Is Honey Keto Friendly? A Complete Guide

Is Honey Keto Friendly?

The keto diet has become one of the most popular diets for weight loss and overall health in recent years. This very low-carb, high-fat diet puts your body into a metabolic state called ketosis, which promotes fat burning. However, the keto diet also restricts many foods, including sugar and high-carb sweeteners. This leaves many people wondering - is honey keto friendly or should it be avoided on a ketogenic diet?

What is the Keto Diet?

The ketogenic or "keto" diet is a very low-carb, high-fat diet that shares similarities with low carb diets like the Atkins diet. It involves restricting carbohydrate intake to usually less than 50 grams per day. This drastic carb restriction helps transition the body into a metabolic state called ketosis.

Ketosis occurs when the body becomes efficient at burning fat for fuel in the absence of adequate carbs. It relies on ketone bodies produced in the liver from fat breakdown as an alternative energy source. Ketosis is associated with several potential benefits including:

• Enhanced fat loss: The keto diet promotes the release and breakdown of body fat to be burned for energy.
• Appetite suppression: Ketosis is linked to reduced hunger and increased satiety hormones.
• Improved mental focus: Ketones may provide an efficient energy source for the brain.
• Better blood sugar control: Ketosis can lower insulin levels and improve insulin sensitivity.

That being said, the keto diet also comes with some potential downsides to be aware of. These include the "keto flu" adaptation period, constipation, nutrient deficiencies, and an increased risk of kidney stones.

Why Honey is Restricted on Keto

On a standard ketogenic diet, all types of sugar should be restricted as much as possible. This includes table sugar (sucrose) as well as natural sweeteners like honey, maple syrup, and agave. But why is honey restricted on keto?

There are a few reasons honey is limited:

• It's high in carbohydrates - Honey is approximately 82% carbohydrates by weight. Just one tablespoon (21 grams) contains 17 grams of carbs.
• It can quickly impact ketosis - The carbs in honey are in the form of simple sugars like glucose and fructose. These sugars are quickly absorbed and can kick you out of ketosis.
• It spikes blood sugar - The glucose in honey causes a rapid rise in blood sugar and insulin when consumed.

To maintain ketosis, total carb intake needs to be kept very low - typically under 5% of total daily calories. Even small amounts of honey can easily exceed this and disrupt ketosis in those following a strict keto diet.

Will a Small Amount of Honey Impact Ketosis?

While honey is clearly off-limits on keto, some people may tolerate small amounts without disrupting ketosis. However, responses can vary between individuals.

Here are a few factors that can impact whether honey will affect ketosis:

• Net carb intake - The fewer total carbs you eat per day, the more likely even a small amount of honey can knock you out of ketosis.
• Activity levels - Being active and exercising regularly creates greater carb tolerance and flexibility.
• Metabolic health - People with excellent blood sugar control and insulin sensitivity may handle carbs from honey better.
• Level of ketosis - Those newer to keto are more susceptible to falling out of ketosis than those fat adapted.

For most maintaining a strict ketogenic diet, any amount over 5 grams would likely impact ketosis. Smaller amounts of 1-2 teaspoons (5-10 grams) may be tolerated by some - but honey is best avoided altogether.

Alternatives to Honey on Keto

Luckily, the keto diet is not overly restrictive and still allows for sweeteners in moderation. Here are some of the best keto-friendly alternatives to honey you can use:

• Stevia - This popular plant-based sweetener contains zero carbs and calories.
• Monk fruit - Also carb and calorie free, monk fruit sweetener is 150-200 times sweeter than sugar.
• Erythritol - A sugar alcohol with just 0.24 calories per gram and 95% less absorption than sugar.
• Xylitol - Another sugar alcohol with 2.4 calories per gram. It has anti-cavity benefits.
• Yacon syrup - Made from yacon root, this syrup supplies prebiotic fiber with half the calories of honey.

When buying keto sweeteners, be sure to read the label and watch for added sugars. Look for 100% extracts without fillers. Using these sugar-free options provides flexibility for sweetening foods and beverages without disrupting ketosis.

Is Honey Healthy or Unhealthy?

