What type of honey is best for diabetes? A Comprehensive Guide

November 18, 2025 •

4 min read

While honey is often viewed as a healthier alternative to refined sugar, research shows it is not a free pass for diabetics to consume sweet treats without consequence. Understanding what type of honey is best for diabetes involves evaluating its glycemic index and natural composition to minimize blood sugar impact.

Quick Summary

Different types of honey vary in their effect on blood sugar due to their floral source and sugar composition. Low glycemic index honeys like acacia and honeydew are more suitable for diabetics than commercial blends. All honey must be consumed in moderation with medical supervision.

Key Points

Low Glycemic Index (GI) is key: Honeys with a lower GI, like acacia or honeydew, cause a slower, more gradual rise in blood sugar compared to high-GI options.
Choose raw, unprocessed honey: Processed commercial honeys often contain added sugars and have a higher GI. Opting for raw, unfiltered honey helps avoid these additives and preserves beneficial nutrients.
Acacia honey is often recommended: Due to its high fructose content and low GI (~32-35), acacia honey is considered one of the most suitable choices for diabetics when used moderately.
Moderation is essential for all honey: Even low-GI honey contains carbohydrates that affect blood glucose. Portion control is critical, and consumption should be limited and infrequent.
Consult a healthcare provider before use: It is vital for anyone with diabetes to speak with a doctor or dietitian before adding honey to their diet to determine a safe amount and monitor individual response.

Understanding the Glycemic Index (GI)

For individuals managing diabetes, the Glycemic Index (GI) is a critical tool for making informed dietary choices. The GI ranks carbohydrate-containing foods based on how quickly they raise blood sugar levels. Foods with a high GI cause a rapid spike in glucose, whereas low-GI foods lead to a slower, more gradual rise. Since all honey contains sugars, its GI value is a primary factor in determining its suitability for a diabetic diet. However, it's important to remember that even low-GI options are not sugar-free and must be consumed mindfully.

Factors Affecting Honey's Impact on Blood Sugar

Floral Source and Sugar Composition

The botanical source of honey is the most significant factor determining its sugar composition and, consequently, its GI. Honey primarily consists of fructose and glucose, and the ratio of these two sugars varies depending on the nectar source. Fructose has a much lower GI (~19) than glucose (~100), so honeys with a higher fructose-to-glucose ratio typically have a lower overall GI. Acacia honey, for example, is known for its high fructose content, which explains its low GI. Similarly, Australian stingless bee honey contains a unique low-GI sugar called trehalulose, which results in a slower glucose release.

Raw vs. Processed Honey

The processing method also plays a role in honey's glycemic impact. Raw, unfiltered honey retains more of its natural enzymes, antioxidants, and trace minerals compared to processed honey. Commercial processing, which often involves heating and filtration, can strip away these beneficial compounds and may sometimes involve adding high-GI sugars or syrups. Choosing a raw, pure, or organic variety helps ensure that you are consuming honey in its most natural state, free from potentially harmful additives. It is crucial to read labels carefully and avoid products with added glucose or corn syrup, which can cause severe blood sugar spikes.

The Importance of Moderation

Regardless of the type, honey is still a form of sugar and contains carbohydrates and calories. For a person with diabetes, portion control is non-negotiable. Using honey as a substitute for refined sugar should be done sparingly, with small amounts (e.g., 1–2 teaspoons) incorporated into your daily carbohydrate count. Pairing honey with high-fiber or protein-rich foods can also help slow the absorption of sugar and prevent rapid blood sugar spikes.

Low-GI Honeys for Diabetics

Several honey varieties are recognized for their lower GI values, making them potentially more suitable for moderate consumption by diabetics:

Acacia Honey: Known for its low GI (~32-35) due to a higher fructose content, this light-colored honey is one of the safest options for diabetics when used in small amounts.
Honeydew Honey: This honey, derived from the honeydew of forest trees rather than flower nectar, often has a low GI (~30-35) and is rich in antioxidants.
Australian Native Stingless Bee Honey: This rare and expensive honey is high in trehalulose, a low-GI sugar, and boasts antioxidant and anti-inflammatory properties.
Manuka Honey: With a moderate GI (~54-59), Manuka honey offers distinct antibacterial, anti-inflammatory, and antioxidant benefits, which can be particularly useful for overall health in diabetics.
Raw Honey: As an unprocessed and unfiltered option, raw honey generally has a lower GI than its commercial counterparts, but its specific GI can vary.

