Does No Sugar Include Honey? The Definitive Answer

January 9, 2026 •

4 min read

According to the FDA, honey is classified as an "added sugar" on nutrition labels. So, does no sugar include honey? The short answer is yes, most forms of a "no sugar" diet will require you to limit or eliminate honey, as it is still a concentrated source of sugar.

Quick Summary

A "no sugar" diet typically includes honey in its restrictions, despite its "natural" label. Honey is still a source of simple sugars, impacting blood glucose levels.

Key Points

A Form of Added Sugar: On a strict "no added sugar" diet, honey is included in the list of sweeteners to avoid, as the FDA classifies it as an added sugar.
High in Fructose and Glucose: Honey is primarily composed of simple sugars like fructose and glucose, which impact blood sugar levels similarly to table sugar.
Moderation is Essential: Despite containing trace nutrients and antioxidants, the high sugar content means moderation is crucial for health and weight management.
Not a "Free" Sweetener: The idea that honey is a "free" or healthier alternative for sweetening is misleading on a no-sugar regimen; it is still sugar.
Minimal Nutritional Gain: While honey has a slight nutritional advantage over refined sugar, you would need to consume large, unhealthy amounts to get meaningful benefits.

What is a "No Sugar" Diet?

Before exploring honey's role, it is essential to define what a "no sugar" diet entails. This dietary approach can vary in its strictness, from eliminating all added sugars to also restricting foods with naturally occurring sugars. A less restrictive version might focus only on cutting out refined, processed sugars like those found in sodas and pastries. A stricter version, however, considers all concentrated forms of sugar, including so-called "natural" ones like honey, maple syrup, and agave nectar, as off-limits. It's this stricter, more comprehensive definition that is usually applied when discussing diets intended for blood sugar management or significant health improvements.

The Chemistry of Honey: Why it is Still Sugar

Many people mistakenly believe that because honey is "natural," it is somehow exempt from the rules of a no-sugar diet. The truth lies in its chemical composition. While honey is derived from flower nectar and processed by bees, it is, at its core, a form of sugar.

Glucose and Fructose: Unlike table sugar, which is 100% sucrose (a disaccharide), honey is primarily a mixture of the monosaccharides glucose and fructose.
Impact on Blood Sugar: The body breaks down honey's simple sugars for energy, causing a rise in blood glucose levels. While some studies suggest honey may have a slightly lower glycemic index (GI) than table sugar, it still significantly impacts blood sugar.
FDA Classification: The U.S. Food and Drug Administration (FDA) reinforces this by classifying honey as an "added sugar" when it's put into foods during processing. This perspective highlights that from a dietary planning standpoint, honey functions as an added sweetener, not a free pass.

Honey vs. Refined Sugar: The Nutritional Debate

While honey is fundamentally sugar, it does offer a slight nutritional edge over highly refined table sugar, which is essentially empty calories.

Trace Nutrients: Honey contains trace amounts of vitamins, minerals (like potassium, calcium, and zinc), and amino acids, plus antioxidants and anti-inflammatory compounds, especially in darker varieties.
Minimal Impact: The concentration of these beneficial compounds is so low that you would need to consume an excessive, and unhealthy, amount of honey to derive a significant nutritional benefit. In fact, the amount of sugar and calories far outweighs any minor nutritional advantage.
Moderation is Key: Experts agree that for overall health, controlling the total amount of added sugar consumed is far more important than the source. The recommendation to limit added sugar intake applies to both honey and refined sugar.

Practical Considerations for a No-Sugar Approach

For those committed to a no-sugar diet, here are some actionable tips:

Read Labels Carefully: Be vigilant when reading nutrition facts. Many products, from sauces to cereals, contain hidden sugars under numerous different names. These can include honey, agave syrup, and fruit juice concentrate.
Embrace Whole Foods: Focus on whole, unprocessed foods like vegetables, fruits, lean proteins, nuts, and seeds. These provide natural sweetness and satiety without the concentrated sugar load.
Use Flavorful Spices: Experiment with warming spices like cinnamon, nutmeg, and cardamom to add flavor to foods without sugar. Vanilla extract can also provide a perception of sweetness.
Beware of "Healthy" Sweetener Traps: Don't be fooled by marketing that suggests alternatives like agave or maple syrup are fine on a no-sugar diet. They are all still concentrated sources of sugar.
Understand Your Goals: Clarify your motivation for a no-sugar diet. If it's for blood sugar control, honey is off-limits. If it's to reduce refined sugars, moderate, mindful use of honey as a substitute is a less strict but still healthier alternative.

Comparison Table: Honey vs. Refined Table Sugar


Feature	Honey	Refined Table Sugar
Source	Nectar collected by bees	Sugarcane or sugar beets
Primary Composition	Glucose and Fructose	Sucrose (Glucose + Fructose)
Processing	Less processed; pasteurized and filtered for commercial use; raw available	Highly processed to create pure sucrose crystals
Glycemic Index (GI)	Lower to Medium GI (approx. 50)	High GI (approx. 80)
Calories (per tbsp)	~64 calories	~49 calories
Trace Nutrients	Contains trace amounts of vitamins, minerals, and antioxidants	Lacks vitamins and minerals
Impact on Blood Sugar	Raises blood sugar, though perhaps more slowly	Causes a rapid spike in blood sugar

Conclusion: A Clear Verdict on Honey

For anyone following a strict "no sugar" diet, honey must be treated as a form of sugar and therefore excluded. While its natural origin and trace nutrients might make it seem like a healthier option than refined sugar, it still significantly impacts blood glucose and contributes to overall sugar intake. For less restrictive diets, honey can be a mindful substitute for refined sugar, but moderation remains the golden rule. Ultimately, achieving a healthier diet is about managing total sugar consumption, and honey, despite its reputation, is no exception to that rule. If your goal is to truly eliminate sugar, that includes nature's sweetener too.

For additional guidance on balancing your intake of sweeteners, consult resources like Healthline's guide on the benefits of honey.

Frequently Asked Questions

Yes, the U.S. Food and Drug Administration (FDA) classifies honey as an "added sugar" when used in processed foods, as it is added during preparation and not a natural component.

Honey contains small amounts of vitamins, minerals, and antioxidants that refined table sugar lacks. However, the quantities are minimal, and excessive consumption of either can negatively impact health.

Yes, honey is a source of simple carbohydrates (fructose and glucose) and will raise your blood sugar levels. While it has a slightly lower glycemic index than table sugar, it still causes a blood glucose response.

On most strict "no sugar" diets, raw honey is still excluded, as it is a concentrated source of sugar. While less processed, its impact on blood sugar remains.

Table sugar is 100% sucrose, which is a disaccharide made of one glucose and one fructose molecule. Honey is a liquid blend of free-floating glucose and fructose, along with water and other trace compounds.

Honey should be consumed in moderation, just like any other concentrated sugar source. Health experts recommend using it sparingly to sweeten foods or as a direct replacement for more processed sugars.

To satisfy a sweet craving, focus on whole foods with naturally occurring sugars, like fruit and sweet potatoes, which also provide fiber and other nutrients. Spices like cinnamon or extracts like vanilla can also enhance flavor.