Raw Honey & Keto: The Sweet Truth

Honey may be nature’s sweet gold, but is it keto-friendly? While raw honey boasts health benefits, its high carb content can disrupt ketosis. This article will explore honey’s impact on blood sugar, whether small amounts can be strategically included in a keto diet, and the best low-carb sweetener alternatives.

Honey & Keto: A Sticky Situation – Can You Have Both?" 🍯🥑 #KetoSweeteners #HoneyOnKeto

Carbohydrate Content of Raw Honey

Raw honey primarily comprises simple sugars—fructose and glucose—with minimal fiber. A single tablespoon (~15 mL) of raw honey provides approximately 17 grams of carbohydrates (3). Since most ketogenic diets limit total carbs to 20–50 grams daily, just one tablespoon of honey could use up most or all of a person’s daily carb allowance. Even a smaller serving, such as a teaspoon (~5 grams of honey, ~4–6 grams of carbs), represents a significant portion of a very low-carb budget. Because keto requires keeping carbohydrate intake extremely low to maintain ketosis, the pure sugar content of honey makes it inherently challenging to fit into a standard keto plan.

Glycemic Index and Blood Sugar Effects of Honey

The glycemic index (GI) of honey—a measure of how quickly a food raises blood glucose—ranges from 55 to 60, which is moderate to high (1). By comparison, table sugar has a GI of about 65–68. This means honey raises blood sugar levels relatively quickly, albeit slightly slower than refined sugar due to its fructose content.

Consuming honey causes a measurable increase in blood glucose and insulin, even in individuals with diabetes (2). Since insulin suppresses ketone production, the blood sugar response to honey can temporarily halt ketosis, the metabolic state in which the body burns fat for energy instead of glucose.

Does Honey Kick You Out of Ketosis?

Because of its carb content and glycemic impact, honey can significantly disrupt ketosis. When you consume honey, your body prioritizes burning glucose over fat, which halts ketone production (4). A large serving of honey (e.g., one tablespoon) will likely kick you out of ketosis. Even a smaller amount (e.g., one teaspoon) may cause a temporary drop in ketone levels.

The degree of impact varies by individual and depends on factors such as metabolic flexibility, insulin sensitivity, and activity levels. While some highly fat-adapted individuals may tolerate small amounts of honey without a long-term impact on ketosis, most people will see a noticeable shift in metabolism after consuming honey.

Can You Have Small Amounts of Honey on Keto?

Personal testing is the key to determining whether small amounts of honey can be included in a keto diet. Some individuals find that a teaspoon (4–6 grams of carbs) can be included without completely derailing ketosis, but this depends on the individual's overall carb intake.

To test your response, consider measuring blood glucose and ketone levels before and after consuming honey:

Check blood glucose 30 minutes, 1 hour, and 2 hours post-consumption.
Monitor blood ketones approximately 3 hours after consumption.
If your blood glucose spikes significantly or ketones drop drastically, even small amounts of honey may not be keto-friendly—for you.

For those wishing to incorporate tiny amounts of honey strategically, pairing it with fats and proteins to slow absorption and mitigate a rapid blood sugar spike is best.

Keto-Friendly Sweetener Alternatives

If you’re looking to add a touch of sweetness to your electrolyte drink, coffee, baked goods, or other keto-friendly foods without spiking blood sugar or disrupting ketosis, there are several natural and low-carb alternatives to honey. These sweeteners offer the sweetness you crave while keeping your metabolism in fat-burning mode.

1. Stevia – The All-Natural, Zero-Carb Powerhouse

Derived from the Stevia rebaudiana plant leaves, stevia is a zero-calorie, zero-carb sweetener that does not impact blood sugar or insulin levels (1). It is significantly sweeter than sugar (up to 200–300 times sweeter), meaning only a tiny amount is needed to achieve the desired sweetness.

Stevia comes in liquid drops, powders, and blends, but be mindful of added fillers like maltodextrin or dextrose, which can raise blood sugar. For the purest form, opt for 100% stevia extract or liquid stevia without additives (1).

2. Monk Fruit Extract – The Antioxidant-Rich Sweetener

Monk fruit, also known as Luo Han Guo, is a small fruit native to Southeast Asia. The natural compounds responsible for its sweetness, mogrosides, do not contribute to blood sugar spikes, making monk fruit a keto-friendly sweetener with a rating of 0 on the glycemic index. Additionally, mogrosides have been found to have antioxidant and anti-inflammatory properties, making monk fruit an excellent alternative to traditional sweeteners. However, many monk fruit products are blended with erythritol or other sugar alcohols, so check ingredient labels for hidden carbs.

Several high-quality options are available if you’re looking for pure monk fruit sweeteners without any hidden sugar alcohols or erythritol. The Mix Superfoods Monk Fruit PURE, Morning Pep 100% Pure Monk Fruit Extract, and Durelife Organic 100% Pure Monk Fruit Sweetener all contain only monk fruit extract, free from additives or fillers. These sweeteners provide a natural, zero-carb way to add sweetness to your keto lifestyle without spiking blood sugar or affecting ketosis.

3. Erythritol – The Sugar Alcohol with No Impact on Blood Sugar

Erythritol is a sugar alcohol that provides about 70% of the sweetness of sugar but with virtually zero net carbs since the body does not metabolize it the same way as glucose. It has a glycemic index of 0 and does not raise blood glucose or insulin levels, making it a popular choice for keto-friendly baking and beverages. Additionally, unlike traditional sugar, erythritol does not contribute to tooth decay. One thing to note is that, in large amounts, erythritol can cause mild digestive discomfort in some individuals, so it’s best used in moderation.

4. Allulose – The Closest Thing to Sugar Without the Guilt

Allulose is a rare sugar found naturally in small amounts in foods like figs and maple syrup. Unlike regular sugar, allulose is not metabolized into glucose, meaning it has almost no impact on blood sugar or insulin levels. It is about 70% as sweet as sugar and has a similar taste and texture, making it one of the best sugar replacements for keto baking, coffee, and even ice cream.

Research also suggests allulose may benefit blood sugar regulation and weight management (5). However, like erythritol, excessive amounts of allulose may cause mild digestive issues in some people.

These sweeteners provide sweetness without disrupting ketosis, making them excellent alternatives to honey in keto recipes and electrolyte drinks.

Choosing the Right Sweetener for Your Keto Lifestyle

Each noted sweetener offers a keto-friendly way to satisfy your sweet tooth without derailing ketosis. However, your best choice is determined by personal preference, taste, digestive tolerance, and intended use (i.e., baking, beverages, or cooking).

Allulose is the closest match for a sugar-like taste and texture. If you prefer a natural plant-based option, stevia or monk fruit are great. Erythritol is an excellent option for those seeking a bulk sweetener with minimal aftertaste.

No matter which one you choose, these alternatives allow you to enjoy sweetness without the metabolic consequences of sugar or honey. They are perfect for keto electrolyte drinks, coffee, and low-carb recipes.

Test, Don’t Guess: The Key to Staying in Ketosis

The most effective way to determine whether honey—or any sweetener or food—affects your ketosis is to directly test your blood ketone levels. A blood ketone monitor, such as Keto Mojo, provides real-time, accurate readings of beta-hydroxybutyrate (BHB) levels, the primary ketone in your bloodstream.

By measuring ketones before and after consuming honey or a sweetener, you can see if it reduces ketone production or temporarily kicks you out of ketosis. This data-driven approach allows you to make informed dietary choices and tailor your keto lifestyle to your body's unique metabolic response.

Conclusion

While honey is a natural sweetener with some health benefits, it contains too many carbohydrates to be considered keto-friendly for most people. Even a small serving can disrupt ketosis due to its high sugar content and glycemic impact. However, individuals who practice a more liberal, cyclical, or targeted keto approach may be able to include tiny amounts strategically. For those following a liberal, cyclical, or targeted keto diet, where small amounts of carbs are strategically included, raw Manuka Honey is the best option. Unlike regular honey, Manuka Honey contains higher levels of antimicrobial and antioxidant compounds, including methylglyoxal (MGO), which has been studied for its potential health benefits (6).

While it still contains many natural sugars, its unique bioactive properties may make it a better choice for those who occasionally incorporate honey while maintaining overall keto principles.

If you include honey on keto, stick to small portions, time it around workouts or refeed days, and monitor your ketone levels to ensure intake is aligned with your metabolic goals. Keto-friendly sweeteners such as stevia, monk fruit, erythritol, and allulose are better choices for those who want to maintain ketosis without blood sugar fluctuations.

Works Cited

American Diabetes Association. Nutrition and Glycemic Index Research. ADA, 2023.
DiNicolantonio, James J., et al. “Honey and Its Effects on Blood Glucose and Insulin Levels.” Journal of Nutritional Science, vol. 42, no. 4, 2022, pp. 480–488.
National Institute of Health. Carbohydrate Composition of Natural Sweeteners. NIH, 2023, pp. 203–209.
Volek, Jeff S., and Stephen D. Phinney. The Art and Science of Low Carbohydrate Living. Beyond Obesity, 2011.
Wharton, Stewart, et al. "Allulose: A Low-Calorie Sugar Substitute with Metabolic Benefits." Journal of Food Science and Nutrition, vol. 56, no. 3, 2023, pp. 215-229.
Mavric, Elvira, et al. "Identification and Quantification of Methylglyoxal as the Dominant Antibacterial Constituent of Manuka (Leptospermum scoparium) Honeys from New Zealand." Molecular Nutrition & Food Research, vol. 52, no. 4, 2008, pp. 483–489.