For many years before I went low-carb, I thought honey was the healthiest sugar substitute. I never imagined it would not fit in healthy diets like the ketogenic diet. Honey has its merits, from wound healing to antioxidant properties, but is it good for everyone? Is honey keto? Surprisingly, it is not. Honey has a high carb content of about 17 g per tablespoon, thus unsuitable for the ketogenic diet, which strictly limits carbohydrates. With such a high carbohydrate content you can easily exceed the daily carb limits required to maintain ketosis.
Therefore, if you are on a strict keto diet you are better off substituting honey with lower-carb sweeteners.
This article explores the if honey is keto-friendly and why it does not fit the ketogenic lifestyle. We will touch on its nutritional profile, impact on net carbs and ketosis, and its substitutes. Let's get it started!
Table of Contents
Is Honey Low Carb?
No, honey is not low-carb. Its primary composition is fructose and glucose, which are sugars. From a single tablespoon of honey, you get 17 g net carbs, which is quite high if you are on a low-carb diet. A low-carb diet is an approach focused on limiting carbs known to spike blood sugar levels like sugars and starches and instead relying on nutrient-dense low-carb food options. Check out my guide on Beginning a Low-Carb Diet for more information.
Since honey has high sugar levels, it does not fit a low-carb diet.
How Many Carbs in Honey?
One tablespoon of regular honey contains 17 g net carbs. Since you are supposed to consume 50-150 g of net carbs per day on a low-carb diet, a tablespoon of honey is already a huge chunk of your carb allowance. Read my guide on Understanding Carbohydrates for Dieting for more knowledge on the low-carb lifestyle.
Nutritional Information of Honey
One tablespoon of honey, the most common serving size, offers natural sweetness and many health benefits.
The natural sweetener is rich in antioxidants like flavonoids and phenolic acids (quercetin, apigenin, and catechin). Darker honey generally contains higher levels of antioxidants than lighter varieties.
Our bodies need antioxidants to help mitigate free radicals. Too many free radicals lead to oxidative stress, which promotes inflammation. So, honey regulates free radicals, preventing oxidative stress, which in turn prevents inflammation. Essentially, honey has anti-inflammatory properties.
Compared to refined white sugar, which has close to zero nutritional benefits besides calories, honey has a lot going for it! Let's have a look at honey's nutritional value:
- Carbohydrates: Honey has a high carbohydrate count (about 82% sugar), which raises concerns for keto dieters. Roughly one tablespoon of honey (about 21 grams) contains approximately 17 grams of carbs.
- Proteins: Honey has some traces of protein, about 0.06 g per tablespoon.
- Fiber: One tablespoon of honey contains 0.04 g of fiber. The absence of dietary fiber in honey means that its carbohydrates are quickly absorbed into the bloodstream, contributing to its glycemic impact.
- Micronutrients: Honey has negligible amounts (less than 1 gram) of vitamins and minerals, including calcium, potassium, iron, magnesium and phosphorus.
- Fat: 0 grams. A tablespoon of honey has no fat.
In a nutshell, honey contains trace amounts of proteins, no fat content, and no fiber, leading to the conclusion that it is a high-carb food.
Can I Eat Honey on a Low-Carb Diet?
The natural sugars and multiple health benefits of honey might find a place in a more lenient low-carb diet if used in very controlled amounts. The key is to monitor the overall glycemic impact to keep your body burning fat for energy and not carbs. I would not recommend using honey on a low-carb diet, especially if you have not mastered the art of counting carbs as it may throw you off track. However, if you are keen on your carb intake, you can get away with a tablespoon or less.
Can I Eat Honey on a Keto Diet?
The high sugar content and high glycemic index of honey disqualify it as a sweetener for someone following a keto diet. Regular honey, even in small servings, can kick you out of the state of ketosis.
Keto, primarily a stringent low-carb diet, focuses on maintaining a state of ketosis, a metabolic state achieved when the body burns fat for fuel instead of carbohydrates.
On a strict keto diet, you must maintain a low daily carb intake of 20 to 50 g net carbs. Considering that a single tablespoon of honey contains carbs close to half this limit, it poses a challenge.
Unlike sugar alcohols (like erythritol or xylitol) or fiber, which can be subtracted from total carbs due to their minimal impact on blood sugar levels, the simple sugars in honey are fully absorbed and can disrupt ketosis.
Honey Substitutes
Thankfully, there are several keto-friendly alternatives to honey including:
- Stevia: A natural sweetener derived from the leaves of the Stevia rebaudiana plant. It contains zero calories and has no impact on blood sugar levels, making it ideal for keto diets.
- Erythritol: A sugar alcohol that almost tastes like sugar but has close to no calories. Erythritol will not spike your blood sugar or insulin levels (typically), so you can maintain ketosis.
- Monk Fruit Sweetener: This is the most delicious sweetener. It is extracted from monk fruit, is calorie-free and is 200 times sweeter than sugar. It doesn't affect blood sugar levels, making it suitable for keto.
- Xylitol: Another sweetener that tastes like sugar but has fewer calories and a lower glycemic index. It has minimal impact on blood sugar but should be used in moderation due to its potential laxative effect.
- Allulose: A rare sugar that occurs naturally in fruits. It has 70% of the sweetness of sugar but only 10% of the calories and doesn't raise blood sugar or insulin levels.
- Yacon Syrup: Made from the root of the yacon plant, this syrup is sweet but low in calories and has a low glycemic index. It's high in fructooligosaccharides, which is a good prebiotic for gut health.
All the honey keto substitutes have a lower glycemic index, making them a better choice for maintaining ketosis. They will satisfy your sweet tooth without imparting sugar cravings or spiking your blood sugar levels.
Additionally, they are wonderful for those enjoying a low-carb lifestyle as well!
Conclusion: Carbs in Honey Suggests It Is High Carb
So, Is Honey Keto-friendly? The short answer is No! Honey is a high-sugar food containing a whopping 17 g net carbs in just one tablespoon. While it offers health benefits and natural sweetness, its place in a keto diet is limited due to its high sugar content and impact on blood sugar levels.
Remember the suggested daily carbohydrate intake for keto is between 20 and 50 grams, and even small amounts of honey, like a tablespoon, can throw you off.
On a strict keto diet, you can still enjoy a little sweetness without compromising ketone buildup in the body with natural alternative sweeteners like stevia, monk fruit or allulose. If you're on a low-carb diet and not strictly keto, a small serving of real honey could be incorporated, keeping in mind the total carbs and your body's response.
FAQs
No. The high-carb count in honey can disrupt your ketosis.
Keto-friendly sweeteners include monk fruit, stevia, and erythritol. They offer sweetness without significant carbs.
Yes, honey is a high-carb food. A tablespoon of raw honey contains around 17 grams of carbohydrates.
The exact amount varies, but since ketogenic diets typically allow 20-50 grams of carbs daily, even a tiny amount of honey (about 17 grams net carbs per tablespoon) could disrupt ketosis due to its high carbohydrate content.
Raw honey, while natural and containing beneficial nutrients, is high in sugars and carbs. A tablespoon has around 17 grams of carbs, which can quickly exceed the strict carb limits of a keto diet, making it generally unsuitable for keto adherence.
'Keto honey' refers to low-carb, honey-like substitutes suitable for a keto diet. These alternatives mimic the sweetness and texture of honey but with significantly fewer carbs, often made from keto-friendly sweeteners like stevia, erythritol, or monk fruit extract.
