Which honey is good for diabetes? An expert guide

December 22, 2025 •

4 min read

According to a 2022 meta-analysis of short-term studies, some types of honey may slightly lower fasting blood sugar and improve lipid levels. This naturally leads to the question, which honey is good for diabetes, and how can it be incorporated safely into a controlled diet.

Quick Summary

For people with diabetes, certain honey varieties have a lower glycemic index than table sugar and may offer additional health benefits. Moderation, type of honey, and monitoring blood sugar are crucial factors for safe consumption.

Key Points

Low Glycemic Index: Choose lower-GI honeys like Acacia (GI ~32) or Manuka (GI ~54-59) for a gentler blood sugar impact.
Moderation is Critical: Limit honey intake to small amounts (1-2 teaspoons) per day to prevent blood sugar spikes.
Raw is Best: Opt for raw, unprocessed honey to retain more natural nutrients and avoid potential added sugars found in processed versions.
Pair Strategically: Consuming honey with protein, fiber, or healthy fats can help slow down sugar absorption.
Consult a Professional: Always speak with a doctor or dietitian before adding honey to your diet to ensure it aligns with your health management plan.
Monitor and Adjust: Regularly check your blood sugar levels to understand your body's specific response to honey.

Understanding Honey's Impact on Diabetes

Managing blood sugar is a primary concern for people with diabetes, making the consumption of any sweetener a topic of careful consideration. Honey is a natural product, but it is primarily composed of simple sugars: glucose and fructose. When consumed, these sugars enter the bloodstream and can affect blood glucose levels. However, not all honey is created equal, and understanding its properties is key to safe inclusion in a diabetes-friendly diet.

The Role of Glycemic Index (GI)

The glycemic index (GI) is a tool that ranks carbohydrate-containing foods based on how quickly they raise blood sugar. Foods with a low GI cause a slower, more gradual rise in blood sugar, while high-GI foods cause a rapid spike. The GI of honey can vary significantly depending on its floral source, processing method, and the ratio of fructose to glucose. The higher the fructose content relative to glucose, the lower the GI tends to be. On average, honey has a lower GI than refined table sugar (around 50 vs. 65-80), but some specific types are better than others.

Low-GI Honeys to Consider

If your diabetes is well-managed and your healthcare provider approves, these lower-GI honeys might be options for very limited use:

Acacia Honey: Often cited as one of the best options for diabetics, acacia honey has a low GI, sometimes as low as 32. Its light color and high fructose content contribute to this lower impact on blood sugar compared to other varieties.
Manuka Honey: Sourced from the Manuka tea tree in New Zealand and Australia, this honey has a moderate GI (around 54–59). Its primary distinction lies in its antibacterial, anti-inflammatory, and antioxidant properties, which some studies suggest could be beneficial in managing diabetes complications. For instance, Manuka honey-impregnated dressings are sometimes used to aid in the healing of diabetic foot ulcers.
Raw Honey: Unprocessed and unfiltered raw honey retains more of its natural nutrients, antioxidants, and enzymes than processed honey. This less-processed nature may contribute to a slightly lower GI, though the effect on blood sugar will still be significant and must be monitored. Always ensure you purchase from a reputable source, as some commercially available honey may contain added sugars or syrups.

Comparison of Honey and Sweeteners


Sweetener	Average Glycemic Index (GI)	Key Characteristics	Usage Notes for Diabetics
Table Sugar (Sucrose)	65-80	Lacks vitamins and minerals; rapid blood sugar spike.	Best avoided due to high GI and empty calories.
Honey (Average)	~50	Contains some antioxidants, vitamins, and minerals; still high in sugar.	Use in strict moderation; check blood glucose levels.
Acacia Honey	~32	Low GI due to higher fructose content.	A better choice for minimal blood sugar impact, still requiring moderation.
Manuka Honey	54-59	Moderate GI; antibacterial, anti-inflammatory properties.	Potential added health benefits, but consume in strict moderation.
Processed Honey	Varies (often higher GI)	Pasteurized and filtered, stripping beneficial compounds; can have added sugars.	Avoid due to potential for hidden additives and higher GI.
Artificial Sweeteners	0	Do not raise blood sugar; contain no calories.	Do not provide nutritional benefits; can have digestive side effects.

