Mānuka's Superpowers

The Glycemic Index: Manuka Honey for Energy

Manukora

Published at: August 16, 2022
Updated at: December 4, 2024

8 minutes

Executive Summary:

High glycemic index (GI) foods can cause blood sugar levels to rise faster than those with a lower GI rating.
Honey is lower on the glycemic index than table sugar, making it a suitable choice for those aiming to manage and balance blood sugar levels.
Mānuka honey tests even lower on the GI scale than regular honey, making it an ideal energy source compared to other forms of sugar and carbs.

The Glycemic Index & Mānuka Honey: What Should You Know?

Have you ever wondered why your energy levels have suddenly dipped? Or have you recently experienced sudden spike in energy just after eating sweet foods?

Well, what we put into our bodies can make a big difference regarding how we feel. So, is it time to avoid sweet foods altogether, or is there a nutritional value that we hadn’t thought of?

Manuka honey and sugar have surprisingly different affects on the human body. In this article, we uncover how and why Manuka honey is a healthier choice than sugar and what impact both have on your blood sugar levels.

Mānuka honey offers a complex composition that includes natural sugars, vitamins, minerals, and unique bioactive compounds, making it more than just a sweetener.

What Is the Glycemic Index?

The glycemic index (GI) is defined as the rate at which carbohydrates are broken down into glucose and absorbed from the gut into the blood. In high GI foods, this occurs quickly, causing your blood glucose (sugar) levels to rise or ‘spike’ rapidly.

In low-GI foods, carbs are digested slowly, resulting in a more gradual rise in blood glucose levels.

So, what does this mean in practice? Well, when eating high-GI foods, you might experience a spike in energy as your blood sugar rises, followed by a serious drop or slump. This can result in feeling tired and sluggish. In some cases, a sudden blood sugar drop can fuel headaches, dizziness, and trouble concentrating.

With lower-GI foods, you can avoid the constant ups and downs, and get more of a slow and steady energy that carries you throughout the day.

Honey Glycemic Index vs. Sugar: How Do They Compare?

Carbohydrate-based sweeteners like sugar and honey are not considered low-GI foods. However, honey and sugar differ in their GI ratings and their impact on blood sugar levels.

Table Sugar: Has a GI rating of approximately 65.
Regular Honey: Has a GI rating of around 61.
Mānuka Honey: Tests even lower on the GI scale, with ratings ranging from 54 to 59.

This means that honey, especially Mānuka honey, is generally thought to support more balanced blood sugar levels compared to table sugar.

Why Is the Glycemic Index of Honey Lower Than Sugar?

Composition of Sugar

Sugar is typically derived from sugar cane or sugar beets. The extracted juice is processed to produce sugar crystals, resulting in table sugar, which is composed of:

50% Glucose
50% Fructose

These sugars bond together to form sucrose.

Composition of Honey

Natural honey is made by honeybees who collect nectar from flowers and then turn that nectar into honey. The bees use a special enzyme in their digestive systems to help process the nectar, then place it into honeycombs and use their wings to create a breeze that dries and cures it, eventually resulting in honey.

82.5% Natural Sugars: Including fructose (38.5%), glucose (31%), and other sugars.
17% Water
0.5% Other Substances: Such as amino acids, enzymes, vitamins, and minerals like potassium, calcium, iron, magnesium, Vitamin C, and Vitamin B2.

Comparison Table:

Component	Honey (per 100g)	Sugar (per 100g)
Total Sugars	82.5g	100g
Water Content	17g	0g
Fructose	38.5g	50g (as part of sucrose)
Glucose	31g	50g (as part of sucrose)
Vitamins & Minerals	Present	Absent

Why Honey Is Lower on the GI Scale

Honey's higher water content and the presence of fructose contribute to its lower GI rating compared to sugar. Fructose has a lower GI value than glucose, resulting in a more gradual rise in blood sugar levels.

Is Honey Better Than Sugar?

So what does this all mean? As you can see, thanks to its higher water content, honey has less sugar overall compared with white sugar.

If you look at their nutritional facts, this becomes clear:

Sugar: 100 grams of table sugar has 100g of sugar
Honey: 100 grams of honey has around 82.5g of sugar

Plus, honey typically has a higher concentration of fructose over glucose. Fructose is much lower on the GI scale than glucose, resulting in less of a blood sugar spike. (Fructose is around 15 on the glycemic index, while glucose is 103.)

But what about sweetness? Surely with its zero water and higher sugar content, you must be able to get away with using less table sugar than you would honey, right? Not exactly. Honey is about 25 percent sweeter than sugar, so you may be able to use less of it overall.

That’s not to mention all those beneficial nutrients you can get from raw honey, like antioxidants, enzymes, vitamins, and minerals. You won’t get those added health benefits with sugar!

What About Mānuka Honey?

