Does Organic Honey Raise Sugar Levels? The Definitive Answer

December 9, 2025 •

4 min read

Over 463 million people worldwide live with diabetes, and many are seeking natural alternatives to refined sugar. This search often leads to questions like, "Does organic honey raise sugar levels?" The short answer is yes, because honey is still a form of natural sugar, but its effect on blood glucose is more complex and depends on factors like processing and portion size.

Quick Summary

Organic honey contains natural sugars that will increase blood glucose, though its effect is typically less dramatic than table sugar due to a lower glycemic index and nutritional content. Moderation and mindful consumption are key for managing its impact on blood sugar, especially for individuals with diabetes.

Key Points

Blood Sugar Impact: Organic honey still contains sugars (fructose and glucose) and will raise blood sugar levels, but typically less dramatically than refined table sugar due to a lower glycemic index (GI).
Raw vs. Processed: Raw organic honey is generally a better choice than processed varieties because it retains more natural enzymes and antioxidants, which can contribute to a slower, more moderate blood sugar response.
Moderation is Key: Portion control is critical when consuming any kind of honey. For those with blood sugar concerns, small amounts (e.g., a teaspoon) consumed occasionally are recommended, not daily.
Glycemic Index Varies: The GI of honey is not fixed and depends on the floral source. For example, Acacia honey has a lower GI (~32-35) compared to some other types.
Pairing Helps: Consuming honey with fiber or protein can help further slow the absorption of sugar and minimize blood sugar spikes.
Consult a Doctor: It is essential for individuals with diabetes to consult a healthcare professional before incorporating honey into their diet to understand its personal impact and safe portion sizes.

Understanding the Glycemic Index

To understand how organic honey affects blood sugar, it's essential to first grasp the concept of the glycemic index (GI). The GI is a rating system for foods containing carbohydrates. It shows how quickly each food affects your blood sugar (glucose) level when that food is eaten on its own. Foods with a high GI are digested and absorbed quickly, causing a rapid rise in blood sugar. In contrast, low-GI foods are processed more slowly, leading to a more gradual increase.

How Does Organic Honey Compare to Refined Sugar?

While most table sugar (sucrose) has a GI of around 65, the GI for honey can vary significantly, with an average often cited between 50 and 60. This is because honey is a mixture of fructose (a sugar with a low GI of 23) and glucose (a sugar with a high GI of 98), with the exact ratio and presence of other compounds influencing the final GI value. Organic honey, particularly if it is raw, can retain more of its natural enzymes, vitamins, and antioxidants, which may further moderate its effect compared to processed honey or refined sugar.

The Raw vs. Processed Difference

The label "organic" primarily refers to the method of beekeeping, ensuring no pesticides, antibiotics, or synthetic substances are used. However, the processing method is also a critical factor affecting how the honey impacts blood sugar.

Raw Organic Honey: This honey is typically unfiltered and unpasteurized, meaning it retains more of its natural enzymes, antioxidants, and trace nutrients. This can contribute to a slower absorption rate and a potentially lower glycemic response compared to its processed counterparts.
Processed Organic Honey: Even if a honey is organic, commercial processing, including heating and filtering, can strip away some of these beneficial compounds. The heat can alter the honey's composition, potentially leading to a higher GI and a quicker blood sugar spike.

Table: Glycemic Index Comparison


Sweetener	Processing Status	Average Glycemic Index (GI)	Primary Impact on Blood Sugar
Table Sugar (Sucrose)	Highly Processed	~65	Rapid, sharp spike
Organic Raw Honey	Minimally Processed	~35–60 (varies)	Slower, more moderate increase
Organic Acacia Honey	Minimally Processed	~32–35	Very slow, gentle increase
Processed Commercial Honey	Highly Processed	~65+	Rapid, sharp spike
Organic Manuka Honey	Minimally Processed	~54–59	Moderate increase

Practical Guidelines for Mindful Consumption

For individuals concerned about their blood sugar, especially those with diabetes, incorporating any sugar, including organic honey, requires careful consideration. Here are key strategies for mindful consumption:

Practice Strict Portion Control: The American Diabetes Association (ADA) recommends counting honey as an added sugar and managing its intake carefully. A teaspoon contains about 6 grams of carbohydrates and is a small, manageable serving size.
Pair with Fiber or Protein: Consuming organic honey alongside foods rich in fiber and protein, such as oatmeal with nuts or Greek yogurt, can help to slow down sugar absorption and prevent drastic blood sugar spikes.
Choose Raw Varieties: Opt for raw, unfiltered organic honey to maximize the potential benefit of its natural compounds. Raw honey is more likely to have a gentler impact on blood sugar compared to pasteurized, processed versions.
Monitor Your Response: The body's response to honey is highly individual. Diabetics and those with blood sugar concerns should monitor their glucose levels before and after consuming honey to understand its personal effect.
Consult a Healthcare Professional: Before making any significant dietary changes, it is crucial to consult a doctor or registered dietitian, especially for those managing a health condition like diabetes.

Other Considerations and Benefits

Beyond its glycemic impact, organic honey offers several nutritional advantages over refined sugar that are worth noting. It contains trace amounts of vitamins, minerals, and antioxidants, such as flavonoids and phenolic acids, which fight oxidative stress. Studies have also linked honey consumption to potential benefits for heart health, including improved cholesterol levels and reduced blood pressure. However, these benefits are best realized when honey is consumed in moderation as part of an otherwise healthy diet, not as a primary treatment.

Conclusion

In summary, yes, organic honey does raise blood sugar levels because it is primarily composed of natural sugars. It is not a "free food" for diabetics or for those concerned with blood sugar control and should be treated like any other added sugar. However, the quality of the honey matters significantly. High-quality, raw organic honey often has a lower glycemic index and contains beneficial antioxidants and nutrients that are absent in refined sugar. The key takeaway is moderation and conscious consumption. By choosing raw, organic varieties and adhering to strict portion control, individuals can enjoy the taste of honey while mitigating its impact on their blood glucose levels. For guidance on portion sizes and integration into a healthy meal plan, consulting a healthcare provider is recommended. (https://www.verywellhealth.com/honey-and-diabetes-5115267)

Frequently Asked Questions

Yes, people with diabetes can consume organic honey, but only in moderation. It must be factored into their daily carbohydrate intake, and they should monitor their blood glucose to see how it affects them personally.

Organic honey typically has a lower glycemic index (GI) than table sugar, meaning it raises blood sugar more slowly. It also contains beneficial antioxidants and nutrients not found in refined sugar, making it a potentially better choice when used sparingly.

Raw organic honey retains more of its natural enzymes and compounds that are often destroyed by the pasteurization process in commercial honey. These compounds can contribute to a slower absorption rate of sugars, resulting in a more moderate blood sugar response.

For those managing blood sugar, it's best to consume only very small amounts, such as a half to one teaspoon, and not necessarily every day. The specific safe amount can vary per individual and should be discussed with a healthcare provider.

Yes, the floral source of the honey affects its glycemic index (GI). Varieties like Acacia honey have a lower GI, while others may have a higher GI. This means different honeys can have varying impacts on blood sugar.

There is no conclusive research suggesting that organic honey can prevent type 2 diabetes. While some studies show promising antioxidant and anti-inflammatory properties, it remains a sugar and should be consumed in moderation.

The best approach is to use organic honey to replace other refined sugars, not just add it. Pairing it with protein and fiber, for instance, in oatmeal or yogurt, can help minimize its impact on blood sugar.