Is Honey Good for Diabetes? Unveiling the Research Behind the Sweet Remedy
By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: Apr 22, 2024Click to rate this article!
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By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: Apr 22, 2024Table of Contents
Diabetes impacts a large number of people around the globe. Blood sugar control plays a huge role in dealing with diabetes. That’s why picking the right sweeteners is so vital. Whilst table sugar and artificial sweeteners are used quite a bit, many people look for natural alternatives. One of them is honey. But is honey suitable for an individual suffering from diabetes?
In this article, we will address this issue. We will discuss the role sweeteners play in managing diabetes. We will also delve into how honey may benefit people with diabetes. Practical usage tips for honey as a sugar substitute will be covered too. The pros and cons of using honey and other suitable alternatives will also be brought discussed. Lastly, we will answer some frequently asked questions regarding this topic.
Did you know?
Diabetes is a set of health conditions that result in long-term increased blood sugar levels. Let’s focus on the three main types of diabetes which are as follows.
Type 1 diabetes is an autoimmune condition where the body’s defense system attacks the insulin-producing beta cells in the pancreas. As a result, not enough insulin can be made by the body. This leads to high blood sugar levels. People with type 1 diabetes need daily insulin shots to control their blood sugar levels.
Type 2 diabetes is the most common type and makes up about 90% of all cases. It arises when the body becomes immune to insulin or does not make enough insulin. Changing one’s lifestyle and taking medicines are often key in handling type 2 diabetes.
Gestational diabetes affects women during pregnancy but usually goes away once the baby is born. Blood sugar levels mostly go back to normal after giving birth. However, the chance of getting type 2 diabetes later on is higher.
People with diabetes can face short-term and long-term issues if their blood sugar levels are not controlled. Short-term problems include low blood sugar (hypoglycaemia) and high blood sugar (hyperglycaemia). Long-term issues can affect different organs such as the eyes, kidneys, nerves, and heart. This increases the risk of heart attacks and strokes as well.
Table sugar or sucrose is equally made up of glucose and fructose. It has a high glycaemic index (GI) of roughly 65. This means it can cause quick rises in blood sugar levels if eaten in large amounts. This can add to the difficulty of controlling blood sugar for people with diabetes.
Artificial sweeteners like aspartame, sucralose, and saccharin are common sugar substitutes. Even though they are sweet, they don’t cause large increases in blood sugar levels. However, there have been worries about their long-term safety and possible effects on appetite and glucose tolerance.
For hundreds of years, honey has been used as a natural sweetener. It’s known for its wide range of nutrients and possible health benefits. But is it good for people with diabetes is the issue we will be discussing below along with a bit of information on what honey contains and the various kinds available.
Honey is a golden, thick liquid made by bees and other insects like bumblebees and wasps from flower nectar. The nectar is gathered by bees and stored in their stomachs. They then throw it up many times to dry it out. This process leads to the making of honey. Bees keep it in honeycombs to use as an energy source.
Around 80% of honey is made up of carbohydrates and about 20% is water. Its sugars are mostly glucose and fructose, with small amounts of sucrose. Besides that, it also has various vitamins like vitamin C and minerals like calcium, magnesium, and potassium. Honey also contains antioxidants which may have health benefits.
Raw honey is taken straight from the beehive and strained to remove any dirt. It keeps its nutrient content and antioxidant properties. It is more nutritious than processed honey.
Processed honey goes through filtration and pasteurization processes. These give it a smoother texture. But they also remove some nutrients and antioxidants. That means its health benefits are not as high as raw honey.
Over 300 different types of honey can be found. They differ based on their nectar source, which changes the taste and colour of the honey. For example, blueberry honey comes from blueberry bush flowers, while avocado honey comes from avocado flowers.
Even though honey is a natural sweetener, we need to think about how it impacts blood sugar levels. We also want to know if it has any health benefits for people with diabetes.
Even though it is a carbohydrate, honey has a lower GI (around 50) than table sugar. That means it raises blood glucose levels more slowly than table sugar does. This could make it a safer choice for people with diabetes if used wisely.
