When it comes to counting carbs and managing blood sugar, details matter. Understanding how many carbohydrates are in a single tablespoon of raw organic honey can help you make informed choices to fit this sweetener into a healthy diet.
The Basics on Honey and Carbohydrates
Honey is made of two main sugars – fructose and glucose. These are both simple carbohydrates. When we talk about the carbohydrate content of honey, we are referring to these sugars.
All types of honey contain roughly the same proportion of fructose to glucose, with fructose making up slightly more. The ratio is generally around 1.2:1 fructose to glucose.
There are also trace amounts of more complex carbohydrates in honey, coming from components like pollen. But the carbohydrate content is overwhelmingly from the simple sugars fructose and glucose.
Carb Count of Raw Honey
The total carb count of raw honey is about 82% of its weight. This means:
- 1 tablespoon of raw honey weighs about 21 grams
- 82% of 21 grams is 17 grams
- So there are 17 grams total carbohydrate in 1 tablespoon of raw honey
This carb count is consistent across raw honey varieties including wildflower, clover, orange blossom, etc. The only major variation comes from moisture content, which changes the weight per tablespoon slightly.
Breakdown of Sugar in Honey
Based on raw honey’s typical ratio of fructose to glucose, the 17 grams carbohydrate breaks down as:
- Fructose: 10 grams
- Glucose: 7 grams
Again, these values are quite consistent for raw honey across floral varieties. Processing and filtration can change the ratio slightly in commercial honey products.
Calories in Honey
Calories are a measure of the energy content of food. The calories in carbohydrates are based on their weight:
- 1 gram carbohydrate = 4 calories
So for raw honey:
- 17 grams total carbohydrate x 4 calories per gram = 68 calories
In a tablespoon of raw honey there are 68 calories, coming almost completely from the 17 grams carbohydrate.
Honey Compared to Other Sweeteners
| Sweetener | Carbohydrate (grams) | Calories |
|---|---|---|
| 1 Tbsp raw honey | 17 grams | 68 |
| 1 Tbsp white sugar | 12.5 grams | 49 |
| 1 Tbsp maple syrup | 13 grams | 52 |
| 1 Tbsp brown sugar | 12.5 grams | 49 |
Honey has more grams of carbohydrate and calories compared to white or brown table sugar. Maple syrup has a similar carb count to honey.
Honey Glycemic Index
The glycemic index (GI) is a ranking of how quickly foods raise blood glucose. It uses white bread as the benchmark, assigning it a score of 100.
Foods are considered:
- Low GI: 55 or less
- Moderate GI: 56-69
- High GI: 70 or more
Pure glucose has a very high GI of 100+. Fructose has a low GI around 15-20.
Since honey contains both glucose and fructose, its GI lies between the two:
- The GI of raw honey is 35-50.
This puts raw honey in the low end of the moderate GI category. Its glucose raises blood sugar decently fast, while the fructose content slows absorption somewhat.
Factors Affecting Honey GI
There are a couple factors that can affect the GI of specific honey varieties:
- Floral source – honey from different flowers can range in the 30s up to the 50s.
- Processing – filtering and intensive processing tends to increase GI slightly by removing viscous components.
But overall, most types of raw honey fall within the moderate glycemic index range.
Honey, Diabetes and Blood Sugar
For people with diabetes, knowing the carb content and glycemic impact of foods is important for managing blood sugar. How does honey fit into a diabetic diet?
Blood Sugar Impact
Due to its moderate GI, honey will raise blood glucose levels at a moderate pace after eating it. The fructose may blunt the spike slightly, but the glucose content is enough to make an impact.
Compared to white sugar, honey may raise blood sugar slightly slower due to its fructose. But honey has more grams of carbohydrate per tablespoon, which counteracts the difference in GI.
For blood sugar management, portion control is key with honey to keep total carbs within your target range.
Using Honey in a Diabetic Diet
Honey can be incorporated into a diabetic diet in moderation. Here are some tips for including it:
- Measure portion sizes in teaspoons instead of tablespoons.
- Account for the 17 grams carb in honey when meal planning.
- Pair it with foods that contain fat, protein and fiber to slow digestion.
- Use it to replace other sugars or sweeteners rather than adding on top.
- Select raw honey for slightly lower GI impact.
Monitor your blood sugar levels when incorporating honey to ensure your response stays in a healthy range.
The Benefits of Raw Honey
Raw honey has a range of benefits compared to regular refined honey:
- Higher antioxidant levels – raw honey contains more beneficial plant compounds.
- More pollen – which has health benefits and may provide some allergy relief.
- Lower glycemic impact – raw honey tends to have a slightly lower GI.
- Natural sweetness – raw honey tastes slightly sweeter so you may use less.
- More variety – raw honey includes diverse floral sources.
Raw honey also contains small amounts of bee pollen, propolis and royal jelly, which are nutrient-dense bee products with potential health benefits.
You can find raw honey at health food stores, farmers markets and specialty grocers. Choose a local raw variety for the freshest quality.
Is Honey Healthier Than Sugar?
Honey does contain trace amounts of vitamins, minerals and antioxidants – unlike plain white sugar which is purely sucrose. But it’s still predominantly sugar.
For optimal health, honey and other added sugars should be limited. But when you want a natural sweetener, raw honey has some advantages over regular sugar and other alternatives like high fructose corn syrup.
The key is enjoying honey in moderation as part of an overall healthy diet, while keeping your carbohydrate and calorie intake on target for goals like diabetes management.
Cooking and Baking with Honey
Honey can be used to sweeten all kinds of foods and beverages. It works especially well in baked goods and desserts. Compared to sugar, honey lends a moister, chewier texture.
Here are some baking substitutions:
- 1 cup sugar = 3/4 cup honey + 1/4 teaspoon baking soda
- Reduce liquids by 1/4 cup per cup honey used
- Lower oven temperature by 25°F to prevent overbrowning
When measuring honey, spray measuring cups with nonstick spray or coat thoroughly with oil. Honey’s sticky texture makes it hard to wash off measuring tools.
Store honey at room temperature. Given its high sugar content, it’s very slow to spoil. Honey may crystallize but can be returned to liquid form by heating the jar briefly in warm water.
Conclusion
One tablespoon of raw honey contains 17 grams total carbohydrate and 68 calories. Its glycemic index ranges in the moderate category.
When incorporated into a healthy diet in moderation, raw honey can be a better choice compared to white sugar due to its lower glycemic impact, natural nutrients, and unique flavor. Just be mindful of portion sizes.
Choose raw, local honey when possible and experiment with using it in recipes for baked goods, dressings, sauces, tea, and more.
