Is Honey Keto? Your Guide to Honey on the Keto Diet

Blog » Keto » Is Honey Keto ? Your Guide to Honey on the Keto Diet It offers lots of health benefits, but is honey keto or low-carb friendly ? And what is beloved, anyhow ?


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beloved is made from those interfering little bees you credibly shriek aside from anytime one gets near. These modest insects may seem like a summer annoyance, but they ’ re one of the most valuable creatures on the satellite. Bees pollinate plants, helping to fertilize over 30 % of the global ’ randomness crops and 90 % of wild plants [ * ] .
Of all the foods you have bees to thank for, honey is the most wide known. Raw honey contains a host of nutritional benefits. It ’ sulfur packed with antioxidants and is a healthier alternative to sugar .
But is honey keto or suitable for a low-carb diet ? And how many carbs are in honey ? Find out with this guide to honey on the keto diet .

What Is Honey?

Honey has existed for 150 million years, with the foremost records of beekeeping dating back to 7,000 BC [ * ] .
Raw honey is a thick, aureate liquid. It ’ s a pure, unfiltered, natural sweetening produced by bees from the nectar of certain flowers .
Nectar is a sugary sweetness juice that the bee takes from the bloom and stores in its stomach. Bees have two stomachs — one for eat and one to carry nectar back to the hive [ * ] .

How Is Honey Different From White Sugar?

When it comes to the comparison of raw honey to cane sugar, there are respective factors to consider. Both contain two sugar molecules : glucose and fructose .
Honey and sugar are digested differently. The honey bee adds a special enzyme to raw honey. This breaks down the two carbohydrate molecules so it can be immediately used for energy [ * ] .
With table sugar, your soundbox does the work — it must break apart the sugar molecules using enzymes before you can store them as energy .

How Many Calories Are in Honey?

One tablespoon of table boodle ( sucrose ) contains 46 total calories, while a tablespoon of bare-assed honey contains 64 sum calories [ * ] [ * ]. Honey is higher in sum calories but typically sweeter than regular boodle since mesa sugar is stripped of much of its natural sweetness during action .

Is Honey Keto or Low-Carb?

unfortunately, honey is not a keto-friendly sweetening .

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One tablespoon of raw honey contains 17 grams of net carbs — 16 of which come from boodle. It contains zero gram of fat, no dietary fiber, and merely a tenth of a gram of protein. As you probably guessed from its nutrition facts, honey is a high-carb food and holds no place on the keto diet .

Will Honey Kick You Out of Ketosis?

Remember, ketonemia is a metabolic state. The keto diet provides guidelines to help you enter ketonemia. The average person can consume 25-50 grams of total carbs per sidereal day and persist in ketonemia. active people and endurance athletes report they can eat up to 100 grams of carbohydrates per sidereal day and stay in ketonemia .
technically, you could eat a high-carb food like honey and stay in ketonemia. however, eating honey in big quantities will prevent you from entering ketonemia and reverse your progress. That said, eating one tablespoon ( one serving size ) of honey probably won ’ thymine hinder your results .


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here are a few times when a small sum of honey is acceptable :

  • Targeted Ketogenic Diet (TKD): The TKD allows for 20-50 grams of extra carbs up to an hour before or after your workout window. If you’re an athlete, you could eat