Honey is a natural sweetener that has been used for thousands of years. It is made by bees from the nectar of flowers and contains sugars like glucose and fructose. Honey is commonly marketed as a healthy alternative to refined sugars, but there are some key differences when it comes to carbohydrates. Understanding the carb content and glycemic index of honey can help determine if it fits into a low-carb or ketogenic diet.
Is Honey Low in Carbs?
Compared to refined sugars like white table sugar, honey is lower in carbohydrates. One tablespoon of honey contains 17 grams of carbs, while one tablespoon of granulated white sugar contains 12 grams of carbs (1, 2).
However, on a very low-carb ketogenic diet, even 17 grams of carbs from honey would be too high to fit within daily carb intake limits. The standard ketogenic diet limits carbs to only 20-50 grams per day (3).
So while honey has slightly fewer carbs than regular sugar, it is still considered a high-carb food and is often avoided on low-carb and keto diets.
Honey Glycemic Index and Load
The glycemic index (GI) is a scale that ranks foods based on how they affect blood sugar levels. It ranges from 0 to 100, with higher values given to foods that cause bigger spikes (4).
The glycemic load accounts for serving sizes and is a more accurate representation of a food’s effect on blood sugar. Glycemic load is calculated by multiplying a food’s glycemic index by its carbohydrate content per serving and dividing that number by 100 (5).
Pure honey has a glycemic index of 58 and glycemic load of 10 for a one-tablespoon serving (6). This is lower than refined sugar, which has a GI of 65 and glycemic load of 13 (7).
Even though honey has a slightly lower GI and glycemic load than regular sugar, it is still considered a high glycemic food. Foods with a glycemic load above 10 are generally discouraged on low-glycemic diets (8).
This indicates that honey consumption should be minimized for people with diabetes or insulin resistance looking to control blood sugar levels.
Fructose Content of Honey
One of the main sugars in honey is fructose. Fructose has a very low GI of 15 because it does not cause a rapid spike in blood sugar.
However, high intakes of fructose have been linked to insulin resistance, fatty liver disease and other metabolic problems (9).
About 40-50% of the sugars in honey are fructose. This is slightly less than table sugar, which is 50% fructose (10).
Therefore, high intakes of honey may promote some of the same adverse effects as sugar due to its fructose content. Moderate use is recommended even for those without diabetes or insulin resistance.
Fiber and Micronutrients
Unlike other types of sugars, honey contains small amounts of vitamins, minerals, enzymes and antioxidants (11).
One tablespoon provides 0.5% of the RDI for several vitamins and minerals like niacin, riboflavin, vitamin B6, calcium, magnesium, potassium and zinc (1).
Honey also supplies trace amounts of antioxidants like phenolic compounds and flavonoids, which have anti-inflammatory and cancer-fighting properties (12).
Additionally, honey contains prebiotic fibers that can promote gut health. However, the fiber content is minimal at just 0.1 grams per tablespoon (1).
So while honey provides small amounts of beneficial nutrients, its sugar and calorie content far outweigh the trace amounts of vitamins and minerals.
Raw vs Regular Honey
Raw honey is less processed than regular honey. It is strained but not filtered, heated or pasteurized.
Many people believe raw honey has more health benefits, but research on this is limited (13).
One study showed that replacing sugar with raw honey decreased “bad” LDL cholesterol by 2–8% in people with diabetes and obesity (14).
Raw honey also contains more bee pollen, bee propolis and antioxidant compounds like flavonoids (15).
However, more studies are needed to confirm whether raw honey provides added health benefits over regular honey. At this point, both should be used sparingly due to their high carb and sugar content.
Impact on Weight Loss
Although honey has slightly fewer calories than sugar, it is still considered a calorie-dense food.
One tablespoon of honey provides 64 calories, while one tablespoon of sugar provides 46 calories (1, 2).
Weight loss diets typically advise limiting high-calorie foods like honey to achieve a calorie deficit.
However, two small studies showed that consuming honey instead of sugar resulted in less weight gain over periods of 12 weeks and 15 days (16, 17).
In another study, eating honey with breakfast moderated blood sugar levels and appetite, preventing overeating later in the day (18).
While these results are promising, larger and longer-term studies are needed. Overall, honey should be used sparingly on a weight loss diet due to its high calorie and carb content. Moderation is key.
Is Honey Keto-Friendly?
The ketogenic diet minimizes carb intake to 20–50 grams per day to promote ketosis, a metabolic state where the body burns fat instead of carbs for fuel (19).
Since it provides 17 grams of carbs per tablespoon, honey exceeds the daily carb limit on this diet.
Occasionally using small amounts may fit into some keto diets, depending on individual tolerance and daily carb allotment. However, it should be severely restricted.
People following the keto diet strictly will need to avoid honey completely and instead opt for low-carb sweeteners like stevia or monk fruit.
Is Honey Paleo?
The paleo diet encourages eating whole, unprocessed foods like meat, eggs, vegetables, fruits, nuts and seeds while eliminating grains, legumes, dairy, refined sugars and highly processed foods.
Since honey is considered a natural food, it is often included in the paleo diet when consumed in moderation. In fact, it’s one of the few sweeteners allowed on paleo.
However, some people following a strict paleo diet may want to limit or avoid honey due to the processing involved in removing bee pollen and propolis.
Additionally, the high fructose content of honey raises some concern in the paleo community. Overall, including honey in small amounts can suit a paleo lifestyle but should not be overused.
Is Honey Vegan?
Vegan diets exclude all animal products, including honey. This is because honey production involves the use of bees, which are considered exploited animals.
