Is honey bad for A1C? Understanding the impact on blood sugar

October 5, 2025 •

4 min read

According to one clinical study, consuming large amounts of honey may significantly increase a patient's A1C level, an indicator of long-term blood sugar control. This raises the question, is honey bad for A1C? While often perceived as a healthier, more natural alternative to table sugar, its effect on your A1C and overall diabetes management is nuanced and depends heavily on the quantity consumed.

Quick Summary

Honey, a natural sugar with trace nutrients and a lower glycemic index than table sugar, still raises blood glucose and can increase A1C if consumed excessively. Moderation is key for individuals with diabetes, as is choosing pure, raw honey and monitoring blood sugar levels after consumption. The impact is similar to other simple sugars and should be factored into daily carbohydrate intake.

Key Points

Moderate consumption is essential: Due to its high sugar content, excessive honey intake can increase A1C and worsen glycemic control for those with diabetes.
Honey still raises blood sugar: Despite having a slightly lower glycemic index than table sugar, honey is still a carbohydrate that causes blood sugar levels to rise, particularly if not consumed in moderation.
Choose raw, pure honey: Opt for unprocessed, raw honey without added sugars or syrups, as it retains more nutrients, though it still affects blood glucose.
Portion control is critical: One to two teaspoons of honey per day is often considered a safe amount for many diabetics, but personal tolerance can vary.
Don't rely on nutritional benefits: The trace vitamins, minerals, and antioxidants in honey are not substantial enough to outweigh the risks posed by its sugar content for A1C management.
Pair with fiber and protein: Consuming honey alongside foods rich in fiber, protein, or healthy fats can help slow down sugar absorption and mitigate blood sugar spikes.
Monitor your blood glucose: Always track your blood sugar levels after eating honey to understand your body's individual response and adjust your consumption accordingly.

The Glycemic Impact: Honey vs. Table Sugar

Contrary to popular belief, honey is not a sugar-free food. It is primarily composed of carbohydrates—about 80% sugars, mainly fructose and glucose. While it does have a slightly lower glycemic index (GI) than refined table sugar, meaning it raises blood sugar levels a bit more slowly, the difference is not significant enough to ignore. The GI of honey can vary depending on its floral source, with some varieties having a GI similar to or even higher than table sugar. For individuals with diabetes, any form of sugar must be consumed with caution.

Composition: Honey's primary sugars are fructose and glucose, while table sugar is sucrose (a glucose-fructose molecule).
GI Factor: Honey's GI is typically cited around 58, compared to table sugar's GI of 60 to 65. The glycemic effect is similar, with both causing a spike in blood sugar, albeit at slightly different rates.
Calorie and Carb Count: One tablespoon of honey contains more calories and carbohydrates than one tablespoon of table sugar. However, because honey is sweeter, you may be able to use less to achieve the same level of sweetness.
Antioxidants and Nutrients: Honey contains trace amounts of antioxidants, vitamins, and minerals that table sugar lacks. However, the amount is so negligible that you would have to consume an unhealthy quantity to receive any significant nutritional benefit.

The Direct Effect of Honey on A1C

Long-term glycemic control, as measured by the A1C test, can be negatively affected by high honey consumption. An A1C test reflects your average blood sugar level over the previous two to three months. A clinical trial involving patients with type 2 diabetes found that those consuming 50 grams of honey daily for eight weeks saw their HbA1c levels increase significantly compared to a control group. This was despite honey having beneficial effects on weight and lipids in the same study. The increase in A1C can exacerbate diabetes complications, emphasizing that honey should be consumed with caution.

