Honey and Diabetes: Balancing Sweetness and Blood Sugar

Understanding the complex relationship between honey intake and diabetes management, and how to use it safely.

By Medha deb

Created on Sep 26, 2025

Understanding the complex relationship between honey intake and diabetes management, and how to use it safely.

Honey and Diabetes: What You Need to Know

Honey is widely recognized for its natural sweetness, nutritional benefits, and culinary versatility. But for those managing diabetes, the question arises: is honey a safe alternative to sugar, or does it pose similar risks for blood sugar control? This comprehensive article explores the science behind honey, its potential effects on people with diabetes, safety tips for consumption, and key considerations for including it in a healthy diet.

Can People with Diabetes Eat Honey?

Diabetes is a chronic condition characterized by high blood sugar (glucose) levels, arising from either insufficient insulin production (type 1 diabetes) or reduced cellular response to insulin (type 2 diabetes) . Managing carbohydrate intake, especially added sugars, is key for people living with diabetes.

Honey is a natural sweetener produced by bees from nectar, and is primarily composed of glucose and fructose—two simple carbohydrates .

Like all forms of sugar, honey raises blood glucose, but some research suggests its glycemic impact may be less pronounced than refined sugars, especially when used in moderation .

Honey contains trace nutrients (vitamins, minerals, antioxidants), but these are present in small amounts relative to fresh fruits and vegetables .

The use of honey as a sweetener in diabetes care remains controversial; most experts recommend limiting all added sugars, including honey, to prevent rapid spikes and dips in blood sugar .

How Honey Affects Blood Sugar

Honey affects blood sugar due to its carbohydrate content. The glycemic index (GI) of honey can vary, but it is generally lower than table sugar (sucrose) . However, individual responses can vary based on health, amount consumed, and the type of diabetes.

Glucose and fructose are absorbed rapidly, so honey causes a rise in blood sugar after consumption .

Some small studies found that blood glucose rises were lower after eating honey than after consuming an equivalent amount of table sugar in both healthy and diabetic individuals .

Honey may result in a higher rise in C-peptide, a marker reflecting the body’s insulin secretion . This could indicate a more favorable or efficient insulin response, but needs further verification.

Despite modest glycemic differences, honey can still raise blood sugar levels and should not be considered a free food for people with diabetes .

Key takeaway: Honey can affect blood sugar, yet its impact may be slightly less severe compared to refined sugars for some people, possibly due to its fructose content and other compounds. Still, moderation is vital.

Nutritional Profile of Honey

Nutrient	Honey (1 tablespoon)	Table Sugar (1 tablespoon)
Calories	64 kcal	49 kcal
Carbohydrates	17g	13g
Vitamins & Minerals	Trace amounts (B vitamins, calcium, iron, potassium)	Negligible
Antioxidants	Small amounts present	None

Honey also contains amino acids, enzymes, and polyphenols, but the actual amounts consumed per serving are minimal compared to other nutrient-dense foods .

Potential Benefits of Honey for Diabetes

Although honey is high in carbohydrates, some research suggests that natural honey may have certain properties that could benefit people with diabetes when consumed instead of, not in addition to, other sugars .

Improved insulin response: Animal and small clinical studies have observed increased fasting C-peptide and improved glucose regulation in subjects consuming honey, compared to similar carbohydrate loads from refined sugar .

Antioxidant effects: The phytochemicals and antioxidants in honey may help reduce oxidative stress, which is linked to diabetes-related complications .

Lipid improvement: Some research indicates honey may improve lipid profiles, reduce triglycerides, and increase HDL (good) cholesterol . This could reduce cardiovascular risk common in people with diabetes.

Lower postprandial glucose spikes: Several studies suggest honey might lead to smaller increases in blood sugar after meals than refined carbohydrates .

Despite these promising findings, the evidence is mixed, and most studies are small, short-term, and often use animal models. Long-term, well-controlled human trials are lacking .

Summary Table: Research on Honey and Diabetes

Study Type	Findings	Notes
Animal studies	Reduced fasting glucose, improved lipid profiles	May not directly translate to humans
Small human trials	Lower blood sugar spikes vs. sugar, increased C-peptide	Short-term, needs long-term data
Long-term human trials	Some studies showed increased HbA1c with daily honey	High intake may worsen blood sugar control

Risks and Considerations for People with Diabetes

While honey offers potential benefits, there are important risks for people living with diabetes:

High carbohydrate content: Honey is a concentrated source of sugar (mainly glucose and fructose), which can quickly increase blood sugar levels .

Blood sugar spikes: Large or frequent consumption—especially without adjusting for other carbs—can result in poor glycemic control and increased risk of complications .

Raw vs. processed honey: Only pure, unadulterated honey should be considered; many commercial honeys are blended with syrups or additional sugars, making them less healthy choices .

