The Glycemic Index: Manuka Honey for Energy

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 looking for a natural alternative.
  

• Manuka 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 Need for Balanced Energy

We all experience those moments when our energy levels dip. Maybe it's after a sugary snack or a high-carb meal that gives you an initial boost, only to leave you feeling sluggish shortly after. This is where the glycemic index comes in. Foods with a high GI cause a rapid increase in blood sugar, leading to those peaks and valleys in energy.

But what if there was a way to sweeten your day and leave you feeling a little more balanced throughout the day? Manuka honey might be the answer.

Unlike table sugar, which can cause spikes and crashes, Manuka honey is lower on the GI scale, meaning it releases energy more gradually, helping you avoid those mid-day slumps.

In this article, we’ll explore why Manuka honey could be a better choice for your energy levels, its low glycemic index, and how it compares to other sweeteners.

What Is the Glycemic Index?

The glycemic index (GI) is a measure of how quickly carbohydrates in food raise blood sugar levels.

Foods with a high GI release glucose rapidly into the bloodstream, causing a quick spike in energy followed by a sudden drop. This is why after eating high-GI foods like white bread or candy, you might feel a burst of energy followed by tiredness or a slump.

On the other hand, low-GI foods are digested more slowly, leading to a steadier rise in blood sugar and providing longer-lasting energy. This means you’re less likely to experience that sudden drop in energy that leaves you feeling sluggish or irritable.

When it comes to maintaining consistent energy throughout the day, low-GI foods like Manuka honey may be a much better option than their high-GI counterparts.

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

When it comes to sweeteners, honey is often seen as a healthier alternative to table sugar. But how do they really compare when it comes to the glycemic index?

Table sugar has a GI rating of around 65, meaning it causes a relatively rapid increase in blood sugar. Regular honey, on the other hand, has a slightly lower GI rating of around 61, meaning it’s digested a bit more slowly and provides a more gradual rise in blood sugar.

But here’s the real winner: Manuka honey. With a GI rating of 54 to 59, Manuka honey is even lower than regular honey and definitely lower than table sugar. This means that Manuka honey offers a smoother, more balanced energy without those sharp spikes and crashes that come with other sweeteners.

Why Is the Glycemic Index of Honey Lower Than Sugar?

The glycemic index (GI) measures how quickly foods raise blood sugar levels after consumption. Higher GI foods cause a rapid spike in blood sugar, while lower GI foods release energy more gradually. This makes lower GI foods a better option for sustained energy and blood sugar control.

• Table Sugar Composition:
  

• • 50% Glucose
    

  • 50% Fructose
    

  • Forms sucrose, which is broken down quickly by the body, leading to a rapid blood sugar spike.
    

• Honey Composition:
  

• • 82.5% Sugars (Fructose, Glucose, and other sugars)
    

  • Fructose (38.5%) has a lower GI than glucose, contributing to a slower blood sugar rise.
    

  • Water Content (17%) helps slow absorption, reducing the blood sugar impact.

Comparison Table:

• Manuka Honey stands out with a lower GI than regular honey and table sugar, offering longer-lasting energy without the crashes.
  

• Fructose in Manuka honey (and regular honey) helps slow the blood sugar spike, while MGO adds an additional compound that gives it  antibacterial properties and immune support.

What About Manuka 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 an 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.

So, whether you’re sweetening your morning tea or adding it to a smoothie, Manuka honey can provide both a natural energy boost and an extra layer of support . It’s not just about tasting good but about feeling good too.

How Manuka Honey Supports Sustained Energy

When it comes to energy, Manuka honey stands out because it provides a steady release rather than a sudden surge.

Because it has a lower glycemic index, it’s absorbed more slowly into the bloodstream, helping you avoid the rapid spikes and crashes that come with higher GI foods. This means you’ll experience sustained energy that keeps you going without that mid-day slump.

