those gaps in your daily nutritional intake. This is especially good for kids and teens who are fussy eaters and are more likely to reach for a snack.
- The right types of food can also fuel brain function in children (and adults), affecting their pattern of thinking, their ability to concentrate, and their overall cognitive development.
- Snacks are also necessary for kids and teens after school to sustain their energy and provide a nutritional boost. Fruits like berries and apples, whole grains, and high-fibre snacks without added or refined sugars are among the best options.
Is honey a healthy snack?
Rich in nutrients and antioxidants, honey is also known for its anti-bacterial and anti-inflammatory properties, with potential health benefits—from healing wounds and suppressing coughs to enhancing skin health, reducing cholesterol and aiding digestion.
Although high in sugars, honey can also be a healthy snack for both adults and children when consumed in moderation and paired with other nutrient-rich foods. Here’s why:
- As a natural source of simple sugars, honey provides quick and sustained energy.
- Unlike processed sugar, which has little or no nutrients, honey contains small amounts of vitamins, minerals and antioxidants, including phenolic acids and flavonoids. These can support overall health.
- Studies show that honey may support your heart health by decreasing triglycerides, LDL cholesterol (considered as “bad” cholesterol), as well as total cholesterol.
- Honey has prebiotic properties as it contains non-digestible carbohydrates in the form of oligosaccharides which promote the growth of good gut bacteria. This is essential for digestive health and overall wellbeing. Some varieties of honey may also reduce the presence of harmful bacteria, such as Salmonella and Escherichia coli.
- Studies show that honey’s antioxidant properties can support the immune system by reducing oxidative stress, decreasing inflammation and promoting the healing process, which contributes to overall health and wellbeing.
- For kids, a drizzle of honey can make other healthy snacks more appealing as honey sweetens food naturally. Adults too can use honey as a natural substitute for sugar in snacks and other recipes, encouraging heathier eating.
How to snack healthy with honey
As honey is calorie-dense, use honey sparingly—a teaspoon per serving is enough. It’s also important to choose high-quality honey or one that is minimally processed.
A good way to use honey is to balance the natural sugars it contains with protein-rich or fibre-dense foods and snacks, which will help stabilise your energy levels.
Here are a few snack ideas:
- Pair with fruits like apple slices or with peanut butter and whole-grain crackers.
- Drizzle over yogurt and granola or add to your smoothie.
- Add honey to cream cheese or yogurt to make a dip.
- Use honey to sweeten trail mix or energy snacks.
- Have tea with honey for a light snack.
A word of caution
Honey should not be given to kids under 1-year-old due to the risk of botulism. Some people may also be allergic to bee pollen and should avoid honey.
Honey should be consumed in moderation, especially by people with diabetes. If you are worried about how honey can affect your health, it is always best to consult a healthcare professional.
Nature’s Gold is known for creating premium Manuka honey health and wellbeing products that are pure, safe and effective for all to enjoy. Visit our online store for our range of Manuka honey products.
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