Can Diabetics Have Honey? Effects of Honey on Blood Sugar

 

What is honey? 

Honey is a natural sweetener that bees make from flower nectar. It’s about 80% simple sugars (mainly fructose and glucose) by weight, plus water, small amounts of proteins, enzymes, vitamins, minerals and antioxidants. In contrast, table sugar (sucrose) is nearly 100% carbohydrate (a 50/50 mixture of glucose and fructose). Because honey contains water, 100 g of honey provides ~300 calories versus 387 calories in 100 g of sugar. By volume, honey is sweeter than sugar, so people often use less. However, experts note that a teaspoon of honey actually has slightly more carbohydrates and calories than a teaspoon of sugar – any caloric “saving” is minimal. In short, honey is mostly sugars, just like other sweeteners.

Honey vs. Sugar – nutrients and glycemic index

Honey does contain trace nutrients (for example, small amounts of B-vitamins, vitamin C, potassium, calcium and iron) and antioxidants that plain sugar lacks. Some people favor raw honey because it retains more of these enzymes and antioxidants than heavily processed honey. However, raw and processed honey have essentially the same sugar content and will raise blood glucose similarly. In terms of glycemic index (GI), honey scores moderately high – generally around 50–60 on the glucose scale. One source cites honey GI ≈58 vs. table sugar GI ≈60. (Another analysis gave sugar GI ~80 and honey ~50, reflecting variability in testing.) In practical terms, honey does raise blood sugar almost as quickly as sugar, though its peak tends to come a bit faster and fall a bit sooner. Both honey and sugar are high-GI carbohydrates compared to fiber-rich foods.

Honey’s effect on blood sugar and insulin

Because honey is mainly simple sugars, it predictably raises blood glucose when eaten. However, research shows its effect may differ slightly from pure glucose or sucrose. In some studies, honey produced a smaller or shorter glucose spike than pure sugar. For example, one trial in people with type 2 diabetes compared honey versus a dextrose (glucose) drink. Blood sugar levels with honey peaked at 1 hour then began to fall by 2 hours, whereas glucose continued to rise through the second hour. Another classic study found that, in diabetics, honey caused a significantly lower rise in blood glucose (plasma glucose level) than an equal amount of dextrose, and honey stimulated higher insulin levels than sucrose. These findings suggest honey may have a gentler post-meal impact than pure glucose in the short term.

However, larger reviews paint a mixed picture. A 2020 systematic review (8 studies) found that in most trials (7 out of 8), honey reduced blood sugar or HbA1c more than other sweeteners, but a few studies showed no difference or even slight increases. A 2022 meta-analysis of 18 small trials noted that certain honeys (like clover, Robinia, raw) led to a slight decrease in fasting glucose and a rise in “good” HDL cholesterol. But another 2021 review reported that a high intake of honey sometimes increased blood glucose and other metabolic markers in type 2 diabetes. In fact, a 2019 clinical trial of 50 g/day honey for 8 weeks in people with type 2 diabetes found hemoglobin A1C (long-term glucose) increased compared to baseline. In summary, studies are small and give conflicting results: honey may modestly improve some short-term outcomes in some people, but it can also raise average glucose if used in excess. More large, long-term trials are needed.

Potential benefits of honey

Unlike refined sugar, honey contains antioxidants and nutrients that may offer health perks. Reviews note that honey has anti-inflammatory and antioxidant compounds which could protect blood vessels and cells. One review in Nutrients (2018) stated that honey intake “reduces blood sugar levels,” prevents excess weight gain, and improves lipid metabolism by lowering total cholesterol, triglycerides and LDL (“bad” cholesterol) while raising HDL (“good” cholesterol). Other studies have shown favorable heart-health effects: for example, a feeding-trial analysis (≈1100 people) found that honey consumption reduced total and LDL cholesterol and triglycerides, and increased HDL. Certain honeys (Robinia, clover, raw) were also associated with slightly lower fasting glucose and cholesterol. Honey’s antioxidant effects may lower markers of inflammation (like CRP). It even has antimicrobial and wound-healing properties (which is why it’s used topically on wounds), though this is separate from blood sugar effects. In moderation, these nutrient and antioxidant components make honey a healthier alternative to plain sugar, but only to a limited extent.

Risks and considerations for diabetics

Remember: honey is still sugar. It contains carbohydrates in a “free” form that absorb quickly. One tablespoon of honey (~21 g) provides about 17 g of sugars and 64 calories. Even though its GI may be slightly lower than table sugar, it can still cause blood glucose to spike if overused. Mayo Clinic bluntly notes that “there’s no advantage” to swapping honey for sugar in a diabetes meal plan – both raise blood glucose, and a teaspoon of honey has more carbs and calories than a teaspoon of sugar. In practical terms, honey must be counted just like any other carbohydrate. Overconsumption can worsen blood sugar control and contribute to weight gain.

Also, be careful of honey products with added ingredients. Some “diet” or imitation honeys contain sugar alcohols or maltodextrin. For instance, Verywell Health warns that imitation honeys are often mixed with sorbitol or other carbohydrates that can still raise glucose. Always read labels – “sugar-free honey” may not be carb-free.

Honey compared to other sweeteners

 Non-nutritive sweeteners (stevia, monk fruit, aspartame, sucralose, etc.) provide sweet taste with few or no calories or carbs. The ADA notes FDA-approved non-caloric sweeteners (like stevia and monk fruit extract) have “little or no calories or impact on blood glucose”. These are generally safe options for people with diabetes if you need sweetness without a glucose spike. By contrast, caloric sweeteners all require caution. Agave syrup, though marketed as natural, is about 85% fructose – very high – which can tax the liver and contribute to insulin resistance if overused. Table sugar (sucrose) is 50% fructose and 50% glucose; it has a glycemic load similar to honey. In summary: Zero-calorie sweeteners (stevia, monk fruit, sugar alcohols) have minimal immediate glucose impact, while honey, table sugar, agave and similar syrups supply real carbs and affect blood sugar. Even among caloric sweeteners, no option is “free” – honey’s slight advantages (some nutrients, antioxidants, and perhaps a lower GI) do not eliminate the need to treat it as a sugar.