Most vegans avoid honey and opt for plant-based sweeteners instead. Reading ingredient labels is key since many processed foods include hidden honey.
However, a small subset of vegans called bee-gans avoid all animal products except honey. They believe that honey production does not exploit bees when done ethically and sustainably (20).
This remains a controversial issue among vegans, and most still choose to avoid honey altogether. Regardless, vegans should verify honey’s use as an ingredient before consuming packaged foods.
Is Honey Bad for You?
For most people, consuming honey should be fine in moderation.
However, certain groups may want to limit or avoid it:
– People with diabetes or prediabetes because of its high glycemic index and load.
– Anyone with fructose intolerance.
– People with obesity, fatty liver disease or insulin resistance due to the high fructose content.
– Individuals following very low-carb, ketogenic and vegan diets.
– Anyone allergic or sensitive to honey or bee pollen.
For people without these issues, honey is unlikely to cause harm when used occasionally in small amounts.
Yet, it provides only trace amounts of nutrients. Its sugar content is still similar to table sugar, so the healthiest sweeteners to use are still whole foods like fruit.
Is Honey Better Than Sugar?
When comparing nutritional values, honey does provide some minor benefits over regular sugar:
– Slightly fewer calories and carbs than refined sugar
– Lower glycemic index and glycemic load
– Minimal amounts of nutrients like vitamins, minerals and antioxidants
– Higher amounts of beneficial prebiotic fiber
– Less processed than refined white sugar
However, its sugar content is still similar to regular sugar. Honey also has a higher fructose content, which may be concerning.
For these reasons, honey only has marginal nutrition advantages over regular sugar. It should be used sparingly regardless.
How Much Honey Per Day Is Safe?
There is no universally agreed upon amount of honey that is considered safe or recommended for daily use.
The American Heart Association advises limiting added sugar — including honey — to no more than 24 grams per day for women and 36 grams for men (21).
People with certain health conditions like diabetes may need to limit added sugars even further for optimal health and blood sugar control.
As a natural sweetener, honey is unlikely to cause harm for most people when used in moderation. However, it provides minimal nutrition and increases your daily sugar intake so minimal amounts are best.
Can You Eat Too Much Honey?
Eating too much honey can increase blood sugar levels and cause unwanted effects.
This is especially true if you have diabetes, prediabetes or insulin resistance. These conditions require keeping close tabs on carb and sugar intake. For this reason, strict limits on honey intake are necessary.
Consuming excess honey can also promote weight gain due to increased calorie intake, promote cavities and tooth decay and lead to nutrient imbalances from eating too many empty calories.
Moderation is key, even among healthy people without underlying health conditions. While the occasional small serving of honey is unlikely to be harmful, large amounts provide minimal nutrition.
Golden Honey
Honey has been prized as a sweetener and medicine for centuries. This natural sugary substance provides negligible amounts of vitamins, minerals and antioxidants.
However, its sugar content is similar to regular sugar. Honey is lower in carbs but slightly higher in calories on a tablespoon-to-tablespoon comparison. It also contains more fructose.
While honey has a favorable reputation as a healthier alternative to sugar, there is currently minimal evidence to confirm its health benefits over sugar.
Using small amounts of honey occasionally can suit a healthy diet. Yet for optimal nutrition, it may be best to primarily choose less processed, whole food sources of carbs and sweetness.
The Bottom Line
Is honey good for you? The answer depends largely on your health goals and dietary preferences:
– Honey has slightly fewer calories and carbs than sugar. It also provides trace amounts of nutrients. But its sugar content is still similar to regular sugar.
– The fructose in honey may promote insulin resistance, fatty liver disease and weight gain when consumed in large amounts.
– Raw honey has more antioxidants than regular honey and may provide additional health benefits.
– The high carb and calorie content of honey makes it unsuitable for very low-carb, ketogenic and some vegan diets. Use with caution.
– People with diabetes, prediabetes or obesity should limit honey due to its high glycemic index and glycemic load.
– Honey is unlikely to cause harm for most people when used occasionally and in moderation. But minimal amounts are recommended due to lack of nutrients.
In summary, honey makes a slightly healthier replacement for sugar but provides no real nutritional benefits. Use sparingly as part of a healthy diet based on whole, minimally processed foods.
Frequently Asked Questions
Here are some common questions about honey’s effects on carbohydrate intake and health:
Is honey keto?
No, honey is too high in carbs to fit a ketogenic diet. Keto limits carb intake to 20–50 grams per day and one tablespoon of honey already provides 17 grams.
Is honey paleo?
Yes, honey is generally considered paleo-friendly when used in moderation. Early humans would have gathered honey before developing refined sugars.
Does honey spike blood sugar?
Yes, honey has a medium-high glycemic index of 58 and glycemic load of 10 for one tablespoon. It can spike blood sugar, especially in large amounts.
Is honey better for you than sugar?
Honey has marginal nutritional advantages over regular sugar. It provides small amounts of nutrients and has a slightly lower glycemic index. But honey still has similar amounts of calories, carbs and sugar overall.
Can diabetics eat honey?
Honey is not recommended for people with diabetes due to its high glycemic index of 58 and glycemic load of 10 per tablespoon. Even small amounts can spike blood sugar.
The Takeaway
Honey is a sweetener with minimal nutritional value apart from trace amounts of vitamins, minerals and antioxidants. Its carb, calorie and sugar content are similar to regular sugar. While using small amounts of honey occasionally is unlikely to cause harm in healthy people, honey provides minimal benefits compared to more whole, less processed foods. People with certain health conditions need to be cautious with honey intake. Moderation is key.
