Over the past few days, keto has become extremely popular. One keto diet's fundamental principles are avoiding all sources of added sugars, including honey. While honey is considered a healthier alternative to refined sugars, it can still significantly impact blood sugar levels and is not considered keto-friendly.
Nutritional Values of Honey
A tablespoon of honey contains about 64 calories, 17 grams of carbohydrates, and 17 grams sugar. Of these carbohydrates, 4 grams are from fibre, and 13 grams are from added sugars. This high sugar content is why honey is not considered keto-friendly.
Keto Substitutes for Honey
Several keto-friendly alternatives and sweeteners to honey can be used to sweeten foods and drinks. Some of the most popular options include:
- Erythritol: a sugar alcohol that has no impact on blood sugar levels and has almost no calories. In the keto community, erythritol is one of the most popular forms of sugar free sweeteners.
- Stevia: a natural sweetener that is derived from the leaves of the Stevia rebaudiana plant.
- Xylitol: another sugar alcohol that is low in calories and has a similar taste and texture to sugar.
Is Honey Healthy?While honey is a healthier alternative to refined sugars, it is still a high-sugar food that can significantly impact blood sugar levels. Additionally, honey is high in fructose, which can be harmful in large amounts. Some studies have also linked high fructose intake to an increased risk of specific health problems, like type 2 diabetes, fatty liver disease and heart problems.
Will Honey Kick You Out of Ketosis?
The high sugar content of honey can significantly impact blood sugar levels, which can, in turn, affect ketosis. When consuming sugar, your body releases insulin to help regulate your blood sugar levels. Insulin signals your body to store glucose as glycogen in the liver and muscles and to stop burning fat for energy, thus kicking you out of ketosis and preventing you from reaching your weight loss goals.
It is crucial to remember that even a tiny amount of honey can significantly impact your blood sugar levels and disrupt ketosis. Suppose you are on the ketogenic diet and want to maintain ketosis. In that case, avoiding honey and opting for keto-friendly sweeteners is best.
How Much Honey is Allowed on Keto?
It is essential to remember that even small amounts of honey can add up quickly, and it is best to use it sparingly and in moderation. It is recommended to regularly monitor your blood ketone levels using a ketone meter or urine strips to stay in ketosis.
The amount of honey allowed on the keto diet can vary depending on individual tolerance and goals. However, we recommend limiting or avoiding honey altogether, as it can significantly impact blood sugar levels and disrupt ketosis.
Honey is not considered keto-friendly due to its high sugar content. A tablespoon of honey could kick you out of ketosis. While honey is often considered a healthier alternative to refined sugars, it is still a high-sugar food that can significantly impact blood sugar levels and, therefore, not recommended for the keto diet. We recommend you check out our list of keto friendly foods.