Practical Tips for Diabetics

Moderation is Mandatory: Regardless of the type, honey is a concentrated source of sugar and calories. Experts generally recommend limiting intake to 1 to 2 teaspoons per day, if any at all. Excessive consumption can negate any potential benefits and raise blood sugar.
Pair with Other Foods: To minimize blood sugar spikes, pair honey with foods high in protein, fiber, or healthy fats. A small amount drizzled on Greek yogurt with nuts, for example, can help slow the absorption of sugar.
Monitor Your Blood Sugar: The most crucial step is to test your blood glucose levels after consuming honey to see how your body personally reacts. Everyone's glycemic response is different. Using a Continuous Glucose Monitoring (CGM) device can provide detailed, real-time insights.
Consult Your Healthcare Team: Never make changes to your diet, especially concerning sweeteners, without first consulting a doctor or registered dietitian. They can provide personalized advice based on your specific health needs and medication regimen.

Examples of safe honey consumption:

Stir a half-teaspoon of raw acacia honey into a morning herbal tea.
Drizzle a small amount of Manuka honey over high-protein, plain Greek yogurt.
Use a controlled portion of raw honey to sweeten a bowl of plain oatmeal, paired with almonds or walnuts.
Add a conservative amount to a homemade vinaigrette dressing.

The Risks and Limitations

While honey's reputation as a "natural" sweetener makes it appealing, it's not without risks for those with diabetes. Blood sugar spikes are a primary concern, particularly if the diabetes is not well-managed. The risk of purchasing adulterated honey, which is mixed with high-fructose corn syrup, also exists, so it's vital to choose a pure, reputable product. Furthermore, for the immunocompromised or pregnant, consuming raw honey carries a risk of infection from bacteria, though this is not a concern for healthy adults. For many, the trace vitamins and antioxidants in honey don't justify the high sugar content, as better nutrient sources are available without the glycemic load. For more information on honey's interaction with diabetes, visit Healthline's detailed guide.

Conclusion

In summary, there is no single "good" honey for diabetes that is free of sugar and its effects on blood glucose. The best choice is a high-quality, raw variety with a lower glycemic index, such as acacia or Manuka, consumed in very small, controlled amounts and with the approval of a healthcare provider. Honey should be viewed as an occasional treat and a replacement for refined sugar, not an addition to the daily diet. The emphasis should always remain on blood sugar monitoring, moderation, and overall dietary balance to effectively manage diabetes and minimize health risks.

Frequently Asked Questions

Yes, people with diabetes can eat honey, but only in very small, controlled amounts and under the guidance of a healthcare provider. It is still a sugar and will affect blood glucose levels.

Honey has a lower glycemic index than table sugar and contains trace amounts of vitamins, minerals, and antioxidants. This can make it a slightly better choice, but both are still added sugars that raise blood glucose and should be consumed infrequently.

Acacia honey typically has one of the lowest glycemic index values, sometimes as low as 32, making it one of the better choices for someone with diabetes.

For those with well-managed diabetes, a general guideline is to limit intake to 1 to 2 teaspoons per day. However, the exact amount can vary by individual and requires medical consultation.

Raw honey can have a slightly lower glycemic impact than processed honey because it retains natural enzymes and more nutrients. However, it still contains sugar and will raise blood glucose levels.

Yes, honey can cause blood sugar spikes, especially if consumed in large quantities or without balancing it with other foods. Diabetics must monitor their glucose levels to understand their personal reaction.

Manuka honey has a moderate glycemic index (54-59) and offers unique antibacterial and antioxidant properties. It can be included in a diabetic diet in very small, controlled doses, but it must be factored into your daily carbohydrate count.

No, a person with diabetes should not simply replace all sugar with honey. The goal is to reduce overall added sugar consumption. Honey should be used as a rare treat rather than a primary sweetener.

To minimize spikes, consume a very small amount of honey (e.g., half a teaspoon) and pair it with a food high in fiber, protein, or healthy fats, like oatmeal or nuts.