Honey – Healthline Evidence-based

  • Nutritionally, 1 tablespoon of honey (21 grams) contains 64 calories and 17 grams of sugar, including fructose, glucose, maltose and sucrose. It contains virtually no fiber, fat or protein (2).  It also contains trace amounts — under 1% of the RDI — of several vitamins and minerals, but you would have to eat many pounds to fulfill your daily requirements.
  • Honey is rich in antioxidants including organic acids and phenolic* compounds like flavonoids. Scientists believe that the combination of these compounds gives honey its antioxidant power.  Antioxidants have been linked to reduced risk of heart attacks, strokes and some types of cancer. They may also promote eye health.
  • Some studies show that honey improves heart disease risk factors in people with diabetes. Note however, it also raises blood sugar levels — so it cannot be considered healthy for people with diabetes.
  • Eating honey may lead to modest reductions in blood pressure, an important risk factor for heart disease.
  • Honey seems to have a positive effect on cholesterol levels. It leads to modest reductions in total and “bad” LDL cholesterol while raising “good” HDL cholesterol.
  • Elevated triglycerides are a risk factor for heart disease and type 2 diabetes. Several studies show that honey can lower triglyceride levels, especially when used as a sugar substitute.
  • The antioxidants in honey have been linked to beneficial effects on heart health, including increased blood flow to your heart and a reduced risk of blood clot formation.
  • Honey is a delicious, healthier alternative to sugar.

Bananas – Healthline Evidence-based

  • Bananas contain many important nutrients including Potassium, Vitamin B6, Vitamin C, Magnesium, Copper,
  • Bananas contain nutrients that can help moderate blood sugar levels after meals. They may also reduce appetite by slowing stomach emptying.
  • Bananas are rich in fiber and resistant starch, which may feed the friendly gut bacteria and help protect against colon cancer.
  • Bananas may help with weight loss. They are low in calories, high in nutrients and fiber, and may have appetite-reducing effects.
  • Bananas are a good dietary source of potassium and magnesium, two nutrients that are essential for heart health.
  • Bananas are high in several antioxidants, which may help reduce damage from free radicals and lower the risk of some diseases.
  • Bananas contain high amounts of resistant starch or pectin, depending on ripeness. Both may reduce appetite and help keep you full.
  • Eating a banana several times a week may reduce the risk of kidney disease by up to 50%.
  • Bananas are often referred to as the perfect food for athletes, largely due to their mineral content and easily digested carbs.
  • Bananas may help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise.