Honey Basics

Honey and Weight Loss: What the Research Says

Krista Bugden

Published at: December 1, 2023
Updated at: April 1, 2025

9 minutes

Executive Summary:

Honey has a complex and dense nutrient profile when compared to sugar. It contains complex sugars, polyphenols, and flavonoids that influence the body in different ways.
Scientific studies show that the nutrients in honey may support weight loss by regulating the appetite, reducing inflammation, supporting fat metabolism, and supporting a healthy gut biome.
To enjoy its benefits, high-quality honey should be enjoyed in moderation as part of a healthy lifestyle.

Honey for Weight Loss: Unraveling the Science and Facts

Honey is a delicious, natural sweetener that is often used to enhance certain dishes, sweeten beverages, or serve as a stand-alone snack. Its unique properties that support health and wellness have been celebrated for centuries—so it's no surprise that the natural compounds in honey also have the potential to support weight loss.

So, how could something so deliciously sweet and full of natural sugars possibly help you lose weight? Well, honey is so much more than a blend of sugars! In this article, we take a closer look at the chemistry of honey and various studies that explain how the natural compounds in this liquid gold can contribute to weight loss.

Honey represents one of nature's most fascinating paradoxes - a natural sweetener that, when used mindfully, may actually support a healthy weight management journey.

Honey's Nutritional Profile

Honey is mainly a blend of sugars, but not all sugar is created equal. Many of these sugars offer unique and even unexpected benefits—some of which are still being studied and are likely to continue to amaze us well into the future.

Honey, in its pure form, also contains other trace chemicals and minerals. So, let's break it down.

Honey is made up of:

Simple sugars (glucose and fructose): 75%
Variety of Disaccharides: 2.7 - 16%
Variety of Trisaccharides: 0.1 - 3.8%
Oligosaccharides: trace (prebiotic)

Other significant components present in small amounts are:

Enzymes
Amino acids
Flavonoids (antioxidants)
Polyphenols (antioxidants)
Vitamins
Minerals

Comparing Sweeteners: How Honey Measures Up

When choosing a sweetener as part of a weight management plan, it's helpful to understand how different options compare:

Sweetener	Calories (per tsp)	Glycemic Index	Additional Components	Taste Profile
Manuka Honey	21	50-58	Enzymes, antioxidants, prebiotics, MGO	Rich, complex
Regular Honey	21	58-63	Some enzymes, antioxidants	Sweet, floral
White Sugar	16	65-70	None	One-dimensional sweetness
Maple Syrup	17	54	Some minerals	Earthy, caramel notes
Agave Nectar	20	15-30	None	Neutral sweetness
Coconut Sugar	15	35	Some minerals	Caramel-like

What makes Manuka honey particularly notable is not just its glycemic profile but its complete composition of natural compounds that work together to support overall wellness.

What the Research Says

Scientists continue to study honey, and the research is surprising! So, what story does this research tell when it comes to honey and weight loss?

Honey Supports Weight Loss in Cases of Obesity

Nine trials aimed to investigate the effect of honey supplementation on obesity. Six of these trials were done on animals, and three were clinical trials.

Some results indicated that honey, at the very least, did not cause additional weight gain. In many of these trials, though, the results showed that honey supported and increased weight loss.

In particular, the specific bioactive nutrients, flavonoids, and polyphenols are suggested to support the metabolism of fat in the body—which, in turn, supports healthy weight loss.

Honey Helps Support the Metabolism by Reducing Inflammation

Studies continue to indicate that the trace chemicals present in honey are likely what gives it its superpowers. Honey may help support healthy functioning in metabolic disorders and, in this way, maintain a healthy weight.

Research indicates that the anti-inflammatory and antioxidant properties of the natural compounds found in honey support regular blood sugar and cholesterol levels and regular fat metabolism.

Altogether, they may maintain the health of the body, helping you manage metabolic disorders—like metabolic syndrome that can lead to weight gain and other health concerns.

Honey Helps Regulate Your Appetite

An interesting study measured people's appetite-regulating hormones after eating a breakfast containing honey versus a breakfast with sugar. The results showed that the people who ate honey with their breakfast felt fuller for longer, indicating suppression of the "hunger" hormone.

Thus, enjoying honey with breakfast may help reduce overall calorie intake when compared to sugar and support weight loss.

The simple act of switching from refined sugar to honey at breakfast may contribute to feeling satisfied longer throughout the day - a small change with potentially meaningful effects on your wellness journey.

Honey Supports Gut Health

Honey, in its natural form, contains various complex sugars. What many people don't know is that some of these (oligosaccharides) behave as prebiotics that support good digestion, a healthy gut biome, and immunity.

According to scientists, a healthy gut not only enhances your immune system but also supports weight loss. Scientists observed that obese patients who added probiotics to their diet experienced a lower BMI and overall weight loss over time than those who didn't.

