Honey is often marketed as a healthier alternative to refined sugar — but what does that actually mean for your blood sugar? At HoneyMap.org, we believe in cutting through the buzz to give you clear, accurate answers. If you’re watching your glucose levels or simply trying to make smarter choices, understanding the glycemic index (GI) of honey is a great place to start.
In short: Honey has a lower glycemic index than table sugar, but it’s still a form of sugar and should be used in moderation.
What Is the Glycemic Index?
The glycemic index is a scale from 0 to 100 that measures how quickly a carbohydrate-containing food raises your blood sugar (glucose) levels.
- Low GI: 55 or less (slower release, gentler on blood sugar)
- Medium GI: 56–69
- High GI: 70 or more (fast spike in blood sugar)
Foods with a high GI can cause rapid blood sugar spikes, which are followed by crashes that may lead to hunger, fatigue, and over time, insulin resistance.
The GI of Honey vs. Sugar
- Table Sugar (sucrose): GI ~65
- Raw Honey: GI ranges from 35 to 58, depending on the floral source and composition
Why the range? Because not all honey is created equal. Floral variety, regional terroir, and even harvesting time can impact the ratio of glucose to fructose in honey — and that ratio determines its GI.
- Honeys with higher fructose content (like acacia) tend to have a lower GI.
- Honeys with higher glucose content (like buckwheat) will have a higher GI.
What This Means for Blood Sugar
Although honey contains natural sugars, its impact on your blood glucose is slower and less extreme than that of refined sugar.
- Raw honey may also promote a more stable insulin response due to its trace enzymes, minerals, and antioxidants.
- That said, it’s still a sugar, and large amounts can raise blood sugar just like anything else.
For people with prediabetes or type 2 diabetes, raw honey may be a slightly better choice than white sugar — but it still requires moderation and consultation with a healthcare provider.
Why Raw Honey Is Better Than Processed Honey
Processed or pasteurized honey may have:
- A higher GI due to loss of enzymes and nutrient content
- Added sugars or syrups that raise its glycemic load
- Less flavor complexity — causing people to use more to achieve the same taste
By contrast, raw honey delivers more flavor per spoonful and a gentler metabolic impact.
Pro Tips for Using Honey Wisely
- Use less than you think — raw honey is often sweeter than sugar
- Pair it with fiber-rich or high-protein foods to further slow absorption
- Avoid combining it with refined carbs (white bread, pastries) if blood sugar control is a goal
- Try low-GI varietals like acacia, sage, or tupelo honey
Final Thoughts
Honey isn’t a “free pass” for sweetening — but when compared to refined sugar, raw honey offers a gentler effect on blood sugar and adds real nutritional value.
If you’re looking to sweeten smarter, choose raw, local honey and enjoy it in moderation as part of a balanced diet.
Find trusted raw honey near you at HoneyMap.org and discover which varietals suit your taste — and your goals.
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