Does Honey Cause a Glycemic Spike? What You Need to Know

November 20, 2025 •

3 min read

While honey has a lower average glycemic index (GI) than table sugar, it still contains simple carbohydrates and will raise blood sugar levels. It's a myth that honey is a "sugar-free" option, as it is primarily composed of fructose and glucose. The impact of honey on a person's glycemic response depends on the quantity consumed, the type of honey, and individual health factors.

Quick Summary

Honey can cause a glycemic spike, though its lower glycemic index means a slower rise compared to table sugar. The effect depends on portion size and honey type, requiring moderation, especially for people with diabetes.

Key Points

Yes, honey causes a glycemic spike: Although its average glycemic index is lower than table sugar, honey is still a carbohydrate source that raises blood glucose levels.
Moderation is key: For managing blood sugar, especially for diabetics, consuming honey in very small, controlled portions is crucial.
Not all honey is the same: The glycemic impact varies by type, floral source, and processing, with raw, unprocessed varieties retaining more trace nutrients.
Raw honey retains nutrients: Unlike processed versions, raw honey contains enzymes and antioxidants that are removed during filtration and pasteurization.
Pairing matters: Eating honey with high-fiber or protein-rich foods can help slow the absorption of sugar and prevent rapid spikes.
Consult a professional: Before adding honey to a diabetic diet, it is essential to consult a doctor or dietitian for personalized guidance.

Understanding the Glycemic Index (GI)

The glycemic index (GI) ranks carbohydrate foods based on their effect on blood glucose levels. High GI foods (70+) cause a rapid spike, medium GI foods (56-69) have a moderate effect, and low GI foods (55 or less) lead to a slower rise. Understanding a sweetener's glycemic response is key for managing conditions like diabetes.

Honey's Glycemic Impact

Honey is a concentrated source of sugar, primarily fructose and glucose. Its average GI is around 58, which is in the medium category and lower than table sugar's GI of 65. The GI of honey can vary significantly based on factors like floral source and processing. For instance, acacia honey has a lower GI than clover honey.

Consuming honey leads to increased blood glucose. The pancreas releases insulin to manage this. While the rise might be slower than with refined sugar, a glycemic spike occurs, particularly with larger amounts. While healthy individuals manage this spike, those with diabetes need to control portion size and food pairings.

Honey vs. Sugar: A Closer Look at Glycemic Response

The comparison between honey and sugar often highlights honey's natural origin as healthier. However, their impact on blood sugar requires a deeper look.


Feature	Honey	Refined Table Sugar	Key Differences
Primary Composition	Mixture of glucose (30-35%), fructose (35-40%), and other sugars.	Sucrose (50% glucose, 50% fructose).	Honey's unique sugar mix and enzymes lead to different digestion pathways and rates.
Glycemic Index (GI)	Typically lower than sugar, around 50-58, but varies by type.	Higher than honey, around 65.	Honey generally causes a slower, more gradual blood sugar increase compared to table sugar.
Additional Nutrients	Contains small amounts of vitamins, minerals, enzymes, and antioxidants.	Lacks any significant vitamins, minerals, or other nutrients.	Honey offers minor nutritional benefits that are absent in table sugar, though not in large enough quantities to be considered a nutrient powerhouse.
Impact on Blood Sugar	Causes a rise in blood sugar, but often more slowly due to fructose and other compounds.	Causes a more rapid and pronounced spike in blood sugar.	Both cause a rise in blood sugar and require moderation, especially for diabetics.

Can Honey Lower Blood Sugar? The Role of Fructose

Some studies suggest honey's fructose content might moderate its blood sugar impact, as fructose is metabolized differently and has a lower GI than glucose. However, excessive fructose can lead to metabolic issues. While small amounts of honey may cause a less dramatic rise, it doesn't actively lower blood sugar, and this assumption is dangerous for diabetics. The effect is a slower absorption rate rather than a blood sugar reduction.

Tips for Mindful Honey Consumption

Managing blood sugar while consuming honey requires careful planning, especially for diabetics:

Portion Control: Limiting intake is crucial.
Pair with Fiber and Protein: Consuming honey with foods like yogurt or nuts slows sugar absorption.
Choose Raw, Unprocessed Honey: Raw honey retains natural enzymes and antioxidants.
Monitor Blood Sugar: Diabetics should check blood glucose after consuming honey to understand their response.
Consult a Healthcare Professional: Discuss safe amounts of honey with a doctor or dietitian, especially with diabetes.

Conclusion

Honey causes a glycemic spike as it's a carbohydrate. While its average GI is lower than table sugar, the spike is often more gradual. It must be consumed in strict moderation as part of a balanced diet, particularly for those with diabetes. Raw honey offers minimal benefits over refined sugar in terms of glycemic load. Consulting a healthcare provider is the best approach for incorporating honey safely into a managed diet.

Honey and Diabetes: The Importance of Natural Simple Sugars in the Prevention and Management of Diabetes Mellitus

Frequently Asked Questions

Honey is often seen as a slightly better option due to its lower glycemic index and minimal nutrient content, which causes a slower rise in blood sugar than refined table sugar. However, it is still a form of concentrated sugar and must be consumed in moderation, especially by diabetics.

Yes, people with diabetes can consume honey, but only in very small, controlled amounts and under the supervision of a healthcare provider. Monitoring blood sugar levels after consumption is essential to see how the body responds.

Both raw and processed honey contain sugar and will raise blood glucose levels. However, raw honey retains more natural enzymes and nutrients, but this does not eliminate its glycemic impact.

The glycemic index (GI) of honey varies depending on its floral source and processing, but it is typically around 50-58, placing it in the low-to-medium GI category. This is lower than the GI of refined table sugar, which is around 65.

To minimize a glycemic spike, consume honey in small portions and pair it with foods rich in fiber and protein, such as yogurt or nuts. This helps to slow down the absorption of its sugars.

No, honey should not be used to treat hypoglycemia (low blood sugar). While it contains simple sugars, its digestion can be slower than pure glucose, so other options like fruit juice or glucose tablets are more reliable for a rapid blood sugar increase.

Honeys with a higher fructose-to-glucose ratio tend to have a lower glycemic index. Examples include acacia honey, which has a GI around 32, and some types of Manuka honey. Still, moderation is critical regardless of the type.