How Long Does It Take for Honey to Raise Blood Sugar?

October 30, 2025 •

4 min read

Compared to table sugar, which has a Glycemic Index (GI) of 65, honey has a slightly lower GI, averaging around 58, which means it will raise blood sugar, but typically not as rapidly. The exact time it takes for honey to raise blood sugar, and the extent of the increase, varies based on several factors, including the type and quantity of honey consumed, and individual metabolism.

Quick Summary

The timeline for honey to elevate blood sugar depends on the type, quantity, and individual metabolism. With a slightly lower glycemic index than table sugar, honey causes a blood glucose rise, but may be more gradual. Monitoring blood sugar and practicing moderation is essential.

Key Points

Absorption Rate: Honey's simple sugars (glucose and fructose) are absorbed relatively quickly, causing blood sugar to rise within an hour of consumption, especially on an empty stomach.
Glycemic Index: The glycemic index of honey (average 58) is slightly lower than that of table sugar (average 65), meaning it may raise blood sugar more gradually but still causes a significant impact.
Factors Varying the Response: The specific time and intensity of a blood sugar spike from honey depend on the type of honey (e.g., Acacia vs. Clover), the quantity consumed, and whether it's eaten alone or with a meal.
Moderation is Key: Regardless of its slightly lower GI, honey should be consumed in moderation by individuals managing their blood sugar, as it is still a concentrated source of carbohydrates.
Timing and Pairing: Pairing honey with fiber, protein, or healthy fats can help slow down the absorption of its sugars, mitigating a rapid blood sugar spike.

The Mechanism of Honey's Blood Sugar Impact

To understand how long it takes for honey to raise blood sugar, it's essential to first grasp its composition. Honey is primarily a carbohydrate, consisting mainly of simple sugars like fructose and glucose. While refined table sugar is a disaccharide (sucrose) that the body must first break down, honey's simple sugars are absorbed more readily.

How Your Body Processes Honey

Ingestion: When you consume honey, it travels to your stomach and then quickly to your small intestine.
Absorption: The simple glucose and fructose molecules are absorbed into your bloodstream relatively rapidly, especially if your stomach is empty.
Blood Glucose Rise: The glucose component causes an almost immediate rise in blood sugar, while fructose is processed in the liver and has a less direct, but still relevant, effect on overall blood glucose levels.
Insulin Response: The body responds to the rise in blood glucose by releasing insulin from the pancreas to transport the sugar into cells for energy. The speed and effectiveness of this insulin response are crucial factors in blood sugar control.

Factors Influencing the Timing and Magnitude of Blood Sugar Spikes

The exact timeline for honey's effect on blood sugar is not a fixed number. Instead, it's a dynamic process influenced by several variables:

Type of Honey: Different types of honey have varying compositions of glucose and fructose, which affects their glycemic index (GI). For instance, Acacia honey, with a higher fructose-to-glucose ratio, tends to have a lower GI and a less dramatic impact on blood sugar compared to other varieties like multifloral honey.
Quantity Consumed: Larger amounts of honey deliver more sugar to your bloodstream, leading to a more significant and potentially faster blood sugar spike. Even with a lower GI, excessive honey consumption is not advisable.
State of Your Stomach: Consuming honey on an empty stomach will result in a much quicker absorption and a sharper blood sugar spike than if it is eaten as part of a meal containing fiber, protein, and fat. These macronutrients slow down digestion and, consequently, the absorption of sugar.
Individual Metabolism: Every person's body processes sugars differently. Factors like insulin sensitivity, gut health, and overall metabolic health play a significant role. Regular blood glucose monitoring is the only way to know precisely how your body reacts.
Processing of Honey: Raw, unfiltered honey retains more of its natural enzymes and antioxidants, which may contribute to a slightly slower sugar absorption. Commercially processed honey has often been heated and filtered, potentially altering its nutritional profile and how it affects blood sugar.

