Can People With Diabetes Eat Honey? What the Science Actually Says

Author: Kemi Pavlocak, SAVAGE BEE-CHES 
Last updated: October 5, 2025
Disclaimer: I’m not a doctor or registered dietitian. This article is for general education only—please discuss your individual plan with your physician or RD.

Why I wrote this

We’ve had quite a few customers ask, “Is honey OK if I have diabetes?” or “If I eat this will it affect my blood sugar alot?” My immediate answer has always been, “Please ask your doctor—I can’t give medical advice.” After hearing this often, I dug into credible sources and asked Dr. Mardi Parelman, a nutritional biologist and health coach I met through San Diego Miramar College, for perspective. Her guidance: honey is treated like sugar in diabetes care—use intentionally, in small amounts if your plan allows, and always in consultation with your care team.

Honey 101: What’s in it?

• Primary components: roughly 80–85% carbohydrates (mostly fructose + glucose) and 15–17% water, with trace enzymes, acids, minerals and polyphenols. Typical averages reported in the scientific literature are ~38% fructose, ~31% glucose, ~1–2% sucrose (varies by floral source). (MDPI)
  

• A standard serving: 1 tablespoon (21 g) ≈ 64 calories and ~17 g sugars; 1 teaspoon (7 g) ≈ ~6 g sugars. For carb counting, use your nutrition label or these benchmarks. (My Food Data)
  

Key takeaway: honey’s “natural” status doesn’t change its metabolism—it still counts as added sugar. (U.S. Food and Drug Administration)

How carbs affect blood sugar (and where honey fits)

In diabetes, total carbohydrates and timing drive blood glucose more than the specific sweetener. The American Diabetes Association (ADA) teaches carb counting and individualized meal planning; honey is treated as added sugar. (American Diabetes Association)

The Mayo Clinic puts it plainly: there’s no special advantage to substituting honey for sugar in a diabetes eating plan—both raise blood glucose. (Mayo Clinic)

Honey vs. sugar vs. HFCS: what’s the difference to your body?

• Table sugar (sucrose) is 50% glucose + 50% fructose linked together; your gut splits it. Honey already contains free glucose and fructose. Either way, you absorb the same simple sugars. (IFIC)
  

• Glycemic index (GI): honey’s GI varies widely by floral source—reported ~35 to ~87; some eucalypt honeys test low-to-moderate GI (35–53). GI also varies by processing and testing method. Bottom line: honey can spike blood sugar less, similar, or more than table sugar depending on the honey and the person. (Honey)
  

• Fructose metabolism: glucose raises blood glucose directly; fructose is processed in the liver. In excess calories, higher fructose loads can drive de novo lipogenesis (fat production in liver) and contribute to metabolic issues—another reason moderation matters. (PMC)
  

What this means for real life: even if a honey’s GI tests lower, it still counts toward your added-sugar limit, and individual responses vary—work with your clinician on what (and how much) fits your plan. (Dietary Guidelines)

“Crystallizes fast—so is it lower for blood sugar?” (Nope.)

Crystallization is mostly about glucose and moisture ratios, not safety or “diabetes-friendliness.” High-glucose honeys crystallize faster, but that doesn’t make them better or worse for a person with diabetes. Use medical guidance and your own meter/CGM, not texture, to decide. (legacy.bjcp.org)

As Dr. Parelman emphasized to me: people with diabetes respond differently, and even lower-glucose honeys are still sugars—so recommendations must be individualized

Practical ways customers with diabetes (who are cleared by their clinician) use honey

1. Measure it. Start with ½–1 teaspoon (≈3–6 g sugars) and log your response. (My Food Data)
   

2. Use it purposefully. Add a small drizzle for flavor (e.g., over plain yogurt + nuts) rather than sweetening the whole recipe. ADA encourages focusing on total carbs and overall meal pattern. (American Diabetes Association)
   

3. Count toward your daily added-sugar limit. U.S. Dietary Guidelines: <10% of calories from added sugars (about ≤50 g/day on a 2,000-cal diet). Many heart groups advise even less. (CDC)
   

4. For hypoglycemia (only per your plan): The standard “15-15 rule” is 15 g fast carbs, wait 15 min—some protocols list ~1 Tbsp honey as an option. Always follow your clinician’s directions. (CDC)
   

What does research say about honey and blood sugar?

