Does Cooking Honey Change Its GI and Nutritional Profile?

December 15, 2025 •

2 min read

Over 40% of consumers believe honey is a healthier sweetener option than sugar, yet few consider how cooking impacts its nutritional value and glycemic index (GI). The question, 'Does cooking honey change its GI?' gets to the heart of how this natural product is altered by heat and how it affects blood sugar levels.

Quick Summary

Heating honey, especially at high temperatures, can increase its glycemic index (GI) and cause a loss of beneficial enzymes and antioxidants. While mild warming may be acceptable, high-heat cooking and pasteurization can alter honey's sugar composition, impacting blood glucose control.

Key Points

Heating Increases GI: Cooking honey, especially at high temperatures, increases its glycemic index because heat breaks down its complex sugars.
Nutrient Loss is Significant: High heat destroys beneficial enzymes, antioxidants, and antimicrobial properties that make raw honey healthy.
HMF Formation is a Marker: The formation of HMF (Hydroxymethylfurfural) indicates heat exposure and degradation, though it's not acutely toxic in small amounts.
Raw Honey is Best for Benefits: For the lowest GI and highest nutritional value, use raw honey in low-heat applications or drizzle it over finished dishes.
Cooked Honey Acts Like Sugar: Once heated, honey behaves more like a refined sugar, losing its unique nutritional advantages and causing a faster blood sugar spike.
Moderation is Still Key: Regardless of preparation, honey is a form of sugar and should be consumed in moderation, especially for individuals monitoring blood sugar levels.

Honey is a popular natural sweetener prized for its distinct flavor and health benefits, including antioxidant and antimicrobial properties. However, its behavior under heat is a common point of contention. The key concern revolves around the glycemic index (GI), a measure of how quickly a food raises blood sugar levels. The GI of raw honey is typically lower than table sugar, but this can change significantly when heat is applied.

The Impact of Heat on Honey's Glycemic Index

Heating, whether for pasteurization or cooking, breaks down honey's complex sugar structures and destroys beneficial enzymes, potentially increasing its GI. Raw, unprocessed honey generally has a lower GI due to its composition and retained enzymes that slow glucose absorption. Pasteurized or cooked honey lacks these properties, resulting in a higher and faster glycemic response.

How Different Temperatures Affect Honey

Gentle Warming (Below 40°C / 104°F): Ideal for softening crystallized honey or adding to warm drinks, preserving enzymes and antioxidants.
Pasteurization (Above 60°C / 140°F): High heat processing that destroys beneficial enzymes and compounds, potentially raising GI.
High-Heat Cooking (Baking, Frying): Causes rapid degradation, caramelization, a higher GI, and loss of most nutritional benefits.

The Formation of Hydroxymethylfurfural (HMF)

HMF is a compound that increases significantly with heat exposure and prolonged storage. It forms from fructose dehydration. While not acutely toxic in low amounts, high levels indicate degradation. HMF is also in other heated foods like coffee and bread.

Comparison: Raw Honey vs. Cooked Honey


Aspect	Raw Honey	Cooked/Pasteurized Honey
Glycemic Index (GI)	Generally lower	Higher than raw honey
Nutritional Profile	Contains beneficial enzymes, antioxidants, and trace minerals	Many enzymes and antioxidants destroyed by heat
HMF Levels	Typically very low	Significantly higher
Antimicrobial Properties	Possesses natural antibacterial/antifungal properties	Properties significantly reduced or eliminated by heat
Flavor and Texture	Complex flavors; crystallizes naturally	Flavor changes; less likely to crystallize
Use	Best for raw consumption, low-heat	Suitable for baking, sauces where nutritional benefits aren't primary

Cooking Recommendations and Best Practices

Low-Heat Applications: Use raw honey as a finishing ingredient to preserve benefits.
Check the Label: Look for "raw" or "unpasteurized".
Monitor Portion Size: Consume in moderation due to sugar content.
Consider Substitutes: Use alternatives for high-heat baking where honey's benefits are lost.

Conclusion: Heat Changes More Than Just the Texture

Cooking honey increases its GI and degrades its nutritional value. High heat destroys enzymes and antioxidants, leading to a faster blood sugar rise. Raw honey is recommended for full health benefits and a potentially lower glycemic response.

Resources and Further Reading

For more detailed information on honey properties and health, you can explore academic studies on heating effects.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3215355/

Frequently Asked Questions

No, heating honey in typical culinary uses does not make it toxic. The belief that it becomes poisonous is a myth, although excessive heat does create compounds like HMF, which indicate degradation but are not acutely toxic.

Cooked honey has a higher GI because heat breaks down its complex sugar structure and destroys enzymes that would normally slow sugar absorption. This makes the glucose more readily available, causing a faster and larger spike in blood sugar.

Yes, pasteurized honey is a type of cooked honey. Pasteurization involves heating the honey to high temperatures to kill microorganisms and prevent crystallization, which also destroys many beneficial enzymes and antioxidants.

Adding honey to very hot or boiling tea will cause some degradation and potentially increase its GI. For minimal impact, allow the tea to cool to a warm, but not scalding, temperature (below 40°C / 104°F) before stirring in the honey.

High-heat cooking (baking, frying) will destroy most of honey's unique health benefits, including its enzymes and antioxidants. While it still provides sweetness, it loses the medicinal properties of raw honey.

The best way is to consume raw, unprocessed honey in its natural state. Drizzle it over food or add it to lukewarm beverages to preserve its enzymes, antioxidants, and lower glycemic impact.

The GI of raw honey is generally lower than table sugar, but this can vary depending on the floral source. When honey is cooked or processed, its GI can increase, making it behave similarly to refined sugar.