If you have diabetes, or are at high risk of developing diabetes, you've probably heard the story that honey is better than sugar. Many of us think that honey is natural and therefore doesn't cause any harm. But is that really the case? Honey is also a type of sugar, which means it's a carbohydrate. So as a person with diabetes, especially if you use medication like insulin, you need to be very careful about the amount of carbohydrates you consume per day. Let's talk about this in detail today.
What is actually in honey?
Simply put, honey is a sweet substance made by bees from nectar. This nectar is broken down into simple sugars inside the beehive. Since it is added to the foods we buy from the store, honey also falls into the category of "Added Sugar."
Honey is a food that mainly contains carbohydrates. That is, it is full of simple sugars called glucose and fructose.
Just think, a tablespoon of regular honey contains:
- About 61 calories
- 17 grams of sugar
- 17 grams of carbohydrates
- Very little protein and fiber
In addition to this, there are some minerals like potassium, calcium, and vitamin C, but the amounts are not significant at all. So there is no point in looking to honey for nutrition.
Honey or sugar? What's the biggest difference?
This is the question that everyone has. There are several key differences between honey and the white sugar we use. The most important of these is the Glycemic Index (GI).
Simply put, the glycemic index (GI) is a measure of how quickly a carbohydrate we eat raises our blood sugar levels. The higher the GI, the faster the blood sugar levels rise.
Let's understand this difference more clearly from the table below.
| The subject of comparison | Honey | White sugar (Table Sugar) |
|---|---|---|
| Nutrition | Contains very small amounts of vitamins and minerals. Has antioxidant properties. | It does not contain any vitamins or minerals and is considered "empty calories." |
| Glycemic index (GI) | GI value is around 50 (moderate). It raises blood sugar levels, but slightly more slowly than sugar. | GI value is around 80 (high). It raises blood sugar levels very quickly. |
As you can see from this table, honey is only a slightly better alternative to sugar. That is, even if you use honey, your blood sugar levels will definitely increase. Therefore, it is difficult to imagine that a person with diabetes will get much benefit from replacing sugar with honey.
So, can someone with diabetes not eat honey?
There is no rule that says you can't eat it. But you have to be very careful about these things.
Although honey has a lower GI than white sugar, it also contains sugars called fructose and glucose. These are quickly digested by our bodies. Therefore, if you use insulin, you need to carefully monitor all sugars you consume, including honey.
The most important thing is portion control. There's a big difference between adding a few drops of honey to your tea and adding several tablespoons of honey to your meal.
Therefore, the best thing to do is to talk to your doctor or the doctor who advises you on diabetes and ask how much honey is safe for you to consume per day.
Is it true or not that honey is "good" for diabetes?
Experts disagree on this. Some studies have shown that honey has anti-inflammatory and antioxidant properties. This may be important because people with diabetes may have higher levels of inflammation in their bodies. However, there are plenty of other fruits and vegetables that provide these antioxidants without raising blood sugar.
- Some small studies have shown that consuming certain types of honey slightly reduced fasting blood sugar levels in the morning.
- However, other research suggests that people who consume more honey daily have higher HbA1c test values , which indicate average blood sugar levels over the past 2-3 months.
Because most of these studies were conducted using small groups, scientists say that further research is needed to definitively say whether honey actually has any benefits for diabetes.
What type of honey is best for someone with diabetes?
There are over 300 types of honey in the world. We usually get them in two ways:
1. Raw Honey: This is bottled directly from the hive. Since there is minimal filtration, the honey's natural nutrients, antioxidants, and bee pollen are preserved.
2. Filtered/Pasteurized Honey: These are processed by heating (pasteurizing), filtering thoroughly, and removing microorganisms to make them easier to store. Some nutrients may be destroyed during this process. Sometimes, sugar may also be added to this.
Both types can raise your blood sugar levels. However, if you are choosing for someone with diabetes, raw honey, which has no added sugar and is slightly more nutritious, is the best choice.
Take-Home Message
- Although honey is a natural sweetener, it still raises your blood sugar levels, but it does so at a slower rate than white sugar.
- If you have diabetes, you can use honey, but only in very small amounts . And don't forget to count it in your carbohydrate intake.
- If you choose, raw honey , which has no added sugar, is a better alternative to processed honey.
- Before adding honey to your diet, be sure to talk to your doctor and get advice on the appropriate and safe amount for you.
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