The glycaemic index (GI) of honey typically ranges between 50 and 60, making it a moderate-GI food. However, the GI can vary widely depending on the type of honey:

• Acacia honey: Low GI of 32 (gentle on blood sugar).
• Manuka honey: Moderate GI of 54-59.
• Tupelo honey: Higher GI of 74 (causes quicker sugar spikes).

Honey’s GI is influenced by its fructose-to-glucose ratio, floral source, and processing. Compared to table sugar (GI 65-80), honey often has a gentler effect on blood sugar. For better blood sugar management, opt for low-GI varieties like acacia honey and consume in small portions (1-2 teaspoons). Pairing honey with protein or fibre-rich foods can further reduce its impact.

Understanding how different carbohydrates affect blood sugar is key to making informed dietary choices. Check out your guide to carbohydrates and the glycaemic index to learn more about their impact on glucose levels.

What is the glycaemic index (GI)?

The glycaemic index (GI) is a system that ranks foods on a scale from 0 to 100 based on how quickly they raise blood sugar levels compared to pure glucose, which is assigned a value of 100. Developed in the 1980s by Dr. David Jenkins, this scale helps us understand how different carbohydrates affect the body.

GI categories and examples

Low-GI foods are digested more slowly, leading to steadier blood sugar levels and longer-lasting energy. For instance, honey's GI can vary depending on its composition, showing how different factors influence blood sugar responses.

How GI is measured

To calculate GI, researchers measure blood sugar levels after someone eats 50 grams of carbohydrates from a specific food. These levels are then compared to the response from pure glucose to determine the GI value.

Several factors can impact a food's GI:

• Processing methods: Highly processed foods usually have a higher GI.
• Physical form: Ripeness and texture can change a food's GI.
• Fibre content: Foods high in fibre tend to have lower GI values.
• Fat and protein content: These nutrients can slow digestion, reducing the GI.

The Diabetes Australia suggests incorporating low and moderate GI foods into meal planning to help manage blood sugar levels more effectively.

With this understanding of GI, we can now look at where honey falls on the scale and what factors influence its GI value.

Looking for more ways to keep your blood sugar steady? Explore our top 10 low-GI foods for stable glucose levels and discover the best nutrient-packed choices to support metabolic health.

Honey's glycaemic index

Honey falls into the moderate glycaemic index (GI) category, which means it should be consumed thoughtfully, especially by individuals keeping an eye on their blood sugar levels.

Honey's average GI

The GI of raw honey usually ranges between 50 and 60, though it can vary from 35 to 85 depending on the type. For example, acacia honey has a GI as low as 32, while tupelo honey can go as high as 74. Compared to table sugar, honey often leads to a gentler rise in blood sugar levels.

To understand why these variations occur, it’s important to look at what influences honey’s glycaemic index.

Factors influencing honey's GI

Several factors play a role in determining honey's glycaemic index:

• Floral source: The flowers bees collect nectar from affect the sugar composition of honey. For instance, Manuka honey has a GI between 54 and 59, thanks to its unique chemical properties
• Processing: Raw honey tends to have a lower GI due to its natural, complex sugars and compounds that slow glucose absorption. Processing can alter these properties, potentially increasing the GI.
• Sugar composition: Honey is made up of about 38% fructose (GI of 23) and 31% glucose (GI of 98), along with other sugars and compounds.

These factors not only explain honey's GI but also how it stacks up against other sweeteners.

Honey vs. other sweeteners: GI comparison

For people managing blood sugar, research suggests that consuming smaller amounts of honey (around 15g or less) can lead to more stable glucose responses.

Honey's effect on blood sugar levels

Honey does raise blood sugar, but its effects are more complex compared to refined sugars. Its unique composition and how the body processes it play a big role in how it impacts blood sugar levels.

How honey's composition affects blood sugar

Honey is made up of glucose (31%) and fructose (38%), which influence blood sugar differently. Fructose has a lower glycaemic index (GI) of 23, while glucose has a much higher GI of 98. This balance varies by honey type. For example, acacia honey, with more fructose, leads to a gentler blood sugar response. On the other hand, tupelo honey, higher in glucose, causes a quicker spike.

Interestingly, honey brings more to the table than just sugar. It contains elements that may help manage blood sugar when consumed wisely:

Studies suggest that consuming small amounts of honey (15g or less) results in a more controlled blood sugar response compared to refined sugar. Its additional compounds may also contribute to its gentler effect on blood sugar.

