The low down on honey

Do you add a little honey to your tea or spread a tablespoon on toast? Good move.

While honey contains a few more kilojoules per teaspoon than sugar, it has a number of healthy advantages.

When buying honey, remember that light and amber-coloured varieties are mild-tasting, while darker ones have a bolder, richer flavour. Each also has a slightly different antioxidant profile.

Here’s why runners should enjoy the sweet stuff:

• Fuel performance
  A study on cyclists found consuming 250kJ of honey (one tablespoon) with water every half-hour works as well as an energy gel in improving sprinting efforts at the end of a long workout.
• Control blood sugar
  Studies show that using honey rather than regular table sugar can help steady blood-sugar levels – great news for those with pre-diabetes or insulin resistance.
• Boost antioxidant levels
  Compared to other sweeteners, honey has higher levels of antioxidants. In one study, subjects who drank tea with honey showed a 7% increase in antioxidant levels compared to subjects who had tea with sugar.
• Curb cholesterol
  Using honey instead of sugar for two weeks can lower your ‘bad cholesterol’ and reduce levels of C-reactive protein, a measure of inflammation in vessels.
• Improve G.I. health
  Honey contains oligosaccharides, a type of sugar that fuels the growth of immune-boosting bacteria in the gut, promoting a healthy intestinal tract.

Whip it: Look for creamed honey at super-markets. Its smooth, creamy consistency

is similar to butter.

Tasty honey-infused meals in 20 minutes or less

20 Minutes: Energy bars

Mix 3 tablespoons honey, 2 tablespoons canola oil, 2 eggs, walnuts, orange zest, 2 cups granola. Bake for 15 minutes at 190°C.

15 Minutes: Grilled veggies

Place sliced peppers, baby marrows and onions on hot grill. Brush with 2 tablespoons honey, ¼ cup white wine, 1 tsp garlic.

10 Minutes: Fruit smoothie

Blend together ½ cup blueberries, 1 ripe peach, 1 cup yoghurt, 1 tablespoon honey, ½ teaspoon vanilla, and ice.

5 Minutes: Salad dressing

Whisk 2 tablespoons olive oil, ¼ cup honey, cup red wine vinegar, 2 tablespoons chopped spring onions, salt and pepper.