• Mixed evidence. Small trials and reviews suggest certain honeys (e.g., robinia/clover, raw/unprocessed) may modestly improve fasting glucose or lipids when used within an overall healthy diet—but results are inconsistent, doses vary, and honey is still ~80% sugar. Translation: interesting but not a free pass. (PMC)
  

• Person + product matter. GI differs by floral source and composition; some U. Sydney tests and older U.S. trials show wide GI ranges. Your own readings trump generalizations. (glycemicindex.com)
  

Safety notes

• Infants: Never give raw honey to children under 12 months (risk of infant botulism). (Honey)
  

• Allergies & adulteration: Buy from trusted sources; composition varies by flora and region.(AMS)
  

FAQs

Is honey “healthier” than sugar for diabetes?
Not categorically. Major medical sources say substituting honey for sugar doesn’t inherently improve glucose control; treat it like sugar and count it. (Mayo Clinic)

Does raw or Manuka honey change blood sugar less?
Not reliably. Antioxidants and phytochemicals don’t negate the carbohydrate load. GI varies by floral source, not just “raw” status or brand. (glycemicindex.com)

What about agave—lower GI = better?
Lower GI reflects more fructose (less immediate glucose rise), but higher fructose loads can challenge the liver when calories are excessive. Lower GI doesn’t automatically mean “healthier” for diabetes. (Harvard Health)

Does crystallized honey mean anything for my diabetes?
No. It mainly indicates higher glucose/water ratio and storage conditions—not a health rating. (legacy.bjcp.org)

How much honey is in my plan?
That’s individual. Many people who use honey aim for ½–1 tsp at a time and track with a meter/CGM, making sure total added sugars stay within guidelines (or stricter limits from their care team). (CDC)

A quick comparison (per tablespoon)

• Honey: ~64 kcal; ~17 g sugars (mostly fructose + glucose). (My Food Data)
  

• Table sugar: ~49 kcal; ~12.6 g sugars (sucrose). Keep in mind honey is denser by volume—you often need less to achieve the same sweetness, but you must still count it. (U.S. Food and Drug Administration)
  
  

Resources customers found helpful

• ADA: Get to Know Carbs and Carb Counting & Diabetes (excellent for label reading and planning). (American Diabetes Association)
  

• Mayo Clinic: “Can I substitute honey for sugar?” (Straightforward overview.) (Mayo Clinic)
  

• Glycemic Index Database (U. Sydney): GI ranges reported for different honeys. (glycemicindex.com)
  

• Cleveland Clinic: “6 Diabetes-Friendly Desserts” (includes no-bake peanut butter balls sweetened with a tablespoon of honey for the whole batch). Share with your RD if you’re brainstorming dessert ideas. (Cleveland Clinic)
  

Closing thought (and how we talk with customers)

My position from day one still holds: please discuss honey with your physician or RD. If your plan allows small amounts, we’ll help you choose a flavor-forward honey so a little goes a long way.

Sources 

• American Diabetes Association—carbohydrates & hypoglycemia guidance. (American Diabetes Association)
  

• Mayo Clinic—honey vs sugar in diabetes; hypoglycemia self-care. (Mayo Clinic)
  

• U.S. Dietary Guidelines/CDC—added sugar limits. (CDC)
  

• USDA/IFIC—honey nutrition per tablespoon. (My Food Data)
  

• Honey composition and crystallization mechanics (peer-review + NHB). (MDPI)
  

• Glycemic index variability by floral source (U. Sydney & trials). (glycemicindex.com)
  

• Fructose metabolism & liver fat (human/animal evidence). (PMC)
  

• Cleveland Clinic—diabetes-friendly dessert ideas using small honey amounts. (Cleveland Clinic)
  
  

Author box

About Dr. Mardi Parelman: Professor of Nutritional Sciences, Department of Exercise Science, San Diego Miramar College. Certified Integrative Health and Wellness Coach, Mindful Eating and Living Instructor and Meditation Instructor

About Kemi: Retired Naval Officer turned beekeeper, founder and owner of SAVAGE BEE-CHES and O’Shun’s Orchard in San Diego County. I love connecting customers with transparent, small-batch honey and trustworthy information. There is always so much to learn.