Source: ScienceDirect 'The Glycemic Index of Mānuka Honey'

We know that other types of honey have a relatively low glycemic index compared to sugar. Yet, what about Manuka honey, the prized honey exclusively authentic to New Zealand?

Due to the special makeup of Manuka Honey, its glycemic index is even lower than regular honey; this makes it a healthier alternative to both glucose found in sugar and other kinds of honey.

When tested, different Manuka honey products were found to have a GI rating ranging from 54 to 59—even lower than regular honey’s rating of 61 and table sugar’s rating of 65.

For those looking for a way to sweeten their day-to-day with a lower-GI option, Manuka honey may be a preferable choice over sugar and even other honey varieties.

Mānuka honey, with its unique MGO compound and prebiotics, not only sweetens but also contributes to your dietary health.

Can Mānuka Honey Offer Longer-Lasting Energy Levels?

Manuka honey's capability to produce smaller fluctuations in your blood glucose and insulin levels means it can provide a slower release of energy.

This means you shouldn’t get a “sugar high” followed by a slump. In addition, the long-term health benefits of avoiding high-GI foods include a reduced risk of type 2 diabetes, heart disease, and obesity.

The lower GI index of Manuka honey also means it can be taken at any time of the day. This is why Manuka honey is the perfect nutritional sweetener alternative to any of your morning, afternoon, or evening rituals.

Other Notable Qualities of Mānuka Honey

Manuka honey has so much more going for it than a lower GI rating. We like to think of it as Honey With Superpowers. The nutrients in Manuka honey is what makes this liquid gold truly shine and give way to the following benefits:

Antibacterial Properties: The MGO compound in Manuka Honey gives it unique antibacterial properties making it one of the most sought-after and rarest kinds of honey in the world. Learn more about MGO here .

A Nutritional Powerhouse: This rare honey is made from the nectar of flowers that bloom on New Zealand’s Manuka tree. The nectar is packed full of health-supporting compounds like antioxidants, prebiotics, and much more. These properties and additional nutrients can support immune and digestive health, energy, and overall well-being.
A Feel-Good Indulgence: Manuka honey is like no other honey. Its smooth, creamy texture and rich flavor (with just a hint of toffee) are an experience to savor. Have a spoonful on its own, sweeten your tea, or use it as a standout drizzle on your favorite foods. We recommend it on yogurt, toast, or even ice cream.

The versatility of Manuka honey is what makes it unique and why we choose it above other kinds of honey. There are a number of other amazing ways to use your Manuka honey. We’ve highlighted some of them in another blog post and you can read it here: “Manuka Honey - Benefits and Uses”

Summary

The glycemic index measures how much and how quickly different foods spike your blood sugar. Higher-GI foods tend to spike your blood sugar more, while lower-GI foods can help you maintain balanced blood sugar levels as part of an overall balanced diet.

Regular honey has a lower GI rating than table sugar. However, Manuka honey’s GI rating beats both of them:

Table sugar: GI rating of 65
Regular honey: GI rating of 61
Manuka honey: GI rating of 55 to 59

When it comes to managing blood sugar, Manuka honey can be an ideal alternative to both regular honey and standard table sugar. Plus, Manuka honey has other unique benefits, like the naturally cleansing compound MGO and its naturally-occurring prebiotics.

To understand more about these exceptional attributes, the MGO 600+ Mānuka honey is a perfect example, showcasing the balance between sweetness and health benefits.

For those who prefer precise measurements, the Manukora Dose Spoon is an innovative tool, ensuring you get just the right amount of Manuka honey every time.

If you're looking for something even more potent, the MGO 850+ Mānuka honey offers a higher concentration of MGO, ideal for those seeking maximum benefits. For a deeper dive into the traditions and stories behind this extraordinary honey, the Manuka Honey Traditions blog provides fascinating insights.

Curious about the production side? The blog post How Much Honey Do Bees Make offers an intriguing look into the honey-making process. To explore a range of top-quality products, the Bestsellers collection showcases a variety of Manuka honey options.

FAQ Section: Addressing Your Honey-Related Queries

Does honey raise blood sugar?

Yes, honey can raise blood sugar levels as it contains natural sugars. However, due to its lower glycemic index compared to table sugar, it may cause a slower and more gradual rise in blood sugar.

What is the glycemic index of honey?

Regular honey has a glycemic index of around 61. Mānuka honey has a lower GI, ranging from 54 to 59.

Is raw honey good for those managing their blood sugar levels?

Raw honey, including Mānuka honey, may be a suitable alternative to refined sugars due to its lower glycemic index and additional nutrients. However, individuals should consult with a healthcare professional regarding their specific dietary needs.

What is the best honey option for balanced energy levels?

Mānuka honey is an excellent choice for those seeking a natural sweetener with a lower glycemic index and unique bioactive compounds that support general wellness.