Is Raw Honey Safe for Diabetics? What Science Actually Says

Key Takeaways

• Raw honey has a low glycemic index of about 50-65, which leads to a slower rise in your blood sugar levels.

• Diabetics can use about a tablespoon of honey at a time to manage their sugar levels.

• Honey is generally more nutritious than sugar. However, it still raises your blood sugar considerably, and that is why you need to take it in moderation after monitoring your blood glucose after consumption.

• Honey is sweeter than regular sugar, which means it is consumed less per serving.

Nutritional Facts About Raw Honey

Honey is a nutritious natural sweetener that is made up of plenty of healthy components.  The following table lists some amazing facts about the nutritional profile of raw honey.

A tablespoon of honey has:

Here is what this blog covers:

• Honey and Blood Sugar Levels: What the Science Says

• Honey for Diabetics: Key Benefits

• Tips for Using Raw Honey If You Are Diabetic

Honey and Blood Sugar Levels: What the Science Says

Raw honey consists of about 30% to 45% fructose, 24% to 40% glucose, 5% sucrose, water, and a trace amount of minerals. Refined sugar, on the other hand, contains 50% glucose and 50% sucrose, which are absorbed in the small intestine, which breaks them down and transfers them to your bloodstream.

But in the case of honey, fructose content is greater than glucose. Fructose is metabolized slightly differently in your body. Fructose is first converted into glucose, glycogen, and lactate, which then enter your bloodstream. This additional process leads to a slower rise in your blood sugar levels.

A study published in the Journal of Nutritional Science has shown that the rise in blood sugar levels is gradual and sustained when you consume honey as compared to table sugar, which gives you an immediate blood sugar spike.

The Glycemic Index

Glycemic index (GI) is a numerical scale between 0 and 100 that gives you an idea about how fast a carbohydrate source can raise your blood sugar levels after consumption.

Based on the floral origins, most honey varieties have an intermediate glycemic index between 46-64. On the other hand, regular sugar has a GI of more than 80. This indicates that raw honey causes a slower and more gradual rise in your blood sugar levels.

This slower rise results from a high fructose to glucose ratio and the presence of polyphenols that increase your body’s insulin sensitivity.

So, Can Diabetics Have Honey?

Generally, it is okay for people with diabetes to consume honey in moderate amounts. Despite having a lower GI, honey still contains carbohydrates, glucose, and fructose that can raise your blood sugar levels considerably.

However, these carbs are easier to digest and have a slower impact on your blood sugar levels. So, if you suffer from diabetes, it is advised that you add honey to your diet after consulting your doctor or dietitian to stay on the safe side.

Honey for Diabetics: Key Benefits

The following are a few science-backed benefits of raw honey for managing diabetes.

1. Leads to a Better Lipid Profile

Honey consumption is linked to lower LDL, higher HDL, and reduced triglyceride levels. These features of honey result from its high antioxidant content, which leads to improved cardiovascular health.

2. Has Anti-inflammatory Effects

Most diabetic patients suffer from chronic inflammation, which damages your cells and reduces their immune response. Honey contains antioxidants like flavonoids, phenols, and some additional anti-inflammatory compounds.

These compounds reduce oxidative stress and help you fight free radicals. This way, pure honey ensures that diabetics are able to enjoy a safer and healthier life.

3. Supports Wound Healing

Diabetes reduces your body’s ability to heal itself faster. Slow recovery times and risks of infections are increased, which can create several issues down the line. 

Diabetics can apply raw honey topically to minor burns and wounds to promote faster healing. Honey kills infectious bacteria and promotes tissue repair, which leads to much better wound care.

4. Contains Antioxidants

A study published on ResearchGate has shown that diabetics who consume raw honey show a much better antioxidant status. Honey and honey-based remedies contains phenolic acids, phenols, and other key components that help your body combat oxidative stress, which leads to better immunity and overall health.

5. Enhances Gut Health

Honey acts as a prebiotic. It feeds beneficial gut bacteria like Bifidobacterium and Lactobacillus in your gut, which reduces issues like indigestion, acid reflux, and digestive discomfort.

Honey’s antimicrobial and anti-inflammatory features prevent the growth of harmful bacteria in your gut, which gives you a healthier digestive system.

6. Insulin Sensitivity

Honey has been found to enhance your body’s insulin sensitivity over time. High insulin sensitivity means your cells can effectively use insulin to take up glucose from your blood, which leads to stable blood sugar levels.

Tips for Using Raw Honey If You Are Diabetic

The following are a few things you need to keep in mind if you are diabetic and you wish to add raw honey to your daily diet.

• Make sure to only take about a teaspoon of honey a day. You can also take a tablespoon of it if your doctor says so.

• You can pair it with protein sources like nuts, Greek yoghurt, and whole-grain bread, which slow down glucose absorption.

• Choose dark honeys like Manuka or Chestnut that also have high antioxidant content.

• Monitor your glucose levels before eating honey and after about an hour to assess your tolerance and to adjust the dosage.

FAQs

Can honey lead to diabetes?

Eating honey or any other sweetener doesn’t directly cause diabetes. It only leads to a rise in your blood sugar levels.

What are the safe sweetener options for diabetics?

Diabetics can use natural sweeteners like raw honey, stevia, or monk fruit extract, which have a low glycemic index.

Is sugar-free honey ok for people with diabetes?

Sugar-free honey is a modified form that contains sugar alcohols. This honey has a smaller impact on your blood sugar levels, which makes it a safer option for diabetics.

Can diabetics have pure raw honey?

Diabetics can use pure raw honey without added sugars in moderation. This honey has a low glycemic index, but it can still spike your sugar levels if you consume it in excess.

When should diabetics avoid raw honey?

If your blood sugar levels are not well-managed and are consistently high or fluctuating, you need to steer away from raw honey.