Best Practices for Including Honey in a Diabetes Diet

If your blood sugar levels are well-managed and you wish to include honey in your diet, here are some best practices to follow:

Prioritize Purity: Opt for raw, unfiltered honey, as it retains more of its natural enzymes and antioxidants and is less likely to contain added sugars or syrups found in processed varieties.
Emphasize Moderation: The American Heart Association suggests limiting added sugar intake, and honey counts toward this limit. For most adults, this means no more than 6 to 9 teaspoons of sugar per day. A teaspoon or two of honey on occasion is a safer approach.
Pair Wisely: To slow down the absorption of sugar and minimize blood sugar spikes, consume honey with foods that are rich in fiber, protein, or healthy fats. For instance, a small amount of honey drizzled over Greek yogurt and nuts is a better option than eating it alone.
Monitor Your Response: Since honey's effect on blood sugar can vary by individual, it is crucial to monitor your blood glucose levels after eating it. This will help you understand your body's specific reaction.

Comparing Sweeteners for A1C Management


Feature	Honey	Table Sugar (Sucrose)	Stevia	Maple Syrup
Glycemic Index (GI)	~58	~65	0	~54
Calorie Count (per tbsp)	~64	~46	0	~52
Carbohydrates (per tbsp)	~17g	~12g	0	~13g
Effect on A1C	May increase if consumed in excess.	May increase if consumed in excess.	Minimal to no impact.	May increase if consumed in excess.
Nutritional Content	Trace antioxidants and nutrients.	None.	None.	Trace minerals and antioxidants.
Recommendation for Diabetics	Use sparingly and in moderation.	Avoid refined sugar as much as possible.	Good sugar-free alternative.	Use sparingly and in moderation.

The Antioxidant and Anti-inflammatory Properties

Honey does possess anti-inflammatory and antioxidant properties that are believed to have some health benefits. Inflammation and oxidative stress are linked to diabetes complications, and some studies have explored whether honey's antioxidant content could help. However, health experts generally recommend obtaining these beneficial compounds from other foods, such as fruits, vegetables, and whole grains, which do not raise blood sugar levels. The potential antioxidant benefits of honey do not outweigh the risks associated with its sugar content for individuals with diabetes, especially when it comes to managing A1C.

Conclusion

While honey is a natural sweetener with a slightly lower glycemic index than table sugar, it is not a free pass for individuals managing their A1C. Honey still significantly impacts blood sugar levels and, when consumed in excess, can negatively influence long-term glycemic control. The key takeaway for anyone with diabetes is to treat honey like any other added sugar: consume it sparingly and in moderation. Prioritizing pure, raw honey over processed versions and pairing it with other nutritious foods can help minimize its impact, but consistent monitoring of your blood glucose is essential. For optimal A1C management, focusing on a balanced diet rich in whole foods is always the safer and more beneficial strategy.

The information provided in this article is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider before making any changes to your diet or diabetes management plan.

Frequently Asked Questions

Honey is often perceived as healthier than table sugar, and it does have a slightly lower glycemic index. However, it still contains high amounts of sugar and carbohydrates that will raise blood glucose levels and can negatively impact A1C if consumed in excess, so it is not a superior option for A1C control.

A1C measures your average blood sugar over two to three months. Consuming large, regular quantities of honey, like other simple sugars, causes sustained periods of elevated blood glucose. This prolonged high blood sugar can lead to an increase in your A1C level.

Moderation is key. While the recommended amount varies by individual, many healthcare professionals suggest limiting honey intake to a teaspoon or two per day. However, it is essential to monitor your blood sugar response and consult with a doctor or dietitian for personalized advice.

For those who choose to consume honey, raw, pure, and unfiltered honey is generally the best option. It is minimally processed, lacks added sugars found in commercial versions, and retains more natural antioxidants, though it still impacts blood glucose and must be consumed sparingly.

Yes, honey contains both glucose and fructose, and while its lower glycemic index means it may not cause as rapid a spike as pure glucose, it will still raise blood sugar levels, especially in higher quantities.

Honey contains trace amounts of antioxidants and anti-inflammatory compounds. Some small studies have explored potential benefits, but experts agree that these benefits are negligible compared to the impact of its high sugar content and that better sources of antioxidants exist.

Substituting honey for table sugar does not guarantee a better A1C. Both are simple sugars that affect blood glucose. While honey has a slightly lower GI and some trace nutrients, the effect on A1C can be similarly negative if intake is not strictly limited. Focus on reducing overall added sugar consumption rather than a simple swap.