Spicy honey has recently grown in popularity as a unique flavor enhancer for foods and drinks. But is this spicy-sweet condiment actually good for your health? Here’s a comprehensive look at the potential benefits and downsides of spicy honey.
What is spicy honey?
Spicy honey is regular honey that has been infused with spices, herbs, and chili peppers to give it a kick of heat and flavor. Some popular additions include:
- Chili peppers like jalapeño, habanero, and cayenne
- Spices like cinnamon, ginger, and cardamom
- Herbs like rosemary, thyme, and oregano
The level of spiciness can range from a subtle warmth to very hot, depending on the types and amounts of peppers used. The sweetness of the honey balances out the heat.
What are the potential benefits of spicy honey?
Here are some of the top ways that spicy honey may positively impact your health:
Contains beneficial compounds
Spicy honey contains compounds from both honey and the added spices/herbs that may promote health:
- Honey: Antioxidants like polyphenols along with vitamins and minerals.
- Chili peppers: Capsaicin and other antioxidants.
- Ginger and cinnamon: Anti-inflammatory compounds called gingerols and cinnamaldehyde.
May boost immunity
The antioxidants in honey and spices can support the immune system. One study found that eating honey increased levels of antibodies in the blood.
Anti-inflammatory effects
Compounds in spicy honey like capsaicin and gingerol have anti-inflammatory properties that may help reduce inflammation in the body when consumed regularly.
Could support heart health
The nutrients in honey, chili peppers, and other spice additions may help lower blood pressure and LDL cholesterol. One study found chili peppers reduced heart disease risk.
Help satisfy cravings
The sweet flavor of honey coupled with the zing from spices could help satisfy sweet and spicy food cravings. This may support weight management or help you eat less sugar.
Potential downsides of spicy honey
While spicy honey does seem to have some promising health benefits, there are also a few potential negatives to consider:
High in sugar
Honey is still a form of added sugar. Just 1 tablespoon of honey contains around 17 grams of sugar. Consuming spicy honey in large amounts could contribute excess sugar and calories.
May irritate digestion
The capsaicin in spices like chili peppers can irritate the digestive tract in those sensitive to spicy foods. This could cause stomach pain or discomfort.
Risk of botulism in infants
Honey should never be fed to infants under 1 year old due to the risk of infant botulism, a serious form of food poisoning.
Is spicy honey gluten-free?
Pure honey is naturally gluten-free. As long as no gluten-containing ingredients are added to the spicy honey, such as certain thickeners or preservatives, it is considered gluten-free.
How to select a quality spicy honey
When shopping for spicy honey, read the ingredient list and look for these signs of quality:
- Raw, unfiltered honey as the first ingredient
- No added sugars like corn syrup
- Organic spices and chili peppers
- No artificial flavors, colors, or preservatives
How to use spicy honey
Here are some delicious ways to use spicy honey in recipes or as a condiment:
- Drizzle on chicken, fish, shrimp, tofu, chickpeas or vegetables before roasting
- Stir into tea, coffee, or cocktails
- Use as a marinade for chicken, pork, or beef
- Glaze on ham, sausages, or meatloaf
- Brushing on biscuits, cornbread, pizza dough, etc. before baking
- Mix into vinaigrettes, dressings, and marinades
Homemade Spicy Honey Recipes
It’s easy to make your own custom spicy honey at home. Here are two recipes to try:
Jalapeño Honey
Ingredients:
- 1 cup honey
- 2-3 jalapeño peppers, thinly sliced (remove seeds for less heat)
Instructions:
- Add honey and jalapeño slices to a small saucepan.
- Heat over medium, stirring frequently, until warm, about 5 minutes.
- Remove from heat and let steep for 30-60 minutes.
- Strain out the peppers.
- Transfer honey to an airtight jar and refrigerate for up to 1 month.
Spicy Ginger & Cinnamon Honey
Ingredients:
- 1 cup honey
- 1/4 cup grated fresh ginger
- 2 cinnamon sticks
- 1 teaspoon crushed red pepper flakes (optional)
Instructions:
- Add all ingredients to a small saucepan.
- Heat over medium, stirring occasionally, until warm, about 5-10 minutes.
- Remove from heat and let steep for 1 hour.
- Strain out the solids.
- Transfer to an airtight container and refrigerate for up to 3 months.
The bottom line
Spicy honey is a unique twist on traditional honey that may offer some benefits from its blend of sweet and spicy compounds. However, it should be eaten in moderation as part of an overall healthy diet. Very spicy versions or large amounts could irritate digestion or contribute excess sugar. Diluting spicy honey with water or tea is one way to decrease the sugar content per serving. Homemade varieties let you control the quality of ingredients and spice level. Overall, spicy honey can be a tasty way to add flavor and a touch of heat to many popular recipes and drinks.