Honey Basics

Is Honey Safe for Diabetes?

Madeleine Hartmann

Published at: July 22, 2024
Updated at: September 26, 2024

6 minutes

Executive Summary:

Diabetics, especially those on insulin, need to monitor carbohydrate intake to avoid blood sugar spikes, as different carbohydrates impact blood sugar levels differently.
Manuka honey contains glucose and fructose, vitamins, minerals, amino acids, proteins, and antioxidants. Its lower glycemic index compared to regular sugar makes it a safer alternative for blood sugar management.
Manuka honey contains higher levels of MGO and Leptosperin, which provide antimicrobial and antioxidant properties and support proper immune responses.
While honey can be a natural alternative to refined sugars, it’s important to always consume it in moderation!

Honey and Diabetes: Is It a Safe Sweetener?

About 10.5% of the world’s adult population lives with diabetes. For these individuals, managing blood sugar levels is a daily challenge that can influence their dietary choices. Diabetics—especially those who take insulin—need to pay special attention to their consumption of carbohydrates. This is largely because carbs cause larger blood sugar spikes than other nutrients.

However, there are various types of carbohydrates. For instance, complex carbohydrates like pasta may take a while to break down. Meanwhile, simple carbohydrates like sweeteners are already in a form that your body can use for energy.

When it comes down to it, however, the liquid gold we all know and love is a simple carbohydrate. This natural sweetener is composed mostly of glucose and fructose. It’s also not refined, meaning it isn’t stripped of its natural health-supportive nutrients.

Most honey you see at the grocery store comes from plants like clover, orange blossoms, and kiave trees. However, commercial honey often contains artificial additives like corn or rice-based syrups because they are significantly less expensive. Another drawback of commercial honey is that it’s often pasteurized at high heat, which can destroy some of the beneficial compounds.

So, is honey safe for diabetics? In this article, we explore this topic further—helping you make an informed choice regarding your diet and health.

Honey's Nutritional Profile

Honey is primarily composed of sugars and water, but it also contains vitamins, minerals, amino acids, proteins, antioxidants, antibacterial/antimicrobial compounds like Methylglyoxal (MGO), prebiotics, and other micronutrients. The most prevalent of these vitamins and minerals are several types of B vitamins, vitamin C, and minerals like sodium, calcium, potassium, and phosphorous.

When it comes to how much honey will spike your blood sugar, we have to look at its glycemic index. The glycemic index is a measurement of how quickly consuming a carbohydrate can spike your blood sugar.

Surprisingly, honey has a lower glycemic index than pure sugar, which positions it as a slightly safer alternative for those who are mindful of their blood sugar. Regular sugar has a GI of 65, store-bought honey has a GI of 61, and Manuka honey can have a GI value of anywhere between 54 and 59, depending on harvesting and processing practices.

The Impact of Honey on Blood Sugar Levels

Studies conducted have shown that honey can support healthy blood glucose levels, providing the necessary energy without the sharp increases associated with table sugar. This is largely due to honey's lower glycemic index (GI) and its composition, which includes both fructose (fruit sugar) and glucose (regular sugar), as well as various beneficial phytochemicals.

Honey’s fructose helps the liver absorb glucose and turn it into stored energy rather than staying in the blood. This process keeps blood sugar levels stable.

Additionally, honey’s antioxidants play a role in supporting the health of the body’s cells, including those in the pancreas—an organ responsible for releasing insulin, which regulates blood sugar levels.

Manuka Honey: A Special Consideration

Manuka honey is a special type of honey produced by bees that pollinate only the Manuka tea tree found in Australia. Thanks to this tree, Manuka honey packs quite the punch when it comes to its nutritional value, making it an exceptional choice for those with diabetes.

Research shows that Manuka honey’s nutrients have significantly more antimicrobial and antioxidant properties than traditional store-bought honey. This is thanks to the higher levels of the antibacterial element MGO and the presence of Leptosperin—an antioxidant only found in Manuka honey. MGO helps maintain a strong immune response. Meanwhile, Leptosperin supports a healthy inflammation response and, as such, ensures the body functions as it should.

At Manukora, we believe you deserve the best that Manuka honey has to offer. As such, all of our Manuka honey is produced sustainably and even undergoes third-party testing to ensure its authenticity. Our honey contains no GMOs, pesticides, sprays, or chemicals. In fact, you can trace your specific honey jar’s origin using the QR code on every jar—even learning about the beekeeper who harvested your batch.

We also know that if it weren’t for our buzzing friends, we wouldn’t be able to indulge in this yummy liquid gold. As such, we practice The Art of Ethical Beekeeping™. This means we don’t move our hives, and we aim to disturb our bees as little as possible. We also take care of our environment because it takes care of us. We recycle all packaging, use eco-inks and reusable jars, strive to reduce our carbon footprint, and reforest our surroundings—this ensures we disrupt the natural course of Mother Nature, all while delivering a honey that is unlike any other.

Recommendations for Diabetics Considering Honey

Since honey still has a higher glycemic index than other foods, moderation is key. Start with small amounts and only increase if your body responds well. This means diabetics should monitor their blood sugar response and adjust accordingly.

There are also strategies to slow the absorption of honey’s sugars, such as consuming it with nutrients like protein and fiber. This will slow digestion and slightly lessen the resulting blood sugar spike. Some great foods that pair well with your honey include:

Nuts and seeds
Yogurt and granola
Honey-glazed chicken wings
Vegetables
Cheeses that are sharp, aged, or creamy, like goat cheese, brie, or bleu cheese

Moving your body is another great strategy for keeping your blood sugar under control, especially after consuming honey. Exercise lowers blood sugar since the muscles use up the glucose circulating in the blood for energy.

However, at the end of the day, everyone’s blood sugar responds differently to consuming certain foods. If you have pre-existing conditions, such as diabetes, it’s important to consult with your doctor to see if adding honey to your diet is right for you.

In Summary…

If you have diabetes, it’s important to weigh the potential benefits and considerations when considering adding honey to your diet. As a natural sweetener packed with antioxidants and other nutrients, honey can provide plenty of upside. However, it is a high-carb food, and individual responses may vary. Like anything, it's crucial to enjoy honey in moderation—such as a teaspoon of Manuka honey each day.

All in all, incorporating honey into a diabetic diet requires careful consideration and consultation with a healthcare professional to ensure it aligns with individual health goals and needs.

To learn more about the benefits of Manuka honey’s nutrients or to purchase authentic (and delicious!) Manuka honey products, visit the Manukora website.