61
3
17.3g
Honey
Quick Answer:
Honey is a natural sweetener produced by bees with a glycemic index of 61 and high sugar content (82% by weight). While it contains trace antioxidants and antimicrobial properties, its blood sugar impact is similar to table sugar, requiring extreme caution for diabetics who should limit consumption to 1 teaspoon maximum when paired with protein or fat.
Nutritional Profile
Nutrition Facts
Serving Size: 1 tablespoon (21g)
Servings per Container: Varies
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Glycemic Information
For Diabetics
Risks & Considerations
- ⚠ Treat honey like any other sugar source
- ⚠ Natural doesn't mean safe for diabetics
- ⚠ Individual responses vary significantly
- ⚠ Must test personal blood sugar response
- ⚠ No meaningful advantage over table sugar for diabetes
Preparation Tips
- 💡 Measure precisely with teaspoon, don't drizzle
- 💡 Always pair with protein and fat
- 💡 Mix into Greek yogurt rather than tea
- 💡 Use only for treating hypoglycemia
- 💡 Test blood sugar at 1 and 2 hours
- 💡 Choose raw honey if using at all
Serving Recommendations
- 🍽 Avoid: Consuming honey alone or on empty stomach
- 🍽 Avoid: Using in hot beverages (faster absorption)
- 🍽 Avoid: Multiple servings per day
- 🍽 Avoid: Honey-sweetened processed foods
- 🍽 Avoid: Believing marketing claims about 'diabetic-safe' honey
- 🍽 Avoid: Large portions (more than 1 teaspoon)
Healthier Alternatives
Honey Preparation Methods & Blood Sugar Impact
Choose the best preparation method to control blood sugar response
Acacia honey
Higher fructose ratio may result in slightly lower GI, but still impacts blood sugar significantly
Glycemic Index
Low GI
Taste:
Higher fructose ratio may result in slightly lower GI, but still impacts blood sugar significantly
Raw honey
Unprocessed with more antioxidants, but glycemic impact nearly identical to processed
Glycemic Index
Medium GI
Taste:
Unprocessed with more antioxidants, but glycemic impact nearly identical to processed
Manuka honey
Despite health claims, offers no glycemic advantage for diabetics
Glycemic Index
Medium GI
Taste:
Despite health claims, offers no glycemic advantage for diabetics
Tupelo honey
Higher glucose content leads to faster blood sugar spike
Glycemic Index
Medium GI
Taste:
Higher glucose content leads to faster blood sugar spike
Crystallized honey
Same glycemic impact as liquid honey, easier to measure portions
Glycemic Index
Medium GI
Taste:
Same glycemic impact as liquid honey, easier to measure portions
💡 Smart Selection Tips
For Blood Sugar Control:
- • Choose high-quality products
- • Check for freshness indicators
- • Store properly to maintain quality
- • Follow recommended preparation methods
Portion Guidelines:
- • Monitor your individual response
Important Note
Individual responses to honey vary significantly. Some diabetics may experience blood sugar spikes even with the lowest glycemic options. Always test your personal response and consult with your healthcare provider.