In order to benefit from honey's natural prebiotic properties, select a honey that has a dense nutrient profile and hasn't been heavily processed or irradiated. For instance, Manukora's Manuka honey is a great choice!

Incorporating Manuka Honey Into a Healthy Weight Management Plan

For those looking to include Manuka honey as part of a balanced approach to weight management, consider these practical suggestions:

Morning Ritual: Replace refined sugar in your morning tea or coffee with 1 teaspoon of Manuka honey.
Pre-Workout Energy: Have 1 teaspoon of honey about 30 minutes before exercise to provide sustainable energy.
Appetite Management: When experiencing cravings for sweets, try a small amount of Manuka honey (½ teaspoon) on a piece of fruit or plain yogurt.
Evening Wind-Down: A warm cup of herbal tea with ½ teaspoon of Manuka honey can help satisfy sweet cravings after dinner.

Remember that consistency is key - incorporating small amounts of Manuka honey regularly as part of a balanced diet may contribute more effectively to your wellness goals than occasional larger amounts.

Honey vs. Processed Sugars

A spoonful of honey has a higher calorie content (64 calories) than a spoonful of sugar (49 calories). Yet honey is naturally sweeter—thus, less is needed to achieve the same sweetness.

By now, you probably understand that honey is so much more than a natural source of sweetness. Honey has a complex nutritional profile, and certain components present in honey cause it to behave differently in the body when compared with sugar. So, here are a few more factors that set honey apart from processed sugar:

Honey has a lower glycemic index than sugar—it doesn't spike blood sugar levels as much as sugar and can help regulate the appetite.
The polyphenols and flavonoids in honey support fat metabolism.
The complex sugars in honey, though present in small amounts, help maintain a healthy gut microbiome, which supports immunity and digestion and may support weight loss.
The antioxidants in honey help protect the body from oxidative stress, maintaining health on a cellular level.

Practical Considerations

When it comes to anything in life, moderation is key. While the nutrients present in honey boast a wealth of beneficial properties, honey must be enjoyed in a balanced, holistic way. So, here are some points to consider.

Honey can influence blood sugar.

Honey is high in carbohydrates and must be enjoyed in small amounts. This is especially important for people diagnosed with diabetes or with other blood sugar regulation issues.

Overall, honey should be enjoyed in moderation. The recommended amount of honey for the average person is one to three teaspoons a day. Yet, applications and uses may vary for those with diabetes, and we encourage anyone diagnosed with a specific health condition to discuss their options with their doctor.

Too much honey can cause tummy trouble.

Since honey is high in fructose, an excess amount can cause stomach complaints like cramping, constipation, or diarrhea. Like we said, moderation is key!

Not all honey is created equal.

Honey is different all over the world. Its nutrient profile is a direct reflection of the soil, nectar, and bees that produced it. In order to enjoy the amazing benefits of nutrient-dense honey, select honey that is natural, pure, non-irradiated, and non-processed.

Manuka honey contains unique antioxidants and bioactive components that set it apart from any other honey worldwide. At Manukora, we are passionate about producing Manuka honey of the highest quality with all its natural compounds —just as Mother Nature intended.

Frequently Asked Questions About Honey and Weight Management

Can honey actually help with weight loss?

Research suggests that honey, when used as part of a balanced diet, may support weight management through several mechanisms including appetite regulation, supporting healthy metabolism, and promoting gut health.

How much honey should I consume for weight management benefits?

Most research suggests 1-3 teaspoons daily is appropriate. Starting with 1 teaspoon and using it consistently as part of your daily routine is a good approach.

Is Manuka honey better than regular honey for weight management?

Manuka honey contains additional compounds not found in regular honey, particularly methylglyoxal (MGO). While all honey contains beneficial compounds, Manuka honey's unique composition may offer additional digestive and general wellness support.

What's the best time of day to consume honey for weight management?

Some research suggests consuming honey at breakfast may help regulate appetite throughout the day. Others find a small amount before exercise can provide sustained energy.

Can diabetics include honey in a weight management plan?

People with diabetes should consult their healthcare provider before adding honey to their diet. While honey has a lower glycemic index than sugar, it still contains carbohydrates that affect blood sugar.

Wrapping It All Up...

Honey, with its dense nutrient profile, supports the body in a variety of ways. The nutrients and sugars present in honey support your metabolism, help regulate your appetite, reduce inflammation, and encourage a healthy gut biome.

Scientific studies indicate that these benefits support weight loss, especially when enjoyed in conjunction with a holistic approach to achieving a healthy weight.

For those interested in exploring Manuka honey's potential weight management benefits, Manukora offers premium options in our recommended MGO grades (600+, 850+, and 1000+). Our convenient starter kits provide an excellent introduction to incorporating Manuka honey into your wellness routine.

Explore the research for yourself so you can make an informed choice that supports your goals and lifestyle. Every person is unique—and so is each jar of honey. Knowing more helps you make choices that elevate and enhance your unique personal health and wellness journey—and in this case, it might just add a little sweetness!