Is Honey Keto Friendly? The Complete Guide to Using Honey on the Keto Diet

Is Honey Keto-Friendly?

The short answer is no, honey is not generally considered keto-friendly. Here's why:

Honey is very high in carbohydrates and sugar. One tablespoon of honey contains about 17 grams of carbs, with 17 grams from sugar. This is quite a lot, considering keto limits net carbs to 20-50 grams per day.

The type of sugar in honey is primarily fructose and glucose. While not as bad as added sugars, fructose can raise insulin levels and potentially kick you out of ketosis.

On standard keto diets, honey would use up a large portion of your daily carb allowance very quickly. Most keto experts recommend avoiding honey or limiting intake to 1-2 teaspoons max per day.

So in most cases, honey is not considered a keto-friendly sweetener.

What About Raw Honey?

Raw, unfiltered honey is sometimes claimed to be better for keto than regular honey. But in reality, raw honey is still very high-carb - it has about the same macros as regular honey.

So raw honey should also be limited on keto. Do not rely on it as your main sweetener.

Low-Carb Honey Alternatives

Instead of honey, there are several keto-friendly sweeteners you can use. Here are some of the most popular low-carb honey alternatives:

1. Monk Fruit Sweetener

Monk fruit (or luo han guo) is a small melon that contains natural sweet compounds called mogrosides. When the fruit is processed into a sweetener, you're left with a product that is 100-250 times sweeter than sugar!

Monk fruit sweetener contains minimal calories or carbs - about 1 gram of carbs per teaspoon. It doesn't impact blood sugar or ketone levels either. This makes it an ideal honey substitute on keto.

You can find monk fruit sweetener in liquid or granulated/powdered form. The liquid works well as a honey replacement in drinks, while the granulated can be used in baking.

2. Erythritol

Erythritol is a sugar alcohol that is about 70% as sweet as sugar. It has 95% less calories and carbs than sugar - about 0.24 calories and 0.6 grams of carbs per gram.

Importantly for keto, erythritol does not spike blood sugar or insulin. Your body absorbs very little of it, and most gets eliminated through urine.

Erythritol has a cooling effect and works well for making keto-friendly drinks, desserts, icings, and more. You can even find erythritol blends designed to have a honey-like texture.

3. Stevia

Stevia is an intensely sweet herb derived from the leaves of the Stevia rebaudiana plant. It contains zero sugar and minimal calories.

Studies show stevia has no effect on blood sugar or insulin levels either. This makes it perfect for keto.

Stevia alone often has a bitter aftertaste. It's best to use it in blends. Many brands combine stevia with erythritol to balance sweetness and minimize aftertaste.

4. Xylitol

Xylitol is a sugar alcohol with a sweetness similar to sugar. It has 40% fewer calories though, with just 2.4 calories per gram.

There are about 10 grams of xylitol carbs per 100 grams. So it's not zero-carb, but way lower than honey and sugar.

Xylitol does not raise blood sugar or insulin levels. But intake should still be moderate, around 20 grams per day max.

For keto, xylitol works nicely in small amounts to sweeten drinks, sauces, fat bombs, and more.

Benefits of Honey vs. Low-Carb Sweeteners

Honey does have some health benefits, thanks to its antioxidant, anti-inflammatory, and antimicrobial effects. But so do many of the low-carb sweeteners!

Heres a comparison of some of the main benefits:

Antioxidants

Honey contains phenolic compounds that act as antioxidants. This helps combat oxidative stress and free radicals that damage cells.

But monk fruit and erythritol also contain antioxidants! Studies show monk fruit is rich in mogrosides, flavonoids and phenolics that act as antioxidants. And erythritol contains flavonoids with antioxidant capacities as well.

Anti-Inflammatory Effects

The antioxidants in honey also provide some anti-inflammatory benefits. Honey can help reduce inflammation implicated in several diseases.

Again though, monk fruit and erythritol also demonstrate anti-inflammatory effects. Monk fruit mogrosides and erythritol flavonoids can reduce inflammatory cytokines.

Antimicrobial Properties

Raw honey contains hydrogen peroxide, which gives it antimicrobial properties against certain bacteria and fungi. Manuka honey from New Zealand is especially high in these antibacterial compounds.

However, monk fruit might also have some antimicrobial effects. Some studies show monk fruit extracts inhibit oral bacteria and other microbes.

So when it comes to health benefits, low-carb sweeteners can provide similar antioxidants, anti-inflammatory and antimicrobial properties as honey!

Is Honey Keto-Friendly in Small Amounts?

Due to its benefits, you may wonder if honey can still be included on keto in very small amounts. This depends on a few factors:

1. How Many Carbs You Eat

If you follow a higher-carb keto diet around 50 total net carbs per day, you may be able to work in 1-2 teaspoons of honey.

But on standard keto with 20-30 daily net carbs, there's little room for honey if you want to stay in ketosis.

2. Your Personal Carb Tolerance

Keto carb tolerance varies between individuals. If youre extremely insulin sensitive, even small amounts of honey may knock you out of ketosis.

On the other hand, some people can stay in ketosis with up to 50g net carbs per day. This gives more leeway for a teaspoon of honey here and there.

3. Timing and Frequency

Eating honey occasionally, in small amounts at strategic times, is less likely to disrupt ketosis. For example, you may be able to get away with 1 tsp in your morning coffee.

But downing multiple teaspoons throughout the day could make it harder to stay in ketosis over time.

Healthier Ways to Use Honey on Keto

Instead of using honey as a sweetener, there are some healthier ways to incorporate it into your keto diet in moderation:

As a Natural Cough Suppressant

Several studies show honey is an effective cough suppressant, likely thanks to its antimicrobial and anti-inflammatory effects. So enjoy a teaspoon in tea to help reduce coughing.

For Wound Healing

Applying honey topically can help heal mild burns, wounds, and skin ulcers. Its antimicrobial properties prevent infections. Use medical-grade Manuka honey for best results.

As a Prebiotic

The sugars and enzymes in raw honey may act as prebiotics by feeding beneficial gut bacteria. A teaspoon can boost microbial diversity.

For Occasional Immune Support

The antioxidants and nutrients in honey provide antimicrobial and anti-inflammatory benefits to enhance immunity. Using 1 teaspoon a few times per week can give an immune boost without going overboard on carbs.

Bottom Line - Is Honey Keto?

Honey is not considered a keto-friendly sweetener. While it provides some health benefits, it is very high in sugar and carbs.

To stay in ketosis, most keto diet guides advise limiting honey to 1-2 teaspoons max per day - if at all.

For the best results, use low-carb sweeteners instead of honey on keto. Opt for monk fruit, erythritol, stevia, xylitol or their combinations. These provide zero or minimal carbs and effects on blood sugar.

Overall, honey is not off limits on keto. But it should be used sparingly, in small amounts at strategic times. Be sure to account for the carbs if you incorporate honey into a keto eating plan.

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.