🍯 Raw Honey Guide

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Raw vs. Regular Honey

You've seen both at the store. Here's what the science actually says.

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What Is Raw Honey?

Raw honey goes straight from hive to jar — never heated above 95°F, never ultra-filtered. Enzymes, pollen, and propolis stay intact.

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What Pasteurization Does

Regular honey is heated to 145°F+ to prevent crystallization and look clear. This destroys enzymes, kills antioxidants, and removes pollen fingerprints.

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Antioxidants: Big Difference

A 2012 Journal of Agricultural and Food Chemistry study found raw honey has up to 4.3× more polyphenols than processed honey.

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What "Pure" Doesn't Mean

"Pure honey" on a label just means no added sugar — the honey can still be pasteurized and ultra-filtered. Look for "raw" and "unfiltered" specifically.

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The Verdict

For cooking or baking: regular honey is fine. For health benefits and flavor complexity: raw, unfiltered honey is the clear winner.