Green Tea and Honey: How They May Work Together to Boost Health

Green tea might be linked to a lower risk of dying from several chronic illnesses, although the evidence isn’t definitive. Combining it with honey could boost advantages because of honey’s antimicrobial and anti-inflammatory qualities.

Green tea is a widely enjoyed beverage across the globe. Many people sweeten it with honey to smooth out bitterness and create a more pleasant warm drink.

This piece explores the potential health perks of consuming green tea combined with honey.

Nutritional profile of green tea

When brewed with water, green tea yields a nearly calorie-free drink that nevertheless contains beneficial compounds like polyphenols and minerals associated with various health effects (1, 2, 3, 4).

Green tea comes in both caffeinated and decaffeinated varieties. Individuals react differently to caffeine, but moderate intake may improve alertness and has been associated with reduced risk of some chronic conditions (5).

Both green tea and matcha — a powdered form made from the same leaves — are abundant in antioxidants and other bioactive substances that have been linked to lower rates of certain cancers, heart disease, diabetes, and neurodegenerative disorders (5, 6).

Sipping green tea may also help reduce stress, which could translate to mental well-being benefits. This may be partly due to green tea’s L-theanine component (7, 8).

Early investigations into L-theanine — found in green tea and other plant foods — indicate it may lessen anxiety and stress, and researchers are exploring other possible mental health effects (9).

Besides easing stress, lower-caffeine green tea has been associated with improved sleep quality, supporting overall health (10).

Summary: Drinking green tea delivers a variety of physical health advantages and may also aid mental health, though further research is necessary.

Nutritional profile of honey

Honey is a natural sweetener used as a home remedy across many cultures for centuries. It’s mainly composed of carbohydrates; one teaspoon provides roughly 6 grams of added sugar and about 21 calories (11).

Historically, honey has been applied to treat conditions ranging from throat infections and asthma to eczema and wounds (12, 13).

Some research backs certain traditional uses, notably for upper respiratory tract infections and eczema (14).

Today, especially raw honey is noted for antioxidant content. Yet, it’s uncertain whether these antioxidants deliver meaningful health advantages (12, 13, 15).

Although honey might offer more potential benefits than some other sweeteners, it remains a form of sugar and should be eaten sparingly.

One study found honey exerts a similar metabolic effect as table sugar and high-fructose corn syrup, while other findings vary (12, 13, 14).

Therefore, when sweetening green tea with honey, use small amounts.

The American Heart Association advises keeping added sugars under 25 grams per day for women and under 36 grams for men, and the Dietary Guidelines for Americans suggest limiting added sugar to 10% of daily calories (16, 17).

Summary: Honey is an energy-dense sweetener that adds sugar to your diet. While it may have modest health advantages, it should still be used in moderation.

Potential health effects of green tea with honey

Both green tea and honey possess individual health-promoting properties, and together they might offer additional advantages.

May ease cold and flu symptoms

Hot tea and honey are both traditional remedies for sore throats. Drinking green tea with honey may provide benefits beyond simple throat comfort.

Sipping green tea with honey might help relieve symptoms and potentially lower the chance of catching the common cold or flu, though the required amount for benefits remains unclear.

Studies have linked tea catechins — components in green tea — with reduced flu rates and milder symptoms. Honey also appears to assist with symptom relief (18,19).

Keep in mind that green tea with honey is not a cure for illnesses.

Research varies on the dose needed to see symptom benefits: some trials indicate as few as three cups a day, while others assessed catechin amounts equivalent to about ten cups of green tea (19).

Sweetening green tea with honey may make it more enjoyable by reducing bitterness, encouraging greater intake and helping maintain hydration when you’re unwell.

May benefit oral health

It might seem odd that a sweetened drink could help teeth, but early evidence suggests green tea with honey could lower risk of dental decay.

A small study reported that consuming green tea and honey together decreased levels of Streptococcus mutans — a bacteria involved in cavities — in the mouths of young boys (20).

Older work has proposed that honey may be less harmful to teeth than table sugar (21, 22).

Nonetheless, contemporary studies are needed to determine safe consumption levels and whether a true protective effect exists.

May assist with diabetes management

For blood sugar control, unsweetened drinks are preferable. Still, a cup of green tea with a little honey may be acceptable — or even beneficial — for some people with diabetes.

An earlier meta-analysis of 17 trials suggested green tea might enhance insulin sensitivity and lower fasting glucose and HbA1c, which are key diabetes markers (23).

Additionally, several studies indicate honey may be a preferable sweetener compared with other sugars for individuals with diabetes (24, 25, 26).

However, newer and larger studies are necessary to confirm these potential benefits and to establish safe quantities of green tea with honey for people living with diabetes.

Those with diabetes should still limit added sugars, including honey.

Precautions when drinking green tea with honey

Green tea and honey seem to have many possible benefits, whether consumed separately or together. Still, excessive intake can have downsides.

Green tea contains caffeine. While most adults tolerate some caffeine, individuals who are sensitive or pregnant may want to restrict intake to one or two cups daily or choose decaffeinated green tea.

Caffeine from green tea can disrupt sleep, so avoid drinking caffeinated cups late in the day unless you opt for decaf (10).

Also remember to limit added sugar to less than 10% of your daily calories, which includes honey. Be mindful of how much honey you add and how many cups you consume each day (27).

The takeaway

Green tea and honey both carry potential health advantages, and combining them may amplify some benefits.

Green tea is rich in antioxidants that might lower your risk of various chronic illnesses, including heart disease, type 2 diabetes, and certain cancers, and it may support mental well-being.

Honey is a traditional sweetener that has been used medicinally. It may help soothe sore throats and aid in treating eczema.

But be mindful of caffeine and added sugar when enjoying this drink. If you are sensitive to caffeine, prefer decaffeinated green tea or limit yourself to one to two cups daily with a modest amount of honey for taste.

One simple idea

Try this today: Experiment with different green tea varieties or enhance your cup with a squeeze of lemon, fresh mint, or a slice of ginger. You might also read about honey and cinnamon combinations for another flavorful pairing.