The gradual release of energy from Manuka honey is especially beneficial for those who want to maintain focus throughout the day, whether you're at work or hitting the gym. Instead of relying on a quick fix like sugary snacks or caffeine, you get a more consistent and natural energy source that supports both physical and mental performance.

Adding Manuka honey to your daily routine whether in your morning coffee, oatmeal, or just a spoonful on its own gives you the boost you need to stay energized without the crash that follows many sugary foods.

Other Notable Qualities of Manuka Honey

Beyond being a sweetener, Manuka honey is packed with beneficial nutrients that support your overall health and wellness. Let’s take a closer look at why Manuka honey is so much more than just a natural energy booster.

Key Benefits of Manuka Honey:

• Antibacterial Properties: MGO (Methylglyoxal) in Manuka honey gives it powerful antibacterial effects, helping to protect the body against harmful bacteria and support a healthy immune system.
  

• A Nutritional Powerhouse: In addition to natural sugars, Manuka honey contains vitamins, minerals, and antioxidants that support immune health, digestion, and skin health.
  

• Supports Digestive Health: The prebiotics in Manuka honey help promote a healthy gut microbiome, which is essential for digestion and overall well-being.
  

• Versatile & Delicious: Manuka honey has a rich, smooth texture and a unique flavor profile that pairs well with teas, smoothies, or even yogurt. It’s perfect for a natural, nutritious sweetener in your meals or as a healthy snack.

Whether you’re looking to support your immune system, improve digestion, or simply enjoy a delicious treat, Manuka honey can be a valuable addition to your wellness routine.

How to Incorporate Manuka Honey into Your Day

Looking for ways to incorporate Manuka honey into your daily routine for balanced energy? Here are a few simple ideas:

• Morning Boost: Start your day with a teaspoon of Manuka honey in warm water or your morning tea for an energy lift that lasts.
  

• Snack Time: Pair Manuka honey with protein or fiber-rich foods like Greek yogurt or oats to keep you energized longer.
  

• Pre-Workout: Use it as a natural pre-workout snack by adding a spoonful to a smoothie for a clean, sustained energy source.
  

• Evening Ritual: Wind down with a spoonful of Manuka honey before bed to help balance blood sugar overnight, avoiding late-night cravings.
  

 For general wellness, 1 to 2 teaspoons of Manuka honey daily is plenty. If you're looking for specific benefits (like immune support), up to 3 teaspoons might be ideal, depending on your health needs and personal preferences.

Frequently Asked Questions (FAQs)

How many teaspoons of Manuka honey support balanced energy?

Generally, 1 to 2 teaspoons of Manuka honey daily provides steady energy without the blood sugar spikes.

Is it safe for people with diabetes or pre-diabetes?

Manuka honey has a lower glycemic index compared to sugar, but it should still be consumed in moderation. Always consult your doctor.

Does the grade (MGO 600+, 850+, 1000+) affect GI or energy support?

Higher MGO grades like 850+ and 1000+ provide stronger immune and energy support, though the GI remains low across all grades.

Can I use Manuka honey before exercise for energy?

Yes, Manuka honey can be a great pre-workout snack, providing a natural and steady source of energy without the crash.

Conclusion

When it comes to energy and wellness, Manuka honey is a game-changer. Its low glycemic index means it offers steady energy without the sugar crashes that come with regular sweeteners. Plus, it’s packed with MGO, antioxidants, and prebiotics, making it a great choice for supporting your immune system and gut health.

By choosing Manuka honey, you're not just sweetening your day, you're nourishing your body with a natural, nutritious option. Ready to give it a try? Explore Manukora’s range and see how Manuka honey can be a simple but powerful addition to your routine.

Sources:

• Original article The glycaemic index of Manuka honey | Science Direct
  

• Glycemic index for 60+ foods | Harvard Health
  

• Phenolic Compounds in Honey and Their Associated Health Benefits: A Review | PMC
  

• Honey and Health: A Review of Recent Clinical Research | PMC
  

• The glycaemic index of Manuka honey | PubAg