Allergies or sensitivities: Rarely, honey can cause allergic reactions.

Calorie density: Honey contains more calories per tablespoon than table sugar, impacting weight management if not portioned carefully .

Bottom line: People with diabetes should monitor total carbohydrate intake, including both honey and other sources, to prevent blood sugar fluctuations and weight gain.

Honey vs. Sugar: Which Is Better for People with Diabetes?

Choosing honey over sugar might offer several advantages, but both add to your daily carbohydrate and caloric intake. The main differences are:

	Honey	Table Sugar
Sweetness	Sweeter (so you may use less)	Less sweet per gram
Glycemic Index	35–85 (varies by type)	60–65
Calories (per tbsp)	64	49
Other nutrients	Trace vitamins, minerals, antioxidants	Minimal nutrients
Processing	Mostly natural, can be raw or processed	Highly refined

Despite some nutritional differences, portion size and total carbohydrate content should be the main consideration for those managing blood sugar levels .

Safer Ways to Include Honey in a Diabetes-Friendly Diet

If you decide to consume honey while managing diabetes, follow these strategies to minimize risk:

Choose pure, raw honey: Avoid products with added sugars, syrups, or artificial ingredients .

Moderation is key: Limit honey to occasional use in small portions, such as a teaspoon added to unsweetened yogurt or oatmeal.

Count your carbs: Include honey as part of your total daily carbohydrate allowance. One tablespoon contains about 17g of carbohydrates.

Pair with fiber or protein: Eating honey alongside high-fiber foods or protein can slow absorption and help prevent sudden blood glucose spikes.

Monitor your response: Check your blood sugar before and after eating honey to understand your body’s response.

Consult a healthcare provider: Always seek individualized advice from your diabetes care team before adding honey to your diet, especially if your blood sugar is not well controlled.

Alternative Sweeteners for People with Diabetes

Other sweeteners may be better options for people with diabetes because they have little or no effect on blood sugar:

Stevia: A plant-based, non-caloric sweetener considered safe for most people.

Erythritol and xylitol: Sugar alcohols that provide sweetness with fewer carbs and calories, but may cause digestive upset in large amounts.

Monk fruit extract: A natural low-calorie sweetener from monk fruit, with little effect on glucose levels.

Artificial sweeteners: Such as aspartame, sucralose, or saccharin, but long-term use should be discussed with your healthcare provider.

Natural sweeteners like agave, coconut sugar, and maple syrup are not necessarily better for diabetes; they may still raise blood glucose similarly to honey or regular sugar. Always check labels for added sugars and total carbohydrate content.

Tips for Healthier Sweetening Habits with Diabetes

Focus on whole foods: Get your sweetness from fruits and vegetables, which also offer fiber, vitamins, and water.

Limit all added sugars: Whether honey, maple syrup, or table sugar, keep intake minimal to reduce health risks.

Experiment with spices: Use cinnamon, nutmeg, or vanilla to add flavor without sugar.

Summary: Should People with Diabetes Eat Honey?

Honey, though natural and containing trace nutrients, is still a form of sugar and can quickly impact blood glucose. For people with diabetes:

Limit intake and always count honey as part of your daily carbohydrate allowance.

Evidence of unique diabetes management benefits from honey is still inconclusive and mostly based on short-term or animal studies .

Whole, fiber-rich foods remain the best choice for managing blood sugar and health overall.

Discuss any dietary change involving sweeteners, including honey, with your healthcare provider.

Frequently Asked Questions (FAQs)

Is honey better than sugar for people with diabetes?

Honey has a slightly lower glycemic index and provides small amounts of nutrients not found in table sugar, but both contribute carbohydrates that raise blood glucose. Honey may be better when used as a replacement for sugar in moderation, but it is not risk-free.

Does honey lower blood sugar?

Some research suggests honey may trigger a more favorable insulin response compared to refined sugar, but overall it still increases blood sugar. More long-term, large-scale human studies are required before honey can be recommended for blood sugar management .

Which type of honey is best for people with diabetes?

Always opt for pure, raw honey without added sugars or syrups. The nutritional and glycemic properties of honey can vary by flower source and processing methods. Regardless of the type, portion control and moderation are essential.

How much honey can I have if I have diabetes?

If your blood sugar is well-managed, a small portion (such as 1 teaspoon or less) as an occasional treat could be included, always factored into your total daily carbohydrate count. Consult your registered dietitian or diabetes educator for individualized guidance.

Are there any people who should avoid honey entirely?

People with poorly controlled diabetes, a history of severe hypoglycemia or hyperglycemia, or those with honey allergies should avoid honey. Infants under one year old should never have honey due to the risk of botulism.

What about honey in processed foods?

Many processed foods labeled as containing honey often have additional sweeteners and added sugars. Always read ingredient lists and nutrition facts panels for total carbohydrate content.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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