Some studies suggest that honey might help lower blood sugar levels. However, we need more long-term and in-depth human studies to back up these findings. They will help us figure out the best amount of honey for people with diabetes to consume.
There is limited proof suggesting that taking honey might lead to increased production of C-peptide, which is used to mark insulin production. It might also lead to better glycaemic control. More studies are needed in this area though.
Honey is proposed to have antimicrobial, antioxidant, and anti-inflammatory benefits. These may help protect against the problems that come with diabetes and support overall health.
Some studies hint at the idea that honey might help improve cholesterol levels. It does this mainly through raising “good” HDL cholesterol. Better cholesterol levels can reduce the risk of heart disease. This is something people with diabetes are at risk for. More research is needed in this aspect.
Honey has a lower GI than table sugar and a unique mix of glucose and fructose. This makes it easier for the body to break down. Honey is also sweeter than table sugar, so people tend to use less of it. That could help with blood glucose control. That being said, honey also has sugars in it. So should be consumed carefully.
Unlike honey, artificial sweeteners don’t impact blood sugar levels much. That being said, people have raised concerns about their long-term safety and the possible effects on hunger. On the other hand, honey is a natural sweetener that also comes with various potential health-promoting nutrients and antioxidants.
When you’re replacing sugar with honey in baking recipes, use around 1/2 cup to 2/3 cup of honey for each cup of sugar. Keep in mind that the moistness of honey can change the texture of your baked goods. Because of this, you might need to change the amount of liquid ingredients.
Honey can be dissolved easily in hot or cold drinks. It provides a natural sweetness. Start with a small amount and add more if needed. Just remember that honey adds further sugars and calories to your drink.
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Agave nectar comes from the agave plant. It is sweeter and has a lower GI than sugar. It can be used as a natural sweetener if eaten in moderation. But just like honey, it does contain sugars. So, when it comes to blood sugar control, treat it the same way you would treat honey.
Stevia is a natural zero-calorie sweetener. It comes from the stevia plant. It is much sweeter than sugar and does not change blood sugar levels. Because of this, it is popular with people with diabetes. However, do note that some stevia products might have additives or added sugars.
Sugar alcohols are sugar substitutes such as xylitol, erythritol, and sorbitol. They have fewer calories than normal sugars. They also have a lower glycaemic index. Because of this, they may be good alternatives for people with diabetes. However, consuming too much of these can lead to gut problems .
A concern with the above artificial sweeteners is their possible long-term effects on health. Hence, it’s wise to discuss with your nutritionist or healthcare provider about the best sugar alternative for you.
Whether honey should be part of a diabetic-friendly diet is not an easy question to answer. On one hand, honey has some benefits over traditional sweeteners like table sugar; it has a lower glycaemic index, comes from nature, and has antioxidant properties. But we should also remember that honey still contains sugars and carbohydrates that can alter blood sugar levels.
If your blood glucose levels are controlled and you like the taste of honey more than other sweeteners, a balanced diet can include some honey. However, you need to check your blood glucose levels often. Also, remember to ask your healthcare provider for personal advice on honey and other sweeteners.
Yes, people with diabetes can consume honey in moderation, provided their blood sugar levels are well managed. Don’t forget, though, honey still contains sugars and carbohydrates that can influence blood sugar levels.
The ideal amount of honey for a person with diabetes to consume per day varies. It depends on things like blood glucose control, daily carbohydrate intake, and overall dietary needs. The key is moderation. Also, you need to monitor blood glucose levels when including honey in a balanced diet.
Yes, honey has a lower glycaemic index than table sugar. This means that it causes a slower rise in blood glucose levels. However, keep in mind that honey still contains sugars and carbohydrates that can affect blood sugar levels if eaten excessively.
Right now, we don’t have enough solid research to say that honey can prevent type 2 diabetes or manage existing diabetes. However, honey may have possible health benefits due to its antioxidant and anti-inflammatory properties.
For people with diabetes, pure, organic, or raw honey without added sugar is best. These types of honey are less processed and don’t contain extra sugars that can change blood sugar levels even more. However, you must eat honey in moderation and regularly check your blood glucose levels. Also, if you have low immunity or are pregnant then raw honey is to be avoided as it may contain harmful bacteria or dirt.
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