✪ Key Takeaway: Honey raises blood sugar levels significantly and should be limited or avoided by people with diabetes.
Introduction
You reach for that golden jar of honey thinking it must be better than white sugar because it comes from nature.
Many people with diabetes wonder if honey is a safe alternative to regular sugar, hoping this natural sweetener will not spike their blood glucose levels as much.
Hi, I am Abdur, your nutrition coach and today I am going to explain exactly how honey affects your blood sugar and whether you should include it in your diabetes management plan.
How Does Honey Affect Blood Sugar Levels?
Honey contains about 17 grams of carbohydrates per tablespoon, with most of these carbs coming from simple sugars like fructose and glucose.
Your body absorbs these simple sugars quickly, causing your blood glucose levels to rise within 15 to 30 minutes after consumption.
The glycemic index of honey ranges from 35 to 87 depending on the type, with most varieties falling between 45 to 64, which is considered moderate to high.
When you eat honey, your pancreas must release insulin to help your cells absorb the glucose from your bloodstream.
People with diabetes either do not produce enough insulin or their cells resist insulin action, making it harder to control blood sugar spikes from honey consumption.
Research shows that honey can raise blood glucose levels almost as much as regular table sugar, despite containing some beneficial compounds like antioxidants.
✪ Fact: One tablespoon of honey contains the same amount of carbohydrates as four teaspoons of white sugar.
Is Honey Better Than Regular Sugar For Diabetes?
Many people believe honey is healthier than white sugar because it contains trace amounts of vitamins, minerals, and antioxidants.
However, these beneficial compounds exist in such small quantities that you would need to consume large amounts of honey to get any meaningful nutritional benefit.
From a blood sugar perspective, honey and regular sugar have very similar effects on your glucose levels and insulin response.
Some studies suggest that honey might cause a slightly lower blood sugar spike than white sugar, but the difference is not significant enough to make honey safe for unrestricted use in diabetes.
The fructose content in honey can actually be problematic for people with diabetes because excess fructose consumption may worsen insulin resistance over time.
Your liver processes fructose differently than glucose, and consuming too much can lead to increased fat storage and inflammation, both of which can make diabetes management more difficult.
✪ Pro Tip: Always check your blood sugar 2 hours after eating honey to see how your body responds individually.
What Types Of Honey Are Safest For Diabetics?
Raw, unprocessed honey typically has a lower glycemic index than processed honey because it retains more of its natural compounds that may slow sugar absorption.
Acacia honey has one of the lowest glycemic index values among honey varieties, ranging from 35 to 53, making it a relatively better choice if you must use honey.
Manuka honey contains unique antibacterial properties, but it still raises blood sugar levels significantly and should be used sparingly by people with diabetes.
Darker honeys like buckwheat or wildflower honey contain more antioxidants than lighter varieties, but they also tend to have higher glycemic index values.
Regardless of the type, all honey varieties contain concentrated sugars that will impact your blood glucose levels and require careful portion control.
The processing method matters less than the total amount you consume, so even the “best” honey for diabetes should be limited to very small quantities.
✪ Note: No type of honey is truly safe for unlimited consumption when you have diabetes.
How Much Honey Can Diabetics Safely Consume?
Most diabetes experts recommend limiting honey to no more than one teaspoon per day if you choose to include it in your diet.
This small amount contains about 6 grams of carbohydrates, which you must count toward your daily carbohydrate allowance and adjust your medication accordingly.
The timing of honey consumption matters significantly for blood sugar control, with the safest approach being to consume it as part of a balanced meal rather than alone.
Eating honey with protein, healthy fats, or fiber can help slow the absorption of sugars and reduce the blood glucose spike.
Some people with well-controlled diabetes might tolerate slightly larger amounts, but this requires careful blood sugar monitoring and consultation with healthcare providers.
If your diabetes is poorly controlled or you are experiencing frequent blood sugar spikes, it is best to avoid honey completely until your glucose levels stabilize.
✪ Pro Tip: Use a measuring spoon rather than eyeballing honey portions to maintain accurate carbohydrate counting.
What Are Better Sweetener Alternatives For Diabetics?
Stevia is a natural, zero-calorie sweetener that does not raise blood sugar levels and can be used safely by people with diabetes.
Monk fruit sweetener provides intense sweetness without carbohydrates or calories, making it an excellent honey substitute for baking and beverages.
Erythritol is a sugar alcohol that tastes similar to sugar but has minimal impact on blood glucose levels and contains only 0.2 calories per gram.
Fresh or frozen berries can add natural sweetness to foods while providing fiber, vitamins, and antioxidants that support overall health.
Cinnamon, vanilla extract, and other natural flavorings can enhance the perceived sweetness of foods without adding carbohydrates or calories.
These alternatives allow you to enjoy sweet flavors while maintaining better blood sugar control and supporting your long-term diabetes management goals.
✪ Fact: Stevia is 200 to 300 times sweeter than sugar, so you need only tiny amounts to achieve desired sweetness.
The Bottom Line
Honey is not a safe sugar alternative for people with diabetes because it raises blood glucose levels almost as much as regular sugar.
Natural does not always mean better for your blood sugar, and the small amounts of beneficial compounds in honey do not outweigh its negative impact on glucose control.
I would love to hear about your experiences with honey and blood sugar management, so please share your questions or thoughts in the comments section below.
References
At NutritionCrown, we use quality and credible sources to ensure our content is accurate and trustworthy. Below are the sources referenced in creating this article:
- Medical News Today: Honey and diabetes: Is honey good or bad for diabetics?
- Signos: Honey Glycemic Index: How Does Honey Affect Blood Sugar?
- PubMed: Natural honey and cardiovascular risk factors; effects on blood glucose, cholesterol, triacylglycerole, CRP, and body weight compared with sucrose
- Healthline: Honey and Diabetes: Is It Safe?