Recommendations for people with diabetes

If you choose to include honey, use it sparingly and mindfully. For example, measure your serving (1 teaspoon or ~5 g contains ~4 g carbs) and log it in your meal plan. Spread your carb intake through the day and combine honey with fiber and protein (for example, a teaspoon stirred into plain yogurt or tea) to slow glucose absorption. Prefer pure raw honey (no additives) over syrup or imitation sweeteners, but remember that even raw honey has the same sugars. Watch out for “sugar-free” honeys – these often contain sugar alcohols that should still be counted as carbs.

Other general tips: follow AHA/ADA guidance on sweets – most men should limit added sugar to about 9 teaspoons per day (around 36 g), women to 6 teaspoons (24 g). Any sweet treat is best balanced by healthy food choices and physical activity. Talk to your diabetes care team about using honey in your diet and monitor your blood glucose closely after trying it. If you use honey to treat a low blood sugar, remember it’s still counted as carbohydrates (the ADA recommends ~15 g of carbs from any fast-acting source, which could be honey or juice in a pinch).

Safe-Use Tips

• Measure carefully. Use the smallest amount that satisfies your sweet craving (for instance, a teaspoon of honey in tea). Even a tablespoon (~21 g) of honey contains about 64 calories and 17 g of sugar, so include it in your carbohydrate count.
• Mix with fiber or protein. A little honey goes farther if you add it to a high-fiber or protein food (like oatmeal or yogurt) to blunt the glucose rise.
• Opt for raw, pure honey. Choose 100% honey (no added sugars or corn syrup). Beware of “honey blends” or “imitation honey” that can contain added sweeteners, which may still raise glucose.
• Use non-nutritive sweeteners when needed. FDA-approved sweeteners like stevia or monk fruit extract can provide sweetness with essentially zero calories or carbs. These are generally safe and approved for people with diabetes, though use remains a personal choice.
• Monitor and adjust. If you add honey to your diet, check your blood sugar response. Some people find it affects them less than table sugar, but individual reactions vary. Always follow your diabetes action plan and count the honey as part of your carbohydrate allowance.

Frequently Asked Questions

• Is raw honey better than processed honey? Raw honey is minimally processed and retains more enzymes, antioxidants, and possibly beneficial bacteria than pasteurized honey. It may have a slightly richer nutrient profile (and some claim local raw honey can aid seasonal allergies). However, raw and regular honey both contain the same sugars and will raise blood sugar similarly. So while raw honey may have extra antioxidants, it does not eliminate the need to use it sparingly. Regardless of type, treat all honey like any added sugar in a diabetes diet.
• Can honey replace table sugar in my diet? Not really. Honey can be used as a sweetener, but it is still sugar. Mayo Clinic advises that swapping honey for white sugar offers no real advantage for people with diabetes: “both honey and sugar will affect your blood sugar level”. A tiny bit of honey might add flavor (and trace nutrients) if you prefer it, but it should be counted as part of your carbohydrate intake. In practice, you should assume 1 teaspoon of honey ≈1 teaspoon of sugar in terms of its effect on blood glucose.
• Will honey improve my insulin resistance? There’s no magic fix. Some animal studies and reviews suggest honey might improve insulin sensitivity more than plain sugar, possibly due to its antioxidants and unique sugar mix. But these findings don’t translate easily to human therapy. In fact, high intakes of fructose (which honey is rich in) are linked to worsened insulin resistance. Overall, the best ways to improve insulin resistance are a healthy diet low in added sugars, regular exercise, and weight management – not relying on honey. If you do use honey, it should be a very small part of an otherwise balanced, diabetes-friendly diet.
• What about sugar-free or imitation honey? Beware of products labeled “sugar-free honey” – they often use sweeteners like maltitol or sorbitol. As noted, Verywell Health warns that these sugar alcohols can still raise blood glucose and may cause digestive upset. A truly sugar-free option would be a non-nutritive sweetener (stevia, monk fruit, etc.), but then it’s not honey at all. If you need a sugar-free sweetener, it’s generally safer to use an approved artificial or natural non-caloric sweetener rather than seek “honey substitutes.”

Bottom line

Honey is not a free food for people with diabetes. It has slightly more nutrients than sugar, but it’s still high in carbs and calories. Use it only in very small amounts, if at all, and always treat it like any other added sugar. Be sure to count it in your meal plan and watch your blood sugar when you do use it. When in doubt, stick with water, unsweetened beverages, or certified sugar-free sweeteners for blood sugar control.

Sources

Honey and Diabetes: Is It Safe? – Healthline

Is Honey Good or Bad for You? A Look at the Evidence – Medical News Today

Glycemic Index for 60+ Foods” – Harvard Health Publishing

Effect of Honey in Diabetes Mellitus: A Systematic Review – Journal of Medicinal Food (NIH)

Honey and Health: A Review of Recent Clinical Research – NIH/NLM

Comparative Glycemic Response of Honey and Glucose in Type 2 Diabetes – Journal of Nutritional Biochemistry

Carbohydrate Counting and Diabetes – CDC

Nutrition Facts for Honey – USDA FoodData Central

Added Sugars: What You Need to Know – American Heart Association (AHA)

Natural Sweeteners: Stevia, Monk Fruit & More – Cleveland Clinic