Does Honey Increase Blood Sugar Slowly or Quickly? What You Need to Know

November 25, 2025 •

3 min read

According to Healthline, a 2022 meta-analysis of 18 small studies found that some types of honey slightly lowered participants' fasting blood sugar, but the overall impact depends on several factors. Understanding whether honey increases blood sugar slowly or quickly is crucial for managing your health, especially if you have diabetes or are monitoring your sugar intake.

Quick Summary

Honey raises blood sugar, though generally less quickly and with a lower glycemic index than table sugar. The precise effect is influenced by the honey's type and composition, especially its fructose and glucose balance. Moderation is vital, as excessive consumption of any sugar, including honey, can lead to significant blood sugar increases.

Key Points

Moderate-Speed Increase: Honey increases blood sugar, but typically at a more moderate pace than table sugar due to a lower average glycemic index (GI).
Composition Varies Impact: The speed at which honey raises blood sugar depends on its specific fructose and glucose ratio; a higher fructose content usually results in a lower GI.
Raw vs. Processed: Raw, unprocessed honey retains more nutrients and antioxidants and is a better choice for blood sugar management than processed honey, which may contain added sugars.
Moderation is Essential: For individuals with diabetes, portion control is crucial, as any form of sugar, including honey, will increase blood glucose levels.
Not a 'Free' Sweetener: Despite its natural origins and potential benefits, honey should not be considered a guilt-free sugar substitute and must be monitored as part of total carbohydrate intake.
Consult a Professional: People with diabetes should always consult a healthcare provider or dietitian to determine a safe amount of honey for their individual diet plan.

Understanding Honey's Effect on Blood Sugar

Honey is a natural sweetener often seen as a healthier option than refined sugar. However, its effect on blood sugar is complex. To determine if honey increases blood sugar slowly or quickly, its composition and the concept of the Glycemic Index (GI) must be considered. Honey is mainly composed of fructose and glucose, along with trace amounts of other substances.

The Glycemic Index of Honey

The GI ranks foods based on how they affect blood glucose levels. Glucose has a GI of 100.

Glycemic Index (GI): Honey's average GI is lower than table sugar, typically between 50 and 60, putting it in the moderate range. Table sugar (sucrose) has a higher GI, around 65-80.
Impact on Blood Sugar: This lower GI means honey generally causes a less rapid blood sugar increase compared to pure glucose or table sugar. However, it is not a slow-release sugar, and any added sweetener will raise blood sugar.
Moderation is Key: The amount of honey consumed is crucial. Smaller amounts lead to smaller rises, while larger amounts result in more significant spikes.

Fructose vs. Glucose and Absorption

The balance of fructose and glucose in honey affects how quickly blood sugar rises.

Fructose: With a lower GI (around 23), fructose is processed by the liver and doesn't cause an immediate insulin spike, though large amounts can impact metabolic health.
Glucose: Glucose has a high GI (100) and is quickly absorbed into the bloodstream, causing a rapid blood sugar increase.
Honey's Composition: The fructose-to-glucose ratio varies by honey type. Honeys high in fructose (like acacia) generally have a lower GI, while those higher in glucose (like creamed honey) have a higher GI and cause a faster blood sugar rise.

Raw Honey vs. Processed Honey

The processing of honey can also influence its health benefits and blood sugar impact.

Raw Honey: This unprocessed form retains beneficial compounds like antioxidants and enzymes. It's often preferred for blood sugar management as it contains no added sugars. Antioxidants in raw honey may offer anti-inflammatory benefits, which could be relevant for individuals with diabetes.
Processed Honey: Heating and filtering removes impurities but also reduces beneficial nutrients. Processed honey may also contain added sugars, increasing its glycemic impact and potentially causing a more abrupt blood sugar spike than raw honey.

Comparison: Honey vs. Table Sugar


Feature	Honey	Refined Table Sugar	Result	Reference
Glycemic Index (GI)	Lower (avg. 50-60)	Higher (avg. 65-80)	Honey generally raises blood sugar less quickly than sugar.
Composition	Fructose & Glucose, plus antioxidants, minerals, vitamins, etc.	Sucrose (a combination of fructose and glucose)	Honey contains a wider range of nutrients, though in small amounts.
Digestion	Contains enzymes that aid in its breakdown	Requires body's own enzymes for digestion	Honey is digested differently, possibly contributing to its distinct glycemic response.
Sweetness	Sweeter per tablespoon than sugar	Less sweet than honey per tablespoon	A smaller amount of honey is needed to achieve the same sweetness, which can help manage sugar intake.
Nutritional Value	Contains trace minerals and antioxidants, especially when raw	Contains no nutritional value beyond simple carbohydrates	Raw honey offers more health benefits than refined sugar.

Long-Term Effects and Overall Health

Honey has some advantages over table sugar due to its composition but remains a concentrated carbohydrate source that requires moderate consumption, especially for individuals with diabetes. Excessive intake of any sugar can lead to weight gain and poor long-term blood sugar control. Some studies suggest that moderate portions of honey can be included in a balanced diet for people with diabetes, potentially offering benefits like improved cholesterol and anti-inflammatory effects.

Conclusion: A Moderate-Speed Sugar

Honey raises blood sugar, but generally less quickly than refined table sugar due to its different glycemic index and composition. It is not a slow-release sugar and can still cause a significant blood sugar spike if consumed in large quantities. Individuals managing their blood sugar, including those with diabetes, should consider honey a sugar and consume it in moderation, prioritizing raw, unfiltered varieties for their nutritional benefits. Consulting a healthcare professional or registered dietitian for personalized dietary advice is always recommended.

Disclaimer: The information in this article is for informational purposes only and does not constitute medical advice. Please consult a healthcare professional before making any changes to your diet or health routine.

Frequently Asked Questions

The average glycemic index (GI) of honey typically ranges from 50 to 60, classifying it as a moderate-GI food. This is lower than table sugar, which has a GI of around 65-80.

While honey has a lower GI and contains some antioxidants and nutrients, it is still a source of sugar and carbohydrates that will raise blood glucose levels. Moderation is key, and it is not a significantly superior substitute for managing diabetes.

Yes, people with diabetes can consume honey in moderation, but it's important to monitor portion sizes and blood sugar response. Consultation with a healthcare provider is recommended to determine a safe amount.

Both raw and processed honey contain sugar and will affect blood glucose. However, raw honey, which is unfiltered and unpasteurized, retains more nutrients and is free of added sugars that may be present in processed versions.

The safe amount varies by individual and depends on overall blood sugar control and diet. A small, controlled portion, such as one teaspoon, can be a good starting point, always with blood sugar monitoring.

Yes, different types of honey, such as Manuka or acacia, have varying fructose-to-glucose ratios, which can affect their GI and how quickly they raise blood sugar. Those with a higher fructose content tend to have a lower GI.

Honey is mainly composed of fructose and glucose. Fructose has a lower GI and is processed by the liver, while glucose has a high GI and enters the bloodstream more directly, causing a faster rise in blood sugar.