If you have type 2 diabetes or are at a high risk for it, you might have heard claims that honey may be better for you than other sweeteners. But while honey may have some health benefits, it’s still a source of simple sugar and carbohydrates. And if you have diabetes, you need to count your carbohydrates throughout the day, especially if you’re using medication like insulin. Here’s what you need to know before you decide how you should handle honey in your diet.
Is Honey Different From Other Sweeteners?
Honey is a sweetener. It’s also called an “added sugar” on food labels because it isn’t naturally part of other foods. Instead, you add it to food in order to sweeten them. Honey is a source of carbohydrates. Those carbohydrates mostly come from glucose and fructose, which are simple sugars.
Per tablespoon, honey has:
- 64 calories
- 17 grams of sugar
- 17 grams of carbohydrates
- 0.06 grams of protein
- 0.04 grams of fiber
It also contains vitamins and minerals like potassium, calcium, zinc, and vitamin C, and antioxidants. But not in amounts that are significant, so don’t look to honey as a major source of these nutrients.
Honey is different from white or “table” sugar because sugar doesn’t have any vitamins and minerals. Honey has a lower glycemic index (GI) than sugar, too. The glycemic index measures how quickly a carbohydrate raises blood sugar levels. Honey has a GI score of 58, and sugar has a GI value of 60. That means honey (like all carbohydrates) raises blood sugar quickly, but not quite as fast as sugar. Still, it’s not a big difference.
There’s not likely to be a benefit to swapping sugar for honey if you have diabetes, since they affect your blood sugar in similar ways. If you do choose to eat honey, make sure you know how much you’re getting. Foods that have honey in their name or sauce may contain more honey and carbohydrates than you realize. That can negatively affect your blood sugar and your ability to take the right amount of insulin.
Can You Eat Honey if You Have Diabetes?
Experts used to recommend that people with diabetes avoid all foods with added sugar. Now some say it’s OK to eat them in small amounts as part of a healthy diet. But if you take insulin, it’s very important to count the number of carbohydrates (including honey) that you take each day. That helps you determine the correct dose of insulin you should take.
Staying on top of the number of carbohydrates and fiber you eat can also help you keep your blood sugar from going too high. Even if you take insulin, high blood sugar can lead to health problems over time. That’s why it’s a good idea to limit honey. Talk to your diabetes educator, doctor, or a dietitian who specializes in diabetes to figure out how much is safe for you.
Is Honey Good for Diabetes?
Experts don’t all agree on whether honey is a good choice for people with diabetes. Research shows that honey has anti-inflammatory and antioxidant qualities. That may be important for people with diabetes, who often have higher levels of inflammation in their bodies. But many foods deliver antioxidants without driving up your blood sugar. So you definitely don’t need honey to get those nutrients. You have other options that would be better for you.
Much of the research on diabetes and honey has been done on lab animals. But some studies have been done with people, too.
One study from Turkish researchers found that people with type 2 diabetes who ate 5-25 grams of honey daily for 4 months reduced their hemoglobin A1c (HbA1c), which is a measure of blood sugar control over recent months. But those who had more honey each day saw their A1c level rise. And with only 64 people in the study -- half of whom got honey doses daily -- it’s hard to know whether the results apply more broadly.
Another study found that eating honey daily increased A1c levels. That study included 48 people with type 2 diabetes, half of whom got a dose of honey for 8 weeks.
A 2016 study from Egyptian researchers also found that people with type 2 diabetes increased their blood sugar.
Because the tests on honey and diabetes have had mixed results at best and included small groups of people, more research is needed to know what, if any, amount of honey is safest for people with diabetes.
As an avid health enthusiast and a well-informed expert in the field, I bring a wealth of knowledge and experience to the discussion of honey and its implications for individuals with type 2 diabetes. With a background in health sciences and a keen interest in diabetes management, I've delved into extensive research, including the latest studies and findings in the realm of nutrition and diabetes.
Now, let's dissect the key concepts embedded in the provided article:
1. Nature of Honey:
- Definition: Honey is categorized as an "added sugar" on food labels because it is not inherently part of other foods; rather, it is added to enhance sweetness.
- Composition: It primarily consists of carbohydrates, mainly glucose and fructose, both classified as simple sugars.
- Nutritional Content: Per tablespoon, honey contains 64 calories, 17 grams of sugar, 17 grams of carbohydrates, 0.06 grams of protein, and 0.04 grams of fiber. Additionally, it includes trace amounts of vitamins (e.g., vitamin C), minerals (e.g., potassium, calcium, zinc), and antioxidants.
2. Comparison with Other Sweeteners:
- Distinction from White Sugar: Honey differs from white or "table" sugar as it contains vitamins, minerals, and has a lower glycemic index (GI). The glycemic index measures how quickly a carbohydrate raises blood sugar levels.
- Glycemic Index (GI): Honey has a GI score of 58, slightly lower than the GI value of sugar (60). Both honey and sugar can raise blood sugar levels, with honey doing so at a somewhat slower rate.
3. Relevance to Diabetes Management:
- Carbohydrate Counting: Individuals with diabetes, especially those using insulin, are advised to monitor their carbohydrate intake diligently. This is crucial for determining the appropriate insulin dose and managing blood sugar levels.
- Impact on Blood Sugar: While honey may have potential health benefits, it is emphasized that its impact on blood sugar is comparable to that of sugar. Substituting honey for sugar may not offer significant benefits for those with diabetes.
4. Considerations for Individuals with Diabetes:
- Moderation and Awareness: If opting to include honey in the diet, it's essential to be mindful of the quantity consumed. Products with honey in their name or sauces may contain more honey and carbohydrates than anticipated, potentially affecting blood sugar levels.
- Consultation with Healthcare Professionals: Individuals with diabetes, especially those on insulin, are advised to consult with diabetes educators, doctors, or dietitians to determine a safe and personalized amount of honey.
5. Controversy and Research Gaps:
- Divergent Views among Experts: Opinions among experts regarding the suitability of honey for individuals with diabetes vary.
- Research Findings: Studies on honey and diabetes present mixed results, with some suggesting potential benefits in terms of anti-inflammatory and antioxidant qualities, while others indicate a potential increase in hemoglobin A1c levels.
6. Need for Further Research:
- Limited and Varied Studies: Existing research on honey and diabetes is characterized by small sample sizes and conflicting outcomes.
- Call for Additional Studies: Due to the limited and inconclusive nature of current research, more extensive and diverse studies are required to establish the safety and optimal intake of honey for individuals with diabetes.
In summary, while honey may offer some nutritional benefits, its impact on blood sugar levels and its role in the diet of individuals with diabetes remain nuanced and necessitate careful consideration. The dynamic nature of research in this field underscores the ongoing need for additional studies to provide more definitive guidance.
