What honey should i buy

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By Katherine Martinko. Katherine Martinko. Learn about our editorial process. Share Twitter Pinterest Email. But how is a consumer to know? The proof is in the pollen, says Fratu. The presence of pollen, which gets stuck on bees' legs when they're collecting nectar and makes its way into the honey, can tell you the origin and potency of the honey. So, where you buy your honey could very well make a difference.

Something else to keep in mind: Choosing "raw" honey, which means honey has not been heated or filtered, doesn't guarantee quality or presence of pollen—label laws are loose—but if it's opaque, cream-colored, or crystalized, that's a good sign. If you want more proof: "There is a labeling program called True Source Honey which can help consumers feel confident that the honey they purchase is the real thing," says Sharon Palmer, RDN, dietician and author of Plant-Powered for Life.

As a rule of thumb, that means lighter-colored honeys Grade C are milder than amber shades Grade B or their darker, bolder counterparts Grade A.

Match the color to the food: More delicate honeys, like clover, work well in salad dressing while more assertive varieties buckwheat make great marinades.

What's more, honey reflects the flavor of its source, and with the influx of single flavor and local varieties flooding store shelves—blueberry, chamomile, lavender, orange blossom—there are more types than ever.

Honey gets a lot of props: It has slightly more nutrients and antioxidants than traditional table sugar , plus it's less processed and lower on the glycemic index, says Palmer. What's more, it contains 25 different oligosaccharides, carbs that feed the good bacteria in the gut, which has been tied to boosted digestion, immunity, and mineral absorption. While it has more calories than the white stuff 23 calories per tsp compared to sugar's 16 calories , it's sweeter and denser so you can use less of it.

Sweet, right? But keep in mind that it's still a sweetener and chemically not that much different than sugar. So moderation is key—no eating it by the pawful. Nicknamed "liquid gold" with a price tag to match , manuka honey is produced in New Zealand by bees that pollinate the native manuka bush.

And even though it gets the stamp of approval from skin-glowing celebs like Gwyneth Paltrow and Kourtney Kardashian for its complexion cure-all powers, slathering it on your face isn't a proven acne or wrinkle cure we wish.