What Kind of Honey Can You Have on Keto?

While honey is often perceived as a healthier sweetener, a single tablespoon contains about 17 grams of carbs, making it unsuitable for a strict ketogenic diet. This guide explores which kind of honey and honey alternatives can be enjoyed while adhering to a low-carb, high-fat lifestyle.

Quick Summary

Pure honey is not keto-friendly due to its high carbohydrate content, which disrupts ketosis. The best options are zero-carb, natural or plant-based sweeteners like stevia, monk fruit, and allulose, or specialized keto-honey substitutes. Some more flexible keto dieters may occasionally use a tiny amount of natural honey, but it is not recommended for strict adherence.

Key Points

• Strict keto and honey don't mix: Natural honey is very high in carbs and sugar, making it unsuitable for a strict ketogenic diet as it will disrupt ketosis.

• Opt for keto-friendly sweeteners: The best honey alternatives are natural, zero-carb options like monk fruit, allulose, and stevia, which have no glycemic impact.

• Know your substitutes: Use monk fruit for balanced sweetness, allulose for a liquid honey texture, and stevia for intense sweetness in beverages.

• Make your own 'keto honey': DIY versions can be created with keto sweeteners, water, xanthan gum for thickness, and honey extract for flavor.

• Moderation for flexible diets: Some on targeted or cyclical keto diets might be able to incorporate very small amounts of natural honey, but this is not advised for beginners or those seeking continuous ketosis.

• Watch for hidden ingredients: Always check commercial products for added sugars or high-glycemic fillers like maltitol, which can be found in some sweetener blends.

Can You Have Natural Honey on Keto?

For those following a strict ketogenic diet, natural honey is generally not an option due to its high carbohydrate content. The carbs in a single tablespoon are likely to exceed a typical daily allowance and interrupt ketosis. Although honey contains some beneficial compounds, its high sugar load is counterproductive for maintaining ketosis. This applies to all natural honey varieties, including Manuka honey.

Keto-Friendly Honey Alternatives

Since natural honey is not suitable for strict keto, using sugar-free and low-carb alternatives is the recommended approach. These options aim to replicate the taste and texture of honey without the carbs.

• Monk Fruit: This natural sweetener from Southeast Asia has zero calories and zero carbs, with no impact on blood sugar. It's significantly sweeter than sugar and often combined with other sweeteners for balance. Monk fruit is available in liquid and granulated forms.
• Allulose: Found in fruits like figs, allulose is a rare sugar that isn't metabolized by the body. It has zero net carbs and doesn't affect blood sugar or insulin. Its taste and texture are similar to sugar, making it a good liquid substitute for honey in various uses.
• Stevia: Extracted from the stevia plant, this is another popular zero-calorie, zero-carb natural sweetener. Pure stevia is very sweet, and a small amount is usually sufficient. Some users note a slight aftertaste.
• Erythritol: A sugar alcohol present in some fruits, erythritol has virtually zero net carbs as it's not fully metabolized. It's less sweet than sugar and can have a cooling effect. Many keto honey substitutes use erythritol.
• Commercial Keto Honey Substitutes: These pre-made alternatives aim to imitate the flavor and texture of real honey using blends of keto-friendly sweeteners like allulose and monk fruit, often with thickeners like xanthan gum.

How to Create Your Own Keto Honey Substitute

Making a low-carb honey alternative at home is simple:

1. Combine water and a powdered keto sweetener blend (like monk fruit/erythritol or allulose) in a saucepan. Simmer until the sweetener dissolves.
2. Whisk in a small amount of xanthan gum for thickness and simmer until it starts to thicken.
3. Remove from heat and add honey extract for flavor. Spices can also be added.
4. Allow the mixture to cool and thicken further before storing in an airtight jar in the refrigerator.

Comparison of Keto Sweeteners vs. Honey

Feature	Natural Honey	Monk Fruit/Erythritol	Allulose	Stevia
Carbs (per tbsp)	~17g net carbs	0g net carbs	0g net carbs	0g net carbs
Glycemic Impact	High (GI 58)	None	None	None
Taste	Floral, rich, distinctive	Clean, sweet, no aftertaste with blends	Mild, clean sweetness	Intense, sometimes bitter aftertaste
Texture	Viscous, thick liquid	Varies (powder, granulated, liquid)	Similar to sugar, liquid forms resemble honey	Powdered or liquid, no viscosity
Suitability for Keto	Avoid for strict keto	Excellent	Excellent	Excellent
Best Uses	Occasional treat (not strict keto)	Baking, sauces, drinks	Syrups, marinades, sweetening drinks	Sweetening beverages, drops

Conclusion: Navigating Sweetness on Keto

Natural honey's high sugar content makes it unsuitable for a strict ketogenic diet. However, various keto-friendly sweeteners and homemade options offer delicious alternatives. Using sweeteners like monk fruit, allulose, stevia, or erythritol allows you to enjoy sweetness without disrupting ketosis. These alternatives, whether store-bought or homemade, provide a way to enjoy honey-like flavors while maintaining a low-carb lifestyle.

For more in-depth information on the keto diet and its effects on the body, resources like the Harvard Health publication on the keto diet can be helpful.

Frequently Asked Questions

Can I use a small amount of real honey on keto?

For those following a strict keto diet, any amount of real honey will likely be too high in carbs and could kick you out of ketosis. A single teaspoon contains nearly 6 grams of carbohydrates, which takes up a significant portion of a daily carb limit. It is not recommended for strict adherence.

What is the best zero-carb sweetener for baking?

Allulose is an excellent choice for baking because it provides a clean sweetness and doesn't crystallize like some other sweeteners, creating a soft, moist texture. Monk fruit and erythritol blends are also widely used and perform well in most baked goods.

How do keto honey substitutes get their thickness?

Keto honey substitutes typically use a thickening agent like xanthan gum or a sugar alcohol blend to achieve a texture similar to real honey. Commercial brands also often use tapioca fiber for viscosity and a subtle, natural sweetness.

Does Manuka honey have a place on the keto diet?

Like other varieties, Manuka honey contains significant carbohydrates and will negatively impact ketosis. While it offers unique properties, its sugar content makes it incompatible with a strict keto diet.

What is a natural, liquid honey alternative that won't spike blood sugar?

Allulose syrup is a great natural liquid honey alternative. It's a rare sugar with zero net carbs and no glycemic impact, making it perfect for drizzling or using in sauces and dressings.

Why can't honey be considered a 'healthy' carb on keto?

While honey is less processed than table sugar, it is still primarily composed of glucose and fructose. On a keto diet, the goal is to minimize all sources of sugar to force the body into a fat-burning state, making honey and its carbohydrate load counterproductive.

Are all sugar alcohols keto-friendly?

No, not all sugar alcohols are created equal. Some, like maltitol, can raise blood sugar levels and should be avoided. Erythritol and xylitol are generally considered safe for keto, but always check the glycemic impact of a specific product.