Honey vs. Table Sugar: A Comparison

While honey is often perceived as healthier, it is still a form of concentrated sugar that affects blood glucose. The key differences lie in the speed and magnitude of the impact.


Feature	Honey	Table Sugar (Sucrose)
Glycemic Index (GI)	Typically 45-64 (Medium)	Approximately 65 (Medium)
Composition	Primarily fructose (38%) and glucose (31%), plus water, vitamins, and minerals	50% fructose and 50% glucose bonded together
Absorption Rate	Glucose absorbed quickly, fructose metabolized in the liver	Must be broken down into fructose and glucose before absorption
Nutrients	Contains trace antioxidants, vitamins, and minerals	Lacks vitamins and minerals
Caloric Density	Higher calories per tablespoon (approx. 64)	Fewer calories per tablespoon (approx. 49)

Managing Your Blood Sugar When Consuming Honey

For those with diabetes or individuals closely monitoring their blood sugar, responsible consumption is vital:

Monitor Portions: Use honey sparingly, treating it as a concentrated sweetener rather than a staple food. A teaspoon is often sufficient.
Pair with Other Foods: To minimize a rapid spike, combine honey with foods rich in fiber, protein, or healthy fats. For example, stir a small amount into Greek yogurt or use it with a handful of nuts.
Time Your Intake: If you are using honey for a quick energy boost, be aware of the fast absorption on an empty stomach. If you're managing blood sugar, it's better consumed as part of a balanced meal.
Opt for Raw and Unfiltered: Raw honey can be a better choice as it retains more natural compounds that might help moderate the blood sugar response compared to processed versions.
Continuous Monitoring: Tools like Continuous Glucose Monitors (CGMs) or regular finger-prick tests can provide real-time data on how your body responds to honey, helping you make informed decisions.

Conclusion

While honey has a slightly lower glycemic index and offers more trace nutrients than table sugar, it is not a free pass for individuals managing their blood sugar. The time it takes for honey to raise blood sugar varies, but it is a fast-acting carbohydrate that can cause a noticeable rise, particularly when consumed in large quantities or on an empty stomach. For optimal health and blood sugar control, moderation and awareness of individual metabolic responses are key. Balqees.com offers further reading on how honey impacts blood sugar.

Resources and Further Reading

For more in-depth information on managing diabetes and understanding the impact of different foods on blood sugar, consult reputable medical and nutritional sources.

The American Diabetes Association provides comprehensive guidance on diet and blood sugar control.
Research from PubMed Central includes studies on the glycemic effects of honey in different populations.
The University of Sydney's Glycemic Index database is a helpful resource for comparing foods.

Frequently Asked Questions

Honey is not definitively better than sugar for diabetics. While it has a slightly lower glycemic index and contains trace nutrients, it is still a concentrated sugar that raises blood glucose levels. Both should be consumed in moderation, and monitoring individual blood sugar response is critical.

Yes, consuming honey on an empty stomach will cause a faster and more pronounced blood sugar spike. Without other food to slow digestion, the simple sugars are absorbed into the bloodstream quickly.

Acacia honey often has the lowest glycemic index due to its higher fructose content and is typically considered one of the better choices for those monitoring blood sugar. Raw, unprocessed honeys also retain more beneficial compounds.

To minimize the impact, consume honey in very small portions and pair it with foods rich in fiber and protein, such as oatmeal or Greek yogurt. This slows digestion and the absorption of sugar.

While raw honey retains more natural enzymes and nutrients, which may offer minor health benefits, it still contains sugar and will raise blood glucose levels. The impact on blood sugar is largely similar to filtered honey, though some raw varieties may be absorbed slightly slower.

The peak blood sugar level typically occurs within one to two hours after consuming honey. This timing can vary based on individual factors, the amount consumed, and whether it was eaten with other foods.

For individuals with diabetes, any honey intake should be carefully managed as part of their total daily carbohydrate allowance. Many health professionals recommend keeping it to a very small amount, such as one to two teaspoons per day, and closely monitoring blood glucose levels.