Is Honey OK on an Anti-Inflammatory Diet?

October 7, 2025 •

3 min read

According to the American Heart Association, excessive sugar intake, including honey, can contribute to weight gain and inflammation. But is honey OK on an anti-inflammatory diet, and can its potential antioxidant properties outweigh its high sugar content? The answer is nuanced, depending on the type and quantity consumed.

Quick Summary

This article analyzes the role of honey within an anti-inflammatory eating plan. It details the anti-inflammatory compounds found in raw honey, its high sugar content, and provides guidance on moderation for those looking to manage inflammation effectively. The content compares honey to other sweeteners and outlines potential drawbacks.

Key Points

Choose Raw Honey: Opt for raw, unfiltered honey to gain maximum anti-inflammatory benefits from antioxidants and other bioactive compounds like propolis.
Practice Moderation: Honey is still a sugar. Excessive consumption can cause blood sugar spikes and weight gain, negating its anti-inflammatory effects. Use it sparingly.
Prioritize Whole Foods: Do not rely on honey as a primary source of anti-inflammatory benefits. Build your diet around anti-inflammatory whole foods like leafy greens, berries, nuts, and fish.
Consider Alternatives: Other sweeteners like monk fruit or stevia are zero-calorie, zero-glycemic alternatives that can be more suitable for regular use on an anti-inflammatory diet.
Support Gut Health: Certain honey types can act as a prebiotic, promoting beneficial gut bacteria and supporting a healthy gut microbiome, which is linked to lower inflammation.

The Anti-Inflammatory Potential of Honey

Raw, darker-colored varieties of honey, such as buckwheat honey, contain bioactive compounds like flavonoids and polyphenols with antioxidant and anti-inflammatory effects. These antioxidants help neutralize free radicals that can cause cellular damage and inflammation. Studies show that honey can increase antioxidant activity in the bloodstream and help regulate inflammatory cytokines. Raw, unfiltered honey retains beneficial compounds like pollen and propolis, which have anti-inflammatory properties, while processed honey loses many of these advantages.

Honey's Double-Edged Sword: The Sugar Content

Despite its benefits, honey is primarily fructose and glucose. High sugar intake contributes to weight gain, blood sugar spikes, and inflammation, potentially counteracting honey's positive effects. Moderation is crucial, as a tablespoon of honey has more calories and sugar than a tablespoon of white sugar.

Gut Health and Anti-Inflammatory Effects

Certain honeys may support gut health, important for regulating inflammation. Honey contains non-digestible oligosaccharides acting as prebiotics for beneficial gut bacteria, and it shows antibacterial effects against undesirable bacteria.

Comparing Honey to Other Sweeteners on an Anti-Inflammatory Diet


Feature	Honey	Refined White Sugar	Monk Fruit	Stevia
Anti-Inflammatory Properties	Contains antioxidant polyphenols and flavonoids with known anti-inflammatory effects, especially in its raw form.	Lacks any beneficial compounds and can promote inflammation when consumed in excess.	Sweetness comes from mogrosides, which have antioxidant and anti-inflammatory properties.	Contains flavonoids and terpenes that offer anti-inflammatory benefits.
Glycemic Index (GI)	Lower GI than refined sugar, resulting in a slower blood sugar rise.	High GI, causing rapid spikes in blood sugar.	Zero GI; does not raise blood sugar levels.	Zero GI; does not raise blood sugar levels.
Sugar Content	High in sugar (fructose and glucose) and calories.	High in sugar (sucrose) and calories; offers no nutritional value.	No calories or sugar; sweetness comes from mogrosides.	No calories or sugar; sweetness comes from steviol glycosides.
Moderation	Crucial due to high sugar and calorie content. Recommended intake is low.	Best to be limited or avoided entirely.	Considered safe in moderation; research is ongoing.	Safe when used in moderation; daily intake limits exist.
Nutritional Value	Trace amounts of vitamins, minerals, and enzymes.	None; provides only empty calories.	None; sweetness derived from compounds called mogrosides.	None; sweetness derived from compounds called steviol glycosides.

Practical Guidelines for Honey on an Anti-Inflammatory Diet

To incorporate honey responsibly:

Choose Raw and Local: Opt for raw, unfiltered, local honey for more antioxidants, enzymes, and other beneficial compounds.
Emphasize Moderation: Use honey sparingly. High sugar intake can negate its benefits. Limit added sugars, including honey, to no more than 6 teaspoons (24 grams) for women and 9 teaspoons (36 grams) for men daily.
Consider Purpose and Context: Use small amounts strategically, such as in tea or yogurt. Whole foods like fruits and spices also offer anti-inflammatory effects.
Prioritize a Balanced Diet: Base your diet on anti-inflammatory whole foods like leafy greens, berries, fatty fish, and nuts, rather than relying on honey for benefits.

Conclusion

So, is honey ok on an anti-inflammatory diet? It can be, but only in strict moderation. Raw honey offers anti-inflammatory properties due to its antioxidants. However, its high sugar content can cause inflammation if overconsumed. For frequent use, lower-glycemic sweeteners like monk fruit or stevia might be better alternatives. Honey is best used sparingly as a condiment within a balanced, whole-foods-based anti-inflammatory diet. For further reading, explore resources on the Mediterranean diet, a recommended anti-inflammatory eating plan.

Frequently Asked Questions

No, not all honey is created equal. The anti-inflammatory properties are primarily due to antioxidants, like polyphenols and flavonoids, which are more concentrated in raw, unfiltered, and darker-colored honeys. Processing and pasteurization can significantly reduce these beneficial compounds.

Moderation is key. Health experts, like the American Heart Association, recommend limiting all added sugars, including honey, to no more than 6 teaspoons (24 grams) for women and 9 teaspoons (36 grams) for men per day. A very small amount is best.

In some ways, yes. Honey contains antioxidants and has a slightly lower glycemic index compared to refined sugar, meaning it causes a less dramatic blood sugar spike. However, honey is still sugar and should be used sparingly, as excessive intake can still cause inflammation.

For sweetening, monk fruit and stevia are zero-calorie, zero-glycemic alternatives that don't impact blood sugar. Other anti-inflammatory whole foods like berries, spices (turmeric, cinnamon), and unsweetened applesauce can also satisfy a sweet craving while providing nutrients.

Yes. Since honey is high in sugar, consuming it in excess can lead to weight gain and blood sugar spikes, which can trigger or exacerbate chronic inflammation. The benefits of its antioxidants can be negated by the high sugar content if overused.

Individuals with diabetes should be cautious. While honey has a slightly lower GI than refined sugar, it still impacts blood glucose levels. Monitoring blood sugar and consulting a healthcare professional is crucial. Monk fruit or stevia may be safer alternatives for those with blood sugar concerns.

Manuka honey is prized for its potent antibacterial properties, but its anti-inflammatory benefits are similar to other raw honeys. When consumed orally, its benefits are less pronounced than when applied topically. While potentially beneficial, it is still high in sugar and should be consumed in moderation like any other honey.