Honey has been used to sweeten foods and cure ailments for centuries. There are old cave paintings which depict humans!
That is because most of us know that honey tastes good, right? Oh yes, that syrup is heavenly.
But is honey any good when you have diabetes?
Let’s dive into the nutrition details and discover out.
Honey Nutrition Facts
Honey can be tasty and it does have some health benefits (for the overall population), but for you as a diabetic, it has one fatal flaw: it isn’t a low carbohydrate food– no way close to it!
1 tablespoon of honey contains 17 grams of carbohydrates and it’s all sugar — note that the carbs and sugar are exactly the same — equally 17 g. This goes for manuka, raw or refined honey — they are all exactly the same. High in carbohydrates.
If you are adhering to a low carb diet to attempt and control blood glucose and A1C, then only a little serving of honey may see you exceed your carb limit, very quickly.
You will also discover that the tag shows zero g of dietary fiber. When we’re speaking sugar and carbs, it’s always better because the fiber slows down the rate at which the sugars enter your bloodstream when a food contains some fiber.
If you eat a high carb food with no fiber, your blood sugar levels raise faster.
In general, you really wish to prevent blood glucose spikes like this, so regrettably, honey is not the perfect sweetener for diabetics.
Honey when compared with other sweeteners
The common assumption is that honey is better for you than white sugar because it’s a ‘natural’ sweetener.
But in truth, how does honey compare to other sweeteners?
When you look at the amount of carbohydrates in each one of the following sweeteners, then you might be surprised to discover that honey really comprises more carbohydrates per serving (1 tbsp) that white sugar does!
White sugar: 12.6 g of carbohydrates, 48 calories, glycemic index of 68
Brown sugar: 13.5 g of carbohydrates, 51 calories, glycemic index of 64
Honey: 17 g of carbohydrates, 64 calories, glycemic index of 60
Maple Syrup: 14 g of carbohydrates, 52 calories, glycemic index of 54
All of these options are pretty high in carbohydrates — so really, they’re all exactly the same — not good for you as a diabetic!
Myths and Truths
Myth: Honey is a natural product that’s been in existence for thousands of years, and it’s allowed in some decrease carb diets like the paleo diet, combined with being supported by many health professionals, so it has to be the healthiest choice of sweetener.
Truth: whilst honey might be somewhat preferable to white sugar (in terms of several health benefits), it still is not the picture-perfect sweetener for diabetics. It is high in carbohydrates and comprises a lot of , each of which aren’t compatible with a diabetic diet.
Research on honey and type 2 diabetes
In a grocery store you will encounter different types of honey. Most honey has been processed and pasteurized, unless it’s specifically tagged as “raw and organic.” Highly processed honey doesn’t carry the identical health benefits as raw honey (because all of the goodness has been eliminated), but it tastes just as sweet.
The good: Raw honey has a lot of potential health advantages (for the overall population). For instance, unprocessed honey contains antibacterial properties similar to those found in antibiotics, and it’s often added to herbal tea as a home remedy to soothe sore throats and cure the common cold.
In terms of honey, manuka honey is well-known for supplying the benefits. But overall it’s still high in carbohydrates like all other types of honey.
Also, in animal studies, when comparing raw honey with white sugar, honey is associated with mild weight reduction and reduced levels of triglycerides (fats in the bloodstream), which researchers suggest can crossover to people if they replace the white sugars in their diet with raw honey — even although there is no true proof for this, so that I would not go thinking this is likely to happen, as generally, intake of sugar (and honey is sugar) contributes to raised fat storage.
The poor: About half of those sugars found in honey include fructose and diets high in fructose have been shown to cause a variety of metabolic troubles –liver disease, overall inflammation, sugar cravings, weight gain, insulin resistance, and the list continues.
The ugly: Honey is a high carb food. It follows that eating a tablespoon of honey can cause blood glucose levels to rise (perhaps more than you need them to).
The ideal diabetic diet is lower in carbohydrates than most diets are. If you would like to receive the best outcomes, and despite some people saying you can eat everything in moderation, this just is not true.
It is essential to be aware of the difference between diabetes PREVENTION and diabetes TREATMENT. Many foods are considered “healthy” for the overall population and might very well reduce risk of getting diabetes.
But, once you have a health state (identification of type 2 diabetes or prediabetes), you need to modify tunes and change to eating to TREAT your ailment.
This means recognizing high carb foods and switching into lower carb alternatives which could help you control and maintain glucose and A1C control.
Honey is essentially exactly like eating sugar — in spite of the fact that it’s more ‘natural,’ it’s pure sugar.
So for best results, we usually recommend you kick high carb sweeteners (like honey) into the curb and stick to an alternate sweetener for example , which has no carbohydrates or calories and no impact on blood sugar either.
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Disclaimer: The advice provided on the Diabetes Meal Plans sites is for general informational purposes only and isn’t intended to be treated as medical information and shouldn’t under any circumstances be used to replace professional medical diagnosis, therapy, or information. Please consult with a medical or health professional if you have specific questions regarding your health, or before you begin any nutrition, exercise, or supplementation program. By doing so, you do so of your own free will and accord, knowingly and voluntarily, and assume risks, if you decide to apply any advice from any of those Diabetes Meal Plans sites.