The short answer: no.
The long answer: still no, but that doesn’t mean honey is bad for you or can’t be part of a healthy diet. Honey just happens to be high in carbs––which are healthy and valid sources of fuel for your body in moderation––while the keto diet requires consuming almost no carbs at all.
Keto, short for the ketogenic diet, is a low-carb, high-fat diet trend in the vein of the Paleo, South Beach and Atkins diets. To quote the Harvard Health Letter:
“The keto diet aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.”
The keto diet typically limits a dieter to a set amount of carbs a day, often 0g, 20g or 40g. So, if a keto adherent really wanted to sneak in some honey, they could: a spoonful or two at most. But a little sweetness would come at a steep cost. They’d have to fill up on only fat and protein for the rest of the day, which would mean no fruits, grains, legumes, nuts and very few vegetables.
We’re a honey company, not a keto company, so we’ll be frank: we think honey belongs in just about every diet, even the ones that restrict carbs. Raw and unfiltered honey is made almost entirely out of glucose and fructose––simple sugars that digest more slowly than sucrose, the main component of table sugar. Because they digest more slowly, they have a lower Glycemic Index, which is the technical way of saying they don’t cause a strong sugar crash.
Raw and unfiltered honey has something to offer everyone. Our advice? Try it, even if you’re on a diet.
FAQs
The long answer: still no, but that doesn't mean honey is bad for you or can't be part of a healthy diet. Honey just happens to be high in carbs––which are healthy and valid sources of fuel for your body in moderation––while the keto diet requires consuming almost no carbs at all.
Is keto honey good? ›
Because honey is a sugar and contains a lot of carbohydrates, eating honey can kick you out of ketosis. On keto, you need to limit carbohydrate consumption in general. For that reason, it's not recommended to consume honey if you are on a keto diet.
How much honey will break ketosis? ›
A tablespoon of raw honey contains around 17 grams of carbohydrates. The exact amount varies, but since ketogenic diets typically allow 20-50 grams of carbs daily, even a tiny amount of honey (about 17 grams net carbs per tablespoon) could disrupt ketosis due to its high carbohydrate content.
What can you substitute for honey on keto? ›
Keto Honey Substitutes
| Texture |
|---|
| Stevia | Powder or liquid |
| Erythritol | Granular which is similar in texture to refined sugar |
| Allulose | Powdered, which is similar to processed sugar |
| Monk Fruit Sweetener | Granular or liquid |
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If you're on a low carb diet, you should limit your intake of sugar, honey, maple syrup, and other forms of sugar, which are high in carbs but low in important nutrients.
Will one tablespoon of honey kick me out of ketosis? ›
Honey is 100% carbohydrate, so it isn't part of the keto diet plan. For reference, one tablespoon of honey contains 17.2 grams of sugar. If you want to kick yourself out of ketosis, honey is a good way to do that.
What is the healthiest sweetener on keto? ›
Top 6 Keto Sweeteners
- Stevia. Stevia or stevia leaf extract is a low-carb sweetener. ...
- Monk Fruit. Another keto-friendly sweetener is monk fruit (Luo Han Guo). ...
- Erythritol. Erythritol is a naturally occurring sugar alcohol (polyol) found in fruits like grapes and watermelon. ...
- Xylitol. ...
- Maltitol. ...
- Yacon Syrup.
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Will 1 teaspoon of sugar kick me out of ketosis? ›
In conclusion, sugar can kick you out of ketosis and prevent your body from burning fat for energy. If you're following a ketogenic diet, it's important to limit your intake of sugar and opt for keto-friendly sweeteners. This will help you to reach your weight loss or health goals and maintain optimal health.
What to use in place of honey? ›
But if you're looking for an easy swap, these are generally a 1:1 replacement and offer a similar sweetness:
- maple syrup.
- molasses.
- agave syrup.
- corn syrup.
- golden syrup.
- rice malt syrup.
Honey has a lower glycemic index (GI) than sugar, too. The glycemic index measures how quickly a carbohydrate raises blood sugar levels. Honey has a GI score of 58, and sugar has a GI value of 60. That means honey (like all carbohydrates) raises blood sugar quickly, but not quite as fast as sugar.
Why is honey so high in carbs? ›
Honey and sugar are both carbs that consist of two types of sugar: glucose and fructose. But the concentration of the two is not the same. Honey contains 30% glucose and 40% fructose.
How much honey per day on keto? ›
So, if a keto adherent really wanted to sneak in some honey, they could: a spoonful or two at most. But a little sweetness would come at a steep cost. They'd have to fill up on only fat and protein for the rest of the day, which would mean no fruits, grains, legumes, nuts and very few vegetables.
What happens if you eat no carbs for a week? ›
Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.
What sweets can I eat on keto? ›
Healthline's picks of the best keto candies
- SmartSweets Gummy Bears.
- ChocZero White Chocolate Peanut Butter Cups.
- Lily's Dark Chocolate Covered Caramels.
- Go Better Keto Dark Chocolate Hazelnut Butter Cups.
- Stevita Naturals Hard Candy.
- Cocomels Coconut Milk Caramels in Sea Salt.
- Dr. ...
- BHU Keto Truffle Fat Bombs.
Is honey keto friendly? Honey is not recommended as something to have on a keto diet, as it is primarily made of sugar, and even a small serving could kick someone out of ketosis. A single tablespoon can contain up to 30 grams of carbs!
Is honey healthier than sugar? ›
So is there a definitive answer to which is healthier, honey or sugar? Both should be consumed in limited amounts. Honey may have a slight edge, but excess consumption of either is more dangerous to your health than the advantage of choosing one over the other.
What sugar to avoid on keto? ›
On a keto diet, sugar in all its forms should be avoided. It will likely impede your progress. Note that many sweeteners – white or brown sugar, maple syrup, coconut sugar and dates – have a number of exactly 100. This is because these sweeteners are made of sugar.
Will 2 teaspoons of sugar kick me out of ketosis? ›
In conclusion, sugar can kick you out of ketosis and prevent your body from burning fat for energy. If you're following a ketogenic diet, it's important to limit your intake of sugar and opt for keto-friendly sweeteners. This will help you to reach your weight loss or health goals and maintain optimal health.
