Does Honey Raise Your Triglycerides? Understanding the Complex Effects on Blood Fats

October 5, 2025 •

5 min read

According to a 2022 systematic review and meta-analysis, specific varieties like raw and clover honey were linked to reduced triglycerides, but the question remains: does honey raise your triglycerides under certain circumstances?. This topic is more complex than a simple yes or no answer.

Quick Summary

The impact of honey on blood triglycerides is nuanced, with some evidence suggesting benefits from specific types in moderation, while other research highlights its potential to raise levels when consumed in excess. The effect is dependent on honey's composition and the overall diet.

Key Points

Conflicting Evidence: Research on honey and triglycerides is mixed, with some studies showing potential reduction and others indicating a possible increase, similar to other sugars.
The Role of Moderation: The quantity of honey consumed is critical; excessive intake of any added sugar, including honey, can raise triglyceride levels.
Not All Honey is Equal: The type of honey matters, with specific varieties like raw and clover honey potentially offering more cardioprotective benefits due to a higher antioxidant content.
The Fructose Connection: As honey is high in fructose, and high fructose intake is linked to elevated triglycerides, this component can contribute to rising blood fats, especially when consumed in high doses.
Holistic Approach is Best: Managing triglycerides is most effectively done through a broader dietary strategy focused on whole grains, healthy fats, fiber, and overall sugar reduction, not by focusing on a single food like honey.

The question of whether honey significantly impacts blood triglyceride levels has been a subject of debate, with research presenting conflicting findings depending on the context. While honey is often celebrated as a more natural and wholesome sweetener than refined sugar, it is essential to understand its nutritional profile and how the body processes its components.

Honey's Complex Composition vs. Simple Sugars

Unlike table sugar (sucrose), which is a disaccharide of 50% fructose and 50% glucose, honey is a more complex mixture of sugars, water, enzymes, vitamins, minerals, and bioactive compounds. Honey is typically composed of approximately 40% fructose and 30% glucose, along with small amounts of other carbohydrates and substances like antioxidants. These additional components are a key reason why honey's effect on the body may differ from that of refined sugar. However, because its primary components are still simple sugars, moderation is always advised, particularly for those with cardiometabolic concerns.

The Dual Nature of Honey and Triglycerides

Decades of scientific inquiry have shown a conflicting picture of honey's impact on blood fats, known as lipids. Some studies and reviews suggest potential benefits, while others point to a risk of elevated triglycerides, particularly when consumed in large quantities.

Evidence Suggesting a Triglyceride-Lowering Effect

Meta-analyses: A 2022 systematic review and meta-analysis published in Nutrition Reviews found that consuming honey was linked to lower total cholesterol and triglycerides, as well as higher 'good' HDL cholesterol. The study specifically noted benefits with raw and clover honey.
Clinical Trials: A 2013 randomized controlled trial involving healthy young adults in Pakistan found that a daily intake of natural honey led to a significant decrease in triglycerides and LDL ('bad') cholesterol, alongside an increase in HDL ('good') cholesterol.
Obesity Studies: Research has indicated that honey may have a more pronounced triglyceride-lowering effect in obese subjects compared to those of normal weight.

Evidence Suggesting a Potential Increase

The Fructose Connection: High intake of fructose, a major component of honey, is consistently linked with elevated triglyceride levels. Some studies have found that honey, sucrose, and high-fructose corn syrup can have similar effects in raising triglyceride levels.
Excess Consumption: The key distinction often lies in dosage. Like any form of added sugar, consuming honey in large or excessive amounts provides a significant load of calories and simple sugars that the body can convert to triglycerides, leading to elevated levels.

The Role of Fructose in Triglyceride Metabolism

When you consume sugars, the body breaks them down for energy. Excess carbohydrates, including the fructose and glucose in honey, are converted into fatty acids in the liver. These fatty acids are then packaged into triglycerides and released into the bloodstream. A diet high in added sugars, including honey, can lead to chronic elevation of triglycerides, increasing the risk of heart disease. The potential triglyceride-lowering effects observed in some honey studies may be counteracted by the sheer volume of sugar consumed.

How the Type and Amount of Honey Matter

Not all honey is created equal, and this can influence its health effects. Raw, unprocessed honey, which contains more antioxidants and other compounds, may offer more health benefits than highly filtered or pasteurized varieties. For example, robinia, clover, and raw honeys have been highlighted for their potentially positive impact on lipid levels and blood sugar control. Crucially, the amount consumed is as important as the type. Health experts generally advise that added sugars, including honey, should be limited. Consuming honey in moderation, such as 1–2 teaspoons a day, is key to potentially leveraging its benefits without overconsuming sugar.