Comparing Honeys for Diabetics


Honey Type	Glycemic Index (GI)	Key Benefit	Consideration for Diabetics
Acacia Honey	~32-35	Lower impact on blood sugar due to higher fructose ratio.	Excellent option for minimal blood sugar effect when used moderately.
Honeydew Honey	~30-35	Low GI and rich antioxidant content.	A good low-GI choice, though potentially less available than Acacia.
Manuka Honey	~54-59	Strong antibacterial, anti-inflammatory, and antioxidant properties.	Moderate GI; consume in small amounts and monitor blood sugar.
Australian Native Stingless Bee Honey	~32	High in trehalulose, a low-GI sugar, and antioxidants.	Effective for blood sugar management but can be costly and rare.
Processed Commercial Honey	~65+	Readily available and affordable.	Often contains added sugars and has a higher GI, making it the least suitable option.

How to Incorporate Honey into a Diabetic Diet Safely

If your doctor approves the occasional use of honey, follow these guidelines to minimize risk:

Start Small: Begin with a minimal amount (e.g., half a teaspoon) and observe how your body and blood sugar levels react before consuming more.
Measure Carefully: Count the carbohydrates from honey as part of your daily intake, just as you would for any other sweetener.
Pair with Other Foods: Combine honey with fiber-rich options like whole-grain toast or protein sources like yogurt and nuts to help slow down sugar absorption.
Monitor Glucose Levels: Regularly check your blood sugar after consuming honey to understand your personal glycemic response.
Reserve for Treats: Treat honey as an infrequent indulgence rather than a daily staple, prioritizing antioxidants from whole foods like fruits and vegetables.

Conclusion: Making an Informed Choice

For those with diabetes, the question of what type of honey is best is complex. While certain varieties like acacia or Australian stingless bee honey have a lower glycemic impact than others, no honey is a 'free' sweetener. The ultimate best choice is the one consumed in strict moderation, after careful consultation with a healthcare professional, and with consistent monitoring of blood sugar. Pure, raw options are preferable to processed commercial honey, which may contain additional, unhealthy sugars. By understanding the nuances of different honey types and prioritizing moderation, individuals with diabetes can safely enjoy this natural sweetener on occasion as part of a balanced diet.

For more information on managing diabetes, consult resources from trusted health organizations, such as the National Institutes of Health.

Frequently Asked Questions

Honey may be a slightly better alternative to refined table sugar due to its lower glycemic index and antioxidant content. However, both will raise blood sugar levels, and honey should be used in strict moderation.

Manuka honey has a moderate glycemic index but offers potent antibacterial and anti-inflammatory properties. It can be consumed in moderation as part of a balanced diabetic diet, but blood sugar should be monitored.

There is no one-size-fits-all answer, but experts often suggest limiting intake to 1 to 2 teaspoons per day. It is crucial to consult a healthcare provider for personalized advice based on your individual blood sugar control.

Yes, raw honey is a better option because it is unprocessed and free of added sugar syrups that are sometimes found in commercial honey. Raw honey also retains more beneficial nutrients and enzymes.

While low-GI honeys have a more gradual effect on blood sugar, they still contain sugars and carbohydrates. All honey must be consumed in moderation, and its impact varies from person to person.

Acacia honey is typically cited as one of the lowest GI honeys, with a GI ranging from 32 to 35. Honeydew honey also has a very low GI of around 30-35.

Consume honey in very small amounts, and pair it with foods rich in fiber, protein, or healthy fats. This combination helps to slow down the absorption of sugar into the bloodstream.