Australian Honey - Choose Them Wisely!

Australian Honey - Choose Them Wisely!

Australian Honey, Choose Them Wisely!

Honey from Australia are often difficult to choose due to its great variety of brands and different sources from all parts of Australia (New South Wales and Tasmania being more well-known among them).

Eating well on a daily basis is an important way to keep us healthy.  It is therefore important to choose wisely the honey or food you consume in every meal.

It is a myth to say "just eat in moderation".  You will not consume poison "in moderation", will you?

10 Ways to Choose Your Food for Healthier Living

  1. Read the Label
  2. Choose Foods with Good Fats
  3. Look at Protein Content
  4. Different Kinds of Carbohydrates
  5. Look at Fibre Content
  6. Avoid Added Sugars
  7. Check Sodium Content
  8. Look for Foods High in Potassium
  9. Meet Your Mineral and Vitamin Needs
  10. Watch Out for Cholesterol

Kitchen Table

Photo by Brooke Lark on Unsplash

  • Read the Label (e.g. for Australian Honey Brands)

When one is choosing any of the Australian honey brands, it is a good practice to read the label to make sure it indeed authentic honey from Australia.

Australian Honey Bottle Label of Nutrition Facts
  • Choose Foods with Good Fats

What matters most is the types of fat you eat.  Newer research shows that healthy fats are necessary and beneficial for health.

It’s more important to focus on eating beneficial “good” fats and avoiding harmful “bad” fats. Fat is an important part of a healthy diet.  Hence, it is important to choose foods with “good” unsaturated fats, limit foods high in saturated fat, and avoid “bad” trans fat.

Different Kinds of Fats in Our Foods  

  • Look at Protein Content (Traces are Found in Honey from Australia)

While you may watch your calories, sugar and salt intake, you should also make sure you are ingesting enough protein. This is because protein plays a key role in the creation and maintenance of every cell in our bodies. It fuels our cells and powers our bodies.  Authentic Australian honey contains traces of protein.

“It is important for individuals to consume protein every day. Daily protein intake plays a role in keeping your cells in good shape and should be part of your daily health maintenance plan.”

Protein is made up of amino acids, commonly known as building blocks, because they are attached in long chains. It is also a “macronutrient,” meaning that you need relatively large amounts of it to stay healthy.

There are five compelling reasons why you should make sure you are getting enough protein every day:
1. Build. Protein is an important building block of bones, muscles, cartilage and skin. In fact, your hair and nails are comprised mostly of protein.
2. Repair. Your body uses it to build and repair tissue.
3. Oxygenate. Red blood cells contain a protein compound that carries oxygen throughout the body. This helps supply your entire body with the nutrients it needs.
4. Digest. About half the dietary protein that you consume each day goes into making enzymes, which aids in digesting food, and making new cells and body chemicals.
5. Regulate. Protein plays an important role in hormone regulation, especially during the transformation and development of cells during puberty.


Eating high-protein foods has many fitness benefits, including:

  • Speeding recovery after exercise and/or injury
  • Reducing muscle loss
  • Building lean muscle
  • Helping maintain a healthy weight
  • Curbing hunger

A tray of protein-rich eggs


  • Different Kinds of Carbohydrates (in Australian Honey)

Food contains three types of carbohydrates: sugar, starches and fiber. Carbohydrates are either simple or complex, depending on the food’s chemical structure. The type of carbohydrates that you eat makes a difference – Foods that contain high amounts of simple sugars, especially fructose raise triglyceride levels. Triglycerides (or blood fats) are an important barometer of metabolic health; high levels creates coronary heart diseases, diabetes and fatty liver.

Simple Carbohydrates

Simple carbohydrates send immediate bursts of glucose (energy) into the blood stream. That's why you may feel a rush of energy when you eat a dessert, only to be followed by a crash of fatigue when that sudden burst of energy is depleted.  Added sugars (including refined sugars) provide calories, but lack vitamins, minerals and fiber and can lead to weight gain. 

But not all simple sugars are alike. There are also simple sugars in more nutritious foods, like honey, fruit and milk. These are "naturally occurring" sugars and, unlike refined sugars, these sugars often come with vitamins, minerals, and fiber that our bodies need.  Many consumers had found honey from Australia to contain easily digestible simple sugars because they often feel that they can rejuvenate their energy after honey consumption pretty quickly.

Complex Carbohydrates

Complex carbohydrates supply a lower but more steady release of glucose into the blood stream. As with simple sugars, some complex carbohydrate foods are better choices than others.

White flour and rice are also konwn as refine grains.  This is because food processes remove a lot of fibre and nutrients from them.  By contrast, unrefined whole grains retain many of these vital nutrients and are rich in fiber, which helps your digestive system work well.  Fiber helps you feel full, so you are less likely to overeat these foods.  That explains why you will feel full longer after eating a bowl of oatmeal compared to the same amount of calories of sugary candy. 

 Different Kinds of Carbohydrates

Photo by Sigmund on Unsplash 

  •  Look at Fibre Content

Dietary fiber is an essential part of a healthful diet. It is crucial for keeping the gut healthy and reducing the risk of chronic health conditions.

Protection against heart disease

Several studies over the past several decades have examined dietary fiber’s effect on heart health, including preventing cardiovascular disease and reducing blood pressure.
A 2017 review of studiesTrusted Source found that people eating high fiber diets had significantly reduced risk of cardiovascular disease and lower mortality from these conditions.
Unfortunately, honey from Australia or from anywhere else do not contain any forms of fibre and consumers need to find them in vegetables and fruits in order to have a more balanced diet.