Precautions for blood sugar management

If you're keeping an eye on your blood sugar, stick to 1-2 teaspoons (5-10g) of honey at a time. Pair it with protein or fibre-rich foods to slow its absorption. Lower-GI honeys like Manuka or acacia may be better options for this purpose.

Dr. Michelle Woolhouse from Vively notes:

‍"Tracking your response to different honey types with CGM helps make informed consumption decisions."

For individuals with diabetes or prediabetes, it’s essential to include honey in your daily carb count. Regular blood sugar checks are key, especially when adding honey to meals. Continuous Glucose Monitoring (CGM) devices can provide personalised insights, helping you understand how honey affects your blood sugar and make smarter dietary choices.

Wondering how protein affects your blood sugar? Learn more in what does protein do to glucose levels? and discover its role in maintaining stable energy levels.

Using CGM to monitor honey's impact

Continuous Glucose Monitoring (CGM) devices provide a detailed way to track how honey influences blood sugar levels in real time.

How CGM works

A CGM system typically includes three parts: a sensor that measures glucose in the fluid between your cells, a transmitter that sends the data, and a mobile app that displays the information. This setup allows you to monitor how your blood sugar reacts to different honey types without needing fingerstick tests.

Tracking honey's effects

To understand how honey impacts your blood sugar:

• Log the type and amount of honey you eat.
• Track the timing and context, and monitor glucose levels for 2-3 hours.
• Record any physical activity during this period.

By collecting this information, you can identify how your body reacts to various honey types and portion sizes. Wearing a CGM consistently for at least 14 days with active monitoring for 70% or more of the time ensures accurate and reliable results.

Interpreting CGM data

Platforms like Vively can help you analyse your CGM data using specific metrics:

• Time in Range (TIR): The percentage of time your glucose stays within the healthy range (3.9-10.0 mmol/L).
• Peak glucose levels.
• Recovery time to baseline.
• Patterns in response to different honey types.

Dr. Michelle Woolhouse from Vively emphasises focusing on time in range rather than isolated spikes for a more complete understanding of how honey affects metabolic health. By analysing your body's unique response through CGM, you can make better-informed choices about including honey in your diet.

Tips for mindful honey consumption

Incorporating honey into your diet while keeping blood sugar levels in check requires careful attention to portions and food pairings. Here are some practical tips to help you enjoy honey responsibly.

Honey serving sizes

Managing portion sizes is key to controlling honey's effect on blood sugar. Experts recommend limiting honey intake to 1-2 teaspoons (5-10 grams) per serving. For reference:

• 1 teaspoon (5g) contains 3.8g of carbohydrates, making it ideal for sweetening beverages or drizzling over snacks.
• 2 teaspoons (10g) provide 7.6g of carbohydrates and work well in recipes for cooking or baking.

If you're consuming honey daily, try to stay within 15g (one tablespoon), which contains 11.4g of carbohydrates.

Pairing honey with other foods

Combining honey with high-protein or fibre-rich foods can help slow sugar absorption. Great options include:

• Greek yoghurt
• Whole grain toast
• Overnight oats

These combinations can reduce the glycaemic impact of honey, making it easier to maintain stable blood sugar levels.

Lower GI sweetener alternatives

If you're looking for sweeteners with a lower glycaemic index than honey, consider these natural options:

Using these alternatives, along with tools like continuous glucose monitoring (CGM), can help you make informed dietary choices. By balancing honey consumption with thoughtful food pairings and alternatives, you can enjoy sweetness without compromising blood sugar control.

Conclusion: honey's glycaemic index key points

Knowing the glycaemic index (GI) of honey can help in managing blood sugar. With a GI of 50-60, honey is a better alternative to table sugar, which has a GI of 80.

Research shows honey affects the body differently than sucrose. Studies suggest it causes less glucose intolerance and fewer symptoms of discomfort.

Honey's composition also influences its impact on blood sugar. A teaspoon provides about 17 grams of carbohydrates. In individuals with type 1 diabetes, honey raises blood sugar within 30 minutes but levels out within two hours.

For a more personalised understanding, continuous glucose monitoring (CGM) can help track how honey affects blood sugar in real-time. Programs like Vively's CGM make it easier to monitor these changes and adjust dietary choices accordingly.