From a nutrition standpoint, honey contains some beneficial components but also some downsides.

Potential benefits of raw, unprocessed honey include:

• Antioxidants: Honey contains phenolic compounds and enzymes with antioxidant properties.
• Anti-inflammatory: It demonstrates anti-inflammatory effects comparable to NSAID drugs.
• Antimicrobial: Honey has antibacterial, antiviral, and antifungal properties that support wound healing.
• Probiotics: Some varieties supply beneficial bacteria and yeasts that may boost digestive health.
• Phytonutrients: Compounds like pollen and bee propolis provide health benefits.

However, there are also some potential health concerns with honey to be aware of:

• High glycemic index: Honey spikes blood sugar and insulin similar to white sugar.
• Fructose content: The fructose in honey is linked to fatty liver disease and insulin resistance when over-consumed.
• Calorie dense: Honey supplies approximately 64 calories per tablespoon, which can promote weight gain.
• Toxic contaminants: Raw honey may contain spores that cause botulism in infants.

Overall, honey does supply some beneficial compounds. However, it acts metabolically like sugar and overdoing it can negatively impact blood sugar control and liver health. Those with diabetes should be especially cautious with honey.

Raw Honey vs Regular Honey

There are two main forms of honey - raw and regular. What's the difference and is one type more keto friendly?

Raw honey is honey that has not been filtered, strained or heated above 115F. It tends to have more variation in color and texture and may contain particles of beeswax, pollen grains, etc.

Regular honey has been processed more to remove impurities and improve consistency and clarity. This processing tends to remove some of the beneficial pollen and enzymes.

In terms of nutrition, raw honey supplies slightly higher amounts of certain micronutrients like vitamins, minerals and antioxidants. However, both forms contain similar amounts of the main sugars sucrose, glucose and fructose.

For keto, raw honey would technically be better as it retains more beneficial compounds. But both raw and regular honey will contain enough carbs and sugar to disrupt ketosis and should be avoided either way.

The Carbs and Calories in Honey

Here is the typical carb, sugar, calorie and micronutrient profile in a 1 tablespoon (21 gram) serving of honey:

• Calories: 64
• Total carbs: 17 grams
• Sugars: 17 grams
• Glucose: 8 grams
• Fructose: 9 grams
• Vitamin C: 0% RDI
• Calcium: 0% RDI
• Iron: 1% RDI
• Potassium: 1% RDI

As you can see, just a small amount of honey supplies around 17 grams of fast-digesting carbs and sugar. This is sure to halt ketosis.

For comparison, the same serving of table sugar (sucrose) would provide around 15 grams of net carbs.

So gram for gram, honey contains slightly more carbs and calories than regular sugar. Needless to say, honey supplies a whole lot of empty calories with very minimal micronutrients.

Should You Avoid Honey if Not on Keto?

Honey is generally not recommended on keto or very low carb diets because of the high sugar content. But what about for people not following strict keto?

For non-keto diets, raw honey can be fine in moderation. The carbs and calories still add up fast, so it's wise to use portion control.

Here are some tips for incorporating honey in a healthy, balanced diet:

• Stick to 1 tablespoon or less per day
• Use it to replace other sugars and sweeteners rather than adding extra
• Pair it with fiber, protein or fat to control blood sugar
• Avoid it if you have diabetes or metabolic syndrome
• Focus your diet on whole foods like veggies, fruits, lean proteins and whole grains

Overall, honey is not necessary in the diet, but can be incorporated sparingly as part of an otherwise healthy pattern of eating.

The Bottom Line

Honey is not keto friendly and should be avoided on a strict ketogenic diet. Just a small amount of honey can easily kick you out of ketosis due to the high sugar and carb content.

However, some people may be able to tolerate tiny portions of 1-2 teaspoons. This depends on individual carb tolerance, activity levels and metabolic health.

For the average person not on keto, raw honey can be fine in moderation as part of an overall healthy diet. Just be mindful of portion sizes given the high calorie density.

Luckily, there are many great sugar-free keto sweetener alternatives like stevia and erythritol that provide flexibility in sweetening foods and drinks without disrupting ketosis.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.