Honey and blood sugar: what happens when you eat it
Yes, people with diabetes can eat honey, but it affects your blood sugar much the same way that regular sugar does. Honey is mostly glucose and fructose — the same simple sugars found in table sugar — so your body breaks it down quickly and your blood sugar rises. The rise may be slightly slower than with table sugar because honey contains a small amount of fiber, but the difference is small enough that it should not change how you manage your diabetes.
If you take insulin or diabetes medication, you will need to count honey as a carbohydrate, just as you would with any other sweetener. One tablespoon of honey contains about 17 grams of carbohydrate. The key is portion control and timing — eating honey with a meal that contains protein and fat slows the blood sugar rise compared to eating it alone.
Some people with diabetes find that honey causes less of a blood sugar spike than table sugar does, while others see no real difference. The only way to know how honey affects you is to check your blood sugar before eating it and again two hours later. This is called a blood sugar test, and your doctor or diabetes educator can show you how to do it if you are not already checking at home.
Key Takeaways
- Honey is mostly simple sugars and raises blood sugar similarly to table sugar, so it should be counted as a carbohydrate in your meal plan.
- One tablespoon of honey contains about 17 grams of carbohydrate, which is the amount you need to account for when taking insulin or diabetes medication.
- Eating honey with protein and fat — such as with nuts or cheese — slows the blood sugar rise compared to eating honey alone.
- Testing your own blood sugar before and two hours after eating honey shows you how your body responds to it specifically.
- Honey is not a safer choice than table sugar for people with diabetes, despite claims that it is more natural or healthier.
Why honey is not a special case for diabetes
You may have heard that honey is better for people with diabetes because it is natural or because it has a lower glycemic index — a measure of how quickly a food raises blood sugar. While honey does have a slightly lower glycemic index than table sugar, the difference is too small to matter in real life. Both cause a meaningful rise in blood sugar within 15 to 30 minutes of eating.
The "natural" label does not change how your body processes honey. Your pancreas and your insulin response do not distinguish between honey that came from a hive and sugar that came from a factory. If you need to limit sugar to manage your blood sugar, honey counts as sugar.
Some honey products are marketed as raw honey or unpasteurized honey with claims that they are healthier. These products still contain the same amount of glucose and fructose as regular honey and will raise your blood sugar in the same way.
How to include honey in your meal plan
If you want to eat honey, treat it the same way you would treat any other carbohydrate. Measure the amount — a teaspoon or tablespoon — and count it toward your daily carbohydrate goal. Your doctor or a diabetes educator can tell you what your daily carbohydrate target is and help you build a meal plan that includes occasional honey if you want it.
Honey works best when you eat it as part of a meal or snack that also contains protein and fat. For example, honey on whole-grain toast with almond butter, or honey drizzled over Greek yogurt, will raise your blood sugar more slowly than honey eaten by itself. The protein and fat slow the digestion of the carbohydrate.
If you use an insulin pump or take rapid-acting insulin before meals, you will need to count the honey's carbohydrates and dose your insulin accordingly. If you take a long-acting insulin or other diabetes medication, talk to your doctor about whether honey fits into your current plan.
Testing your response to honey
The most useful thing you can do is test your blood sugar response to honey yourself. This tells you whether honey affects you differently than other sweeteners, and it gives you real information instead of general guidelines.
To test, check your blood sugar before eating a small amount of honey — about one tablespoon — mixed into a meal with protein and fat. Then check again two hours later. Write down both numbers and the time you ate. Do this a few times to see if the pattern is consistent. If your blood sugar stays within your target range, honey in that amount and in that context works for you. If it spikes above your target, you know to avoid it or use less.
Share these test results with your doctor or diabetes educator. They can help you understand what the numbers mean for your specific situation and whether honey is a good fit for your meal plan.
Honey substitutes that may work better
If you find that honey raises your blood sugar too much, several other sweeteners are available. Sugar alcohols like erythritol and xylitol contain fewer carbohydrates than honey and raise blood sugar more slowly. Artificial sweeteners like aspartame, sucralose, and stevia have almost no carbohydrate and do not raise blood sugar at all, though some people notice an aftertaste.
None of these substitutes are perfect. Sugar alcohols can cause digestive upset in some people if eaten in large amounts. Artificial sweeteners are safe in the amounts typically used, but some people prefer to avoid them. The best choice depends on what tastes good to you, how your blood sugar responds, and what your doctor recommends.
If you are looking for sweetness in tea, coffee, or yogurt, you might also consider eating whole fruit instead of honey or sweeteners. Whole fruit contains fiber, which slows the blood sugar rise, and it provides vitamins and minerals that honey does not.
What to watch for when buying honey products
Some honey products are mixed with other ingredients that add extra carbohydrate or sugar. Honey blends, honey with added vitamins, and flavored honey products may contain more total carbohydrate than plain honey. Always read the nutrition label and check the serving size — some labels list nutrition information for a teaspoon, while others use a tablespoon.
Honey sold in squeeze bottles or honey sticks is still just honey and will affect your blood sugar the same way. The packaging does not change the carbohydrate content. Store-brand and name-brand honey have the same nutritional profile.
Frequently Asked Questions
Is raw honey better for diabetes than regular honey?
No. Raw honey and regular honey have the same carbohydrate content and raise blood sugar in the same way. The processing does not change the glucose and fructose that your body has to manage. If you prefer the taste of raw honey, you can eat it, but it is not a better choice for diabetes.
Can I use honey instead of insulin?
No. Honey is a food that contains carbohydrate, not a medication. It will not lower your blood sugar or replace insulin. If you have been told to take insulin, you still need to take it as prescribed, even if you are careful about what you eat.
How much honey can I eat if I have diabetes?
That depends on your meal plan and your blood sugar targets. Your doctor or diabetes educator can tell you how many carbohydrates you can eat per day and help you decide how much honey fits into that amount. For most people, a teaspoon or tablespoon of honey occasionally is fine if it is counted as part of your daily carbohydrate goal.
Does honey have any benefits for people with diabetes?
Honey contains small amounts of antioxidants and minerals, but not in quantities large enough to make a real difference to your health. If you enjoy honey and your blood sugar stays in your target range when you eat it, that is reason enough to include it. But honey is not a treatment for diabetes or a substitute for managing your blood sugar.
What if my blood sugar spikes after eating honey?
If honey causes your blood sugar to rise above your target range, you have several options: eat less honey, eat it with more protein and fat to slow the rise, or choose a different sweetener. Talk to your doctor about what your target range should be and whether the spike you are seeing is a concern for your specific situation.