Honey and Diabetes: Benefits, Risks, and How to Use it Safely
A comprehensive look at the impact of honey on diabetes, its health effects, risks, and safe consumption tips.
Honey and Diabetes: What You Need to Know
For many people living with diabetes, managing daily sugar intake is critical for maintaining stable blood glucose levels. As natural sweeteners like honey gain popularity for their perceived health benefits, an important question arises: Is honey a safe or healthier substitute for sugar in a diabetic diet? This article provides a comprehensive review of the scientific evidence on honey and diabetes, including health benefits, risks, recommendations, and expert tips for safe consumption.
What is Honey?
Honey is a natural sweetener produced by honeybees from the nectar of flowers. Its composition varies based on floral source and region, but, by weight, typical honey contains:
- About 80% natural sugars, primarily fructose and glucose
- 17–18% water
- 2% vitamins, minerals, amino acids, enzymes, and antioxidants (including polyphenols and flavonoids)
This unique profile distinguishes honey from refined sugars, as its natural compounds may provide health-boosting properties beyond simple sweetness.
Honey’s Effects on Blood Sugar
People with diabetes have particular concerns about foods that affect blood sugar (glucose) levels. Like table sugar, honey is a carbohydrate and can impact blood glucose. However, its particular sugar makeup and additional nutrients influence how the body processes it.
Glycemic Index of Honey
- The glycemic index (GI) is a measure of how quickly a food raises blood sugar. Honey typically has a GI of 35–85, depending on its composition. This range makes some types of honey moderately high GI, while others are closer to low-GI foods.
- In comparison, table sugar (sucrose) has a GI of about 65.
- Honey with higher fructose content generally results in a lower GI.
Research on Honey and Blood Sugar
- Some studies suggest that honey consumption may raise blood sugar less than the same amount of table sugar. However, honey still causes an increase in blood glucose and should be counted as a carbohydrate source.
- Some clinical trials show that honey can increase HbA1c in people with type 2 diabetes if consumed in excess, indicating prolonged elevations in blood sugar.
- Other research reports honey intake is associated with improved fasting blood sugar and reduced triglycerides when compared with sugar in some populations.
| Sweetener | Glycemic Index | Impact on Blood Glucose |
|---|---|---|
| Honey | 35–85 (varies by type) | Raises blood sugar, but may be less than sugar if portion is small |
| Table Sugar (Sucrose) | ~65 | Raises blood sugar rapidly |
| Agave Syrup | 10–19 | Lower impact per gram, but very high in fructose |
Potential Health Benefits of Honey for Diabetes
While honey is a form of added sugar, it contains properties not found in refined table sugar. Recent studies have explored how honey may offer certain health benefits for people with diabetes and metabolic disorders:
- Anti-inflammatory and antioxidant effects: Honey’s antioxidants may help reduce oxidative stress, which is linked to diabetes and its complications.
- Anti-microbial properties: Honey has long been used as a folk medicine for wound healing, and its antimicrobial effects can aid in treating diabetic ulcers and infections.
- Lipid (cholesterol and triglyceride) improvement: Some research links honey consumption with lower total cholesterol and triglycerides levels, and modest increases in HDL (“good”) cholesterol.
- Weight management: Preliminary studies indicate honey may help reduce body weight and improve blood glucose parameters when used as a sugar replacement as part of a healthy diet.
What others are reading
Despite these potential benefits, honey should be consumed in moderation and as part of a balanced diet—especially for those monitoring blood sugar closely.
Risks and Downsides of Honey With Diabetes
Consuming honey in place of regular sugar may seem appealing for its nutritional properties, but there are several important risks and caveats for people with diabetes:
- Honey is still sugar: It contains just as many carbohydrates and calories per teaspoon as regular sugar (about 17 grams and 64 calories per tablespoon)
- May significantly raise blood sugar: Honey produces a glycemic response and should be carefully portioned. Large servings can increase blood sugar and HbA1c, potentially worsening diabetes control.
- Unsafe for infants: Never give honey to infants under 1 year, as it can contain spores of Clostridium botulinum that may cause infant botulism.
- Allergy risk: Honey can trigger allergic reactions in some people, especially those allergic to bee products.
- Contamination and quality concerns: Only purchase honey from reputable suppliers, as some products may be adulterated or contaminated.
Can People with Diabetes Eat Honey?
The answer is nuanced. People with diabetes can include honey in their diet, but with important limitations and considerations.
- Moderation is key: Only consume honey in small amounts, and be sure to track it as part of the daily carbohydrate allowance.
- Choose high-quality honey: Select raw, unprocessed honey for the potential benefit of its antioxidants and nutrients. Avoid “honey blends” or products with added syrups.
