As someone who has followed the Specific Carbohydrate Diet (SCD) for 25 years, honey has been my go-to sweetener in nearly all my recipes. It’s one of the few SCD-legal sweeteners, and beyond that, it’s a natural, unprocessed option I’ve relied on for everything from baking to drizzling over yogurt.
Recently, on my YouTube channel, someone left this comment on one of my recipes:
“You shouldn’t heat honey—it gets toxic.”
I, of course, felt compelled to respond—not just to provide accurate information (whether they believe it or not), but to educate anyone else who comes across it. This is a common claim, but is there any truth to it? Let’s break it down.
Does Heating Honey Make It Toxic? The Origin of This Myth
The belief that heated honey becomes toxic likely comes from Ayurveda, the ancient Indian system of medicine. According to Ayurvedic tradition, heating honey beyond a certain point makes it difficult to digest and creates “toxins” in the body.
However, while Ayurveda offers many valuable health insights, this particular claim isn’t supported by modern science. That said, heating honey does cause some changes—but none that make it unsafe in normal cooking.
What Happens When You Heat Honey?
1. Heating Honey Reduces Enzymes and Nutrients
Raw honey is packed with enzymes, antioxidants, and phytonutrients that contribute to its health benefits. These delicate compounds begin to break down at temperatures around 60°C (140°F).
💡 Does this mean heated honey is toxic? No.
It simply means that some of the raw honey’s extra health benefits are lost. If you’re eating honey mainly for its enzyme content, it’s best to use it raw or add it to warm drinks after they’ve cooled slightly.
2. Does Heated Honey Produce Harmful Chemicals? Understanding HMF
One of the biggest concerns people have is a compound called hydroxymethylfurfural (HMF), which forms when honey is heated above 60°C (140°F). Some people assume that because HMF is a chemical byproduct of heating, it must be harmful.
But here’s the reality:
- The European Union has set a safety limit for HMF in honey at 40 mg/kg (or 80 mg/kg for tropical honey).
- A cup of honey that meets this limit would contain about 13 mg of HMF—an extremely small amount.
- Coffee contains far more HMF than honey. In fact, a single cup of brewed coffee can contain hundreds of milligrams of HMF, yet no one worries about coffee being toxic.
💡 Does this mean heated honey is toxic? No.
Unless you’re consuming industrial amounts of overheated honey, HMF levels remain far below anything harmful.
3. Caramelization and Flavor Changes in Heated Honey
If honey is heated to 104°C (219°F) or higher, it begins to caramelize. This changes its color, flavor, and texture—something you may have noticed if you’ve ever baked with honey.
💡 Does this mean heated honey is toxic? No.
It simply means it develops a deeper, richer taste.
Should You Avoid Heating Honey?
That depends on why you’re using it:
✅ If you want to preserve enzymes and antioxidants, use honey raw or stir it into warm dishes after they’ve cooled.
✅ If you’re using honey as a natural sweetener in baking or cooking, don’t worry—it’s still a much better option than refined sugar.
✅ If you’re concerned about HMF, consider this: you likely consume far more HMF from coffee, toasted bread, and roasted vegetables than from heated honey.
How I Use Honey in My Recipes
For 25 years on SCD, I’ve used honey as my main sweetener, and yes, I do cook with it. Whether I’m baking a batch of SCD muffins or making a warm honey glaze for cakes, I don’t stress about heating it. If I want to keep its enzymes intact, I simply drizzle raw honey on top after cooking.
💡 My advice? Use honey in a way that works for you. If you love it raw, keep it raw. If you enjoy baking with it, go for it. Either way, it’s a much better choice than refined sugar.
Final Thoughts: Is Heated Honey Safe?
So, does heating honey make it toxic? No.
While high heat reduces some of its beneficial properties and leads to mild chemical changes, it remains safe to eat. The idea that heated honey becomes poisonous is a myth, and when compared to foods like coffee—which contains much higher levels of HMF—heated honey is really nothing to worry about.
What do you think? Have you heard this myth before? Let me know in the comments—I’d love to hear your thoughts!
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