Does Honey Spike Your Blood Sugar?

TL;DR: Honey spikes blood sugar moderately — less than table sugar (GI 65) but more than most people expect from a “natural” sweetener. The glycemic index ranges from 32 to 64 depending on the type: acacia honey (GI 32–35) is lowest, while commercial blended honey (GI 58–64) approaches table sugar. Honey is approximately 80% sugar by weight — one tablespoon contains 17 grams of sugar. The fructose-to-glucose ratio determines how much it spikes: higher-fructose honeys (like acacia) spike less because fructose is processed by the liver rather than directly raising blood glucose.

How much does honey spike blood sugar compared to table sugar?

Honey has a glycemic index of 45–64, compared to 65 for table sugar (sucrose). The difference is real but modest — honey is not a low-glycemic food.

The explanation lies in composition. Table sugar is exactly 50% glucose and 50% fructose. Honey varies: it is typically 30–44% fructose, 25–37% glucose, and the remainder is water, minerals, and trace compounds. Since fructose does not directly raise blood glucose (it is metabolized by the liver), honeys with higher fructose-to-glucose ratios produce smaller blood sugar spikes.

A tablespoon of honey (21 grams) contains:

• 17 grams of sugar (roughly 8 g fructose + 7 g glucose + 2 g other sugars)
• 64 calories
• Zero fiber, fat, or protein

For comparison, a tablespoon of table sugar contains 12.6 grams of sugar and 49 calories. Honey actually delivers more sugar per tablespoon than sugar — it is denser and less diluted by air.

Honey types compared: blood sugar impact

Honey type	Glycemic index	Fructose ratio	Spike level
Acacia honey	32–35 (low)	High fructose (~44%)	Low
Yellow box honey	35–40 (low)	High fructose	Low–moderate
Manuka honey	44–52 (medium)	Moderate fructose	Moderate
Raw wildflower honey	45–55 (medium)	Variable	Moderate
Buckwheat honey	50–55 (medium)	Moderate fructose	Moderate
Clover honey	56–62 (medium)	Lower fructose	Moderate–high
Commercial blended honey	58–64 (medium)	Variable, often lower fructose	Moderate–high

Acacia honey consistently has the lowest GI among honey types because of its high fructose content (~44%). It is also the slowest to crystallize, which is a visual indicator of high fructose content.

Commercial blended honey — the type in the bear-shaped bottles at grocery stores — often has the highest GI because it may be a blend of multiple honeys processed at high temperatures, which can break down some beneficial compounds.

Is honey better than sugar for blood sugar?

Marginally. The GI advantage is 5–20 points depending on the honey type, and honey contains small amounts of antioxidants, enzymes, and trace minerals that table sugar lacks entirely. A 2019 systematic review in Nutrition Reviews found that substituting honey for sugar modestly reduced fasting blood glucose and total cholesterol in clinical trials.

However, the practical advantage is small for two reasons:

1. People use more honey than sugar. Because honey is liquid and less sweet per gram than sugar, people tend to pour more. A “drizzle” of honey is often 2–3 tablespoons (34–51 g sugar), while a teaspoon of sugar in coffee is 4.2 g.

2. The health halo causes overconsumption. Labeling a product “sweetened with honey” leads people to perceive it as healthy and eat more. The net glucose exposure often exceeds what they would get from sugar-sweetened versions.

Honey is not a free pass. It is a concentrated sugar source with a modest GI advantage over table sugar.

Does raw honey spike less than processed honey?

Yes, slightly. Raw honey retains enzymes, pollen, and propolis that may slow carbohydrate digestion. Processing (heating to 150°F+ for pasteurization and filtration) destroys some of these compounds.

The GI difference between raw and processed honey of the same floral source is typically 5–10 points. Raw acacia honey (GI 32) vs. processed acacia honey (GI 38–42) shows this pattern.

However, the difference is not large enough to make processed honey “bad” and raw honey “good” for blood sugar. Both are still 80% sugar by weight.

What is the best way to use honey without spiking blood sugar?

1. Limit to 1 teaspoon (7 g) at a time. One teaspoon delivers 5.6 grams of sugar — manageable for most people.
2. Choose acacia honey. It has the lowest GI (32–35) of any commonly available honey.
3. Pair with fat or protein. Honey in Greek yogurt (protein + fat) spikes far less than honey on toast (carb + carb).
4. Use as a flavor accent, not a primary sweetener. A teaspoon of honey in tea or on oatmeal adds flavor without a large glucose load.
5. Avoid “honey-sweetened” processed foods. These often contain as much total sugar as conventional versions.
6. Choose raw over processed when available. Raw honey retains more enzymes and has a modestly lower GI.
7. Don’t substitute honey 1:1 for sugar in recipes. Honey is denser and sweeter — use 25% less by volume.

Key takeaways

• Honey has a GI of 45–64 depending on type — lower than table sugar (GI 65) but still a concentrated sugar source.
• One tablespoon of honey contains 17 grams of sugar — more than a tablespoon of table sugar (12.6 g).
• Acacia honey (GI 32–35) has the lowest glycemic impact due to its high fructose content.
• The fructose-to-glucose ratio determines how much a honey type spikes blood sugar.
• Raw honey has a modestly lower GI (5–10 points) than processed honey of the same type.
• Honey’s health halo often leads to overconsumption, negating its modest GI advantage.
• Limit to 1 teaspoon at a time and pair with protein or fat for the smallest blood sugar impact.

Sources

• Foster-Powell, K., Holt, S.H., & Brand-Miller, J.C. (2002). International table of glycemic index and glycemic load values. American Journal of Clinical Nutrition, 76(1), 5–56.
• Atkinson, F.S., Foster-Powell, K., & Brand-Miller, J.C. (2008). International tables of glycemic index and glycemic load values: 2008. Diabetes Care, 31(12), 2281–2283.
• Akhbari, M., et al. (2021). The effects of oral consumption of honey on key metabolic profiles in adult patients with type 2 diabetes mellitus and nondiabetic individuals: a systematic review of clinical trials. Evidence-Based Complementary and Alternative Medicine, 2021, 6666832.
• Erejuwa, O.O., Sulaiman, S.A., & Wahab, M.S. (2012). Honey — a novel antidiabetic agent. International Journal of Biological Sciences, 8(6), 913–934.