Smart Food Pairings
Smart Honey Pairing Strategies
Reduce blood sugar spikes with these proven food combinations
Greek yogurt (3/4 cup full-fat)
3/4 cup full-fat
Nutritional Contribution:
How It Works:
Protein and fat slow gastric emptying and glucose absorption
Best Timing:
Eat together with honey
"I can handle 1 tsp honey in Greek yogurt without major spikes"
— Community Member
Scientific Basis: Protein and fat slow gastric emptying and glucose absorption
Almond butter (2 tablespoons)
1 serving
Nutritional Contribution:
How It Works:
High fat content delays sugar absorption
Best Timing:
Eat together with honey
"Thin spread on whole grain toast works for me"
— Community Member
Scientific Basis: High fat content delays sugar absorption
Mixed nuts (1/4 cup)
1/4 cup
Nutritional Contribution:
How It Works:
Fat and protein create buffer effect
Best Timing:
Eat together with honey
"Small drizzle over almonds is my occasional treat"
— Community Member
Scientific Basis: Fat and protein create buffer effect
Steel-cut oatmeal (1/2 cup cooked)
1/2 cup cooked
Nutritional Contribution:
How It Works:
Beta-glucan slows digestion and absorption
Best Timing:
Eat together with honey
"Add protein powder too for best results"
— Community Member
Scientific Basis: Beta-glucan slows digestion and absorption
Chia seed pudding (1/2 cup)
1/2 cup
Nutritional Contribution:
How It Works:
Soluble fiber and protein slow absorption
Best Timing:
Eat together with honey
"My CGM shows minimal impact with this combo"
— Community Member
Scientific Basis: Soluble fiber and protein slow absorption
The Perfect Pairing Formula
1 tablespoon (21g)
Measure precisely with teaspoon, don't drizzle
Protein or Healthy Fat
Choose any pairing above
Reduced Blood Sugar Spike
Up to 40% improvement
⏰ Optimal Timing Strategies
Best Times:
- ✓ Post-workout: Better glucose uptake
- ✓ With meals: Not as standalone snack
- ✓ After protein: Improved response
Avoid These Times:
- ✗ When sedentary: Poor glucose uptake
- ✗ Late evening: May affect sleep
- ✗ Without protein: Higher glucose spikes
Monitor Your Response
Track your blood sugar at 30, 60, 90, and 120 minutes after eating to find your optimal pairing. Individual responses vary significantly, so what works for others may need adjustment for you.
Troubleshooting High Blood Sugar
Troubleshooting High Blood Sugar
Common challenges and proven solutions from the diabetic community
Solutions to try:
- This is normal - honey IS sugar with similar glycemic impact
- Reduce portion to 1/2 teaspoon maximum
- Only use when treating hypoglycemia
- Switch to zero-GI sweeteners for daily use
- Accept that honey may not be suitable for your diabetes management
Solutions to try:
- Try stevia drops designed for hot beverages
- Use monk fruit sweetener as honey alternative
- Experiment with cinnamon or vanilla for flavor
- Gradually reduce sweetener to reset taste preferences
- Save honey for rare special occasions only
Solutions to try:
- Educate that natural doesn't mean safe for blood sugar
- Share that honey has GI of 61 vs sugar's 65 - minimal difference
- Explain honey is 82% sugar by weight
- Show them your glucose meter readings as evidence
- Direct them to medical sources like Mayo Clinic
Solutions to try:
- This is correct - processing doesn't significantly affect glycemic impact
- All honey types are primarily fructose and glucose
- Marketing claims don't override carbohydrate content
- Test different types with your meter to confirm
- Save money by avoiding expensive 'specialty' honeys
Solutions to try:
- Reserve for treating hypoglycemia only
- Limit to 1 teaspoon maximum if using
- Always pair with substantial protein and fat
- Test blood sugar before and after (1hr, 2hr)
- Consider if the spike is worth the taste
Still Having Issues?
Individual responses to this food vary significantly. If these solutions don't work for you:
- • Consider avoiding this food entirely and choosing lower GI alternatives
- • Test different preparation methods systematically
- • Keep a detailed food and blood sugar log
- • Consult with a registered dietitian who specializes in diabetes
Frequently Asked Questions about Honey
Common questions about Honey and diabetes
Is Honey good for diabetics?
Honey has a glycemic index of 61, making it a medium GI food. It should be limited or avoided by diabetics.
How much Honey can diabetics eat?
A typical serving size is 1 tablespoon (21g), which contains 17.3g of carbs. Monitor your blood sugar response and adjust portions accordingly.
What is the glycemic index of Honey?
Honey has a glycemic index of 61, which is considered medium. The glycemic load per serving is 3.
When is the best time to eat Honey?
If you choose to eat Honey, do so in very small portions and always combine with protein, fiber, and healthy fats to minimize blood sugar impact.