- Pair with other foods: Consuming honey alongside foods that are high in fiber, protein, or healthy fats may slow the increase in blood sugar.
- Monitor your blood glucose response: Each person’s body reacts differently. Test your blood sugar after eating honey to see its personal effect.
If you have diabetes or prediabetes, it is always best to consult with your healthcare provider or a registered dietitian before introducing honey or any new sweetener.
Safe Ways to Use Honey for People With Diabetes
If you decide to include honey as a sweetener in your meal plan, these tips can help reduce the risks and promote better blood sugar control:
- Measure carefully: Use a small measuring spoon to ensure accurate portions and prevent accidental overuse.
- Swap, don’t add: Substitute honey for other sugars in a recipe rather than adding extra sweetness.
- Read labels: Check ingredient lists for hidden sugars or syrups blended into honey products. Choose types that contain only pure honey.
- Limit to 1–2 teaspoons per day: This small amount typically fits into most diabetes-friendly diets, though individual needs may vary.
- Prefer local, raw honey: Unprocessed honey may retain more antioxidants and beneficial compounds compared to highly refined varieties.
Comparing Honey to Other Sweeteners
| Sweetener | Main Ingredients | Calories per Tbsp | Glycemic Index | Extra Nutrients |
|---|---|---|---|---|
| Honey | Fructose, glucose, water | 64 | 35–85 | Antioxidants, trace vitamins/minerals |
| Table Sugar | Sucrose | 49 | ~65 | Very little |
| Agave Syrup | Fructose | 60 | 10–19 | None |
| Stevia (extract) | Steviol glycosides | 0 | 0 | None |
| Aspartame | Artificial | 0 | 0 | None |
Who Should Avoid Honey?
Some populations should avoid honey, regardless of the potential benefits for others:
- Infants under 1 year: At risk of botulism
- Individuals with severe bee or pollen allergies
- People following very low-carbohydrate or ketogenic diets
- Anyone instructed by their healthcare provider to completely avoid added sugars
Tips for Maintaining Blood Sugar with Honey
- Always track honey intake as part of your daily carbohydrate count.
- Sneak honey into unsweetened yogurt, oatmeal, or smoothies for a nutrient boost and slower glucose release.
- Never exceed your allowed daily carbohydrate limit due to honey.
- If you notice a pattern of higher blood sugars after using honey, discontinue use and consult your diabetes care team.
Frequently Asked Questions (FAQs)
Q: Can people with type 2 diabetes eat honey?
A: Yes, but only in small amounts. It should be treated as an added sugar, included in the total daily carbohydrate count, and used as a replacement—not an addition—to other sweeteners.
Q: Does honey have any health benefits for people with diabetes?
A: Honey contains antioxidants, anti-inflammatory compounds, and some vitamins and minerals, which may support overall health. However, the benefits must be weighed against its blood sugar-raising effect.
Q: How does honey compare to artificial sweeteners?
A: Artificial sweeteners like stevia or aspartame do not raise blood sugar, while honey does. Honey, though, contains beneficial nutrients and is completely natural, whereas artificial sweeteners are highly processed.
Q: Is raw honey better than processed honey for diabetes?
A: Raw honey is less processed, potentially providing higher levels of antioxidants and nutrients. However, both types of honey contain similar amounts of sugar and calories, so portion control remains vital.
Q: Can honey help manage diabetes?
A: While some animal and human studies indicate honey may improve certain metabolic markers (like blood lipids and inflammation), evidence is mixed. More research is needed, and honey should not be considered a diabetes treatment.
Key Takeaways
- Honey can be enjoyed in moderation by most people with diabetes and may offer antioxidant, anti-inflammatory, and cholesterol-lowering benefits.
- It raises blood sugar and should be treated as an added sugar in meal planning.
- Portion control, blood sugar monitoring, and coordination with your healthcare team are vital if you choose to include honey in your diet.
If you have diabetes or any concerns about your sugar intake, work with your healthcare provider or registered dietitian for an individualized approach to healthy eating.
References
- https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/honey-consumption-is-inversely-associated-with-prediabetes-among-chinese-adults-results-from-the-tianjin-chronic-lowgrade-systemic-inflammation-and-health-tclsih-cohort-study/0F95727EC3E20792E8FD39BB45EDB088
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5817209/
- https://www.healthline.com/health-news/raw-honey-study-finds-this-sweetener-may-help-lower-blood-sugar-and-cholesterol-levels
- https://www.healthline.com/nutrition/benefits-of-honey
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10346535/
- https://www.fepblue.org/news/2023/07/20/15/38/Is-Honey-a-Healthy-Alternative-to-Sugar
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