Better gut health

Fiber is important for keeping the gut healthy. Eating enough fiber can prevent or relieve constipation, helping waste to move smoothly through the body. It also encourages healthy gut microbiota.

According to a 2009 review, dietary fiber has a positive impact on gastrointestinal disorders, including:

  • colorectal ulcer
  • hiatal hernias
  • gastroesophageal reflux disease
  • diverticular disease
  • hemorrhoids

A 2019 review reports that fiber intake may reduce a person’s risk of colorectal cancer

Despite not having fibre in its composition, Australian honey such as the manuka honey is well-known to be able to balance the bad-bacteria in the gut which can soothe digestion, help prevent infections and build immunity. 

A Plate of Foods High in Fibre

  • Avoid Added Sugars

Natural and Added Sugars

Looking at a nutrition label can be scary. Sugar is in everything. However, if you’re cutting down on your sugar intake, don’t make the mistake of cutting out natural sugars. Some sugars occur naturally in foods like fruits, vegetables, and Australian honey.  Added sugars usually present as table sugar or corn-syrup in the supermarket.  Added sugars don’t add any positive benefits to your diet, while naturally occurring sugars are often found in foods that give you the health benefits of fiber, water, and nutrients.
Table Sugar
Photo by Dewang Gupta on Unsplash


  • Check Sodium Content

Salt, also known as sodium chloride, is about 40% sodium and 60% chloride.  It flavors food and is used as a binder and stabilizer.  It is also a food preservative, as bacteria can’t thrive in the presence of a high amount of salt. The human body requires a small amount of sodium to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals.  We need about 500 mg of sodium daily for these vital functions.  But too much sodium in the diet can lead to high blood pressure, heart disease, and stroke.  It can also cause calcium losses, some of which may be pulled from bone.  Most Americans consume at least 1.5 teaspoons of salt per day, or about 3400 mg of sodium, which contains far more than our bodies need.


Table Salt being Added to Fries


  • Look for Foods High in Potassium 

Potassium is an essential mineral for all tissues in the body. It is also an electrolyte because it carries a small electrical charge that activates various cell and nerve functions. Potassium is naturally in many foods and as a supplement.  Its main role in the body is to help maintain normal levels of fluid inside our cells. Sodium, its counterpart, maintains normal fluid levels outside of cells. Potassium also helps muscles to contract and supports normal blood pressure.

Delicious cut banana in a plate

Photo by Eiliv-Sonas Aceron on Unsplash


  • Meet Your Mineral and Vitamin Needs (Get Some Vit C from Australian Honey)

Vitamins and minerals are micronutrients required by the body to carry out a range of normal functions. However, these micronutrients are not produced in our bodies and must be derived from the food we eat.

Vitamins are organic substances that are generally classified as either fat soluble or water soluble. Fat-soluble vitamins (vitamin A, vitamin D, vitamin E, and vitamin K) dissolve in fat and tend to accumulate in the body. Water-soluble vitamins (vitamin C and the B-complex vitamins, such as vitamin B6, vitamin B12, and folate) must dissolve in water before they can be absorbed by the body, and therefore cannot be stored. Any water-soluble vitamins unused by the body is primarily lost through urine.

Almost all honey from Australia contains Vitamin C.  Raw Australian honey is a daily health supplement to boost overall health.

Minerals are inorganic elements present in soil and water.  Plants and animals absorb them.  While you’re likely familiar with calcium, sodium, and potassium, there is a range of other minerals, including trace minerals (e.g. copper, iodine, and zinc) needed in very small amounts.

What about multivitamins?

A diet that includes plenty of fruits, vegetables, whole grains, good protein packages, and healthful fats should provide most of the nutrients needed for good health. However, not everyone manages to eat a healthful diet.  Hence, multivitamins can play an important role as a nutritional requirements. 
Vitamins and Supplements
  • Watch Out for Cholesterol

Cholesterol is a waxy type of fat, or lipid, which moves throughout your body in your blood. Lipids are substances that do not dissolve in water, so they do not come apart in blood. Your body makes cholesterol, but you can also get it from foods. Cholesterol is only found in foods that come from animals.

Cholesterol moves throughout the body carried by lipoproteins in the blood. These lipoproteins include:

  • Low-density lipoprotein (LDL) is one of the two main lipoproteins. LDL is often called “the bad cholesterol.”
  • High-density lipoprotein (HDL) is the other main lipoprotein. HDL is often called “the good cholesterol.”
  • Very-low-density lipoproteins (VLDL) are particles in the blood that carry triglycerides.

LDL (Low Density Lipoprotein)

LDL can build up on the walls of your arteries and make them narrower. The fatty deposits form plaque that lines your arteries and may cause blockages. This build-up is called atherosclerosis.
Arteries are the blood vessels that carry oxygen-rich blood away from your heart to all other organs in the body.
The fats linked to LDL cholesterol levels and those that you should minimize in your diet are called saturated fats and trans fats. Saturated fats are solid or wax-like when they are at room temperature.  In addition, you mostly find saturated fats in products that come from animals, such as meat, milk, cheese and butter.
One can usually find trans fats in fast foods and fried foods because they can extend the shelf-life of processed foods like cookies, crackers and baked goods.

HDL (High Density Lipoprotein)

HDL is also “good cholesterol.”  It's good because it carries away other kinds of cholesterol, (including LDL), away from the arteries. It might help to think of HDL as a delivery truck and LDL as a dump truck. HDL drops off other types of cholesterol at the liver.  Thereafter, the liver processes them to break them down.  Higher levels of HDL reduce the risk for heart disease.
Drawing Blood from Patient to Test for Cholesterol
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