Comparison: Honey vs. Other Sweeteners on Triglycerides


Feature	Honey	Table Sugar (Sucrose)	High-Fructose Corn Syrup (HFCS)
Composition	Approx. 40% fructose, 30% glucose, plus antioxidants, vitamins, and minerals.	50% fructose, 50% glucose.	Variable; often around 42-55% fructose.
Effect on Triglycerides	Conflicting evidence; some studies show reduction with moderate intake, while others show increase, especially in excess.	High intake linked to increased triglycerides.	High intake strongly linked to elevated triglycerides.
Bioactive Compounds	Contains antioxidants and other compounds from its floral source.	Lacks bioactive compounds.	Lacks bioactive compounds.
Glycemic Index (GI)	Lower to moderate GI (50–60), but still impacts blood sugar.	Moderate GI (around 65).	Often similar GI to sucrose, but with high fructose levels.

Practical Dietary Advice for Managing Triglycerides

If you have high triglycerides, focusing on overall dietary patterns rather than a single food item is the most effective strategy. While honey can be a part of a healthy diet in moderation, prioritize whole foods that naturally support healthy lipid levels.

Increase Omega-3s: Foods like oily fish (salmon, mackerel, sardines), flaxseeds, and walnuts can help lower triglycerides.
Choose Complex Carbohydrates: Swap refined carbohydrates like white bread and pasta for whole grains such as oats, brown rice, and quinoa.
Eat More Fiber: Soluble fiber from fruits, vegetables, legumes, and nuts can help regulate blood fats.
Limit Added Sugars: Minimize all forms of added sweeteners, including honey, table sugar, and high-fructose corn syrup. The Centers for Disease Control and Prevention recommends that added sugars make up less than 10% of daily calories.
Moderate Alcohol Intake: Excessive alcohol consumption can significantly raise triglyceride levels.
Prioritize Healthy Fats: Replace saturated and trans fats with healthier monounsaturated and polyunsaturated fats found in olive oil, avocados, and nuts.

Conclusion: Finding a Balance with Honey

So, does honey raise your triglycerides? The answer is nuanced. While honey contains potent antioxidants and other bioactive compounds that some studies suggest could lower triglycerides, it is fundamentally a source of sugar. For individuals concerned about their blood fat levels, moderation is key. A small amount of raw or high-quality honey as a sugar substitute might offer some health benefits, but it should never be seen as a 'free pass' to indulge in excess. The most impactful approach for managing triglycerides involves a holistic, heart-healthy diet rich in whole grains, fiber, and healthy fats, alongside regular physical activity. Focusing on overall dietary balance rather than a single ingredient is the most reliable path to achieving your heart health goals.

For more detailed dietary guidance on managing triglycerides, consider consulting with a registered dietitian or physician.

American Heart Association guide on honey and health

Frequently Asked Questions

Some studies have found that honey consumption, particularly specific types like raw or clover honey in moderate amounts, can be associated with lower triglyceride levels. However, other studies contradict these findings, and more research is needed.

Honey is still a form of added sugar, primarily composed of fructose and glucose. Consuming too much of any sugar, including honey, can lead the body to convert excess carbohydrates into triglycerides, potentially raising blood fat levels.

Raw honey contains a greater concentration of antioxidants and other bioactive compounds compared to processed honey. These compounds may offer additional health benefits that could mitigate some of the negative effects of sugar on triglycerides, as some studies have suggested.

There is no universally defined 'safe' amount, but most health experts recommend moderation. For reference, one study used a range of 20-75 grams (about 1.5–5 tablespoons) per day, but even that higher end exceeds general recommendations for added sugar intake. A smaller, more controlled amount, like 1–2 teaspoons, is more advisable.

Replacing table sugar with honey in moderation may be a slightly better option due to honey's potentially beneficial compounds. However, the most effective strategy is reducing overall consumption of all added sugars, including honey.

More impactful strategies include increasing intake of omega-3 fatty acids from fish, eating more fiber-rich whole grains, reducing consumption of refined carbohydrates and alcohol, and losing excess body weight through a balanced diet and regular exercise.

No, the impact of honey can vary by type, largely influenced by its floral source and processing method. Raw, clover, and robinia honeys have been particularly noted in some studies for potentially beneficial effects, but more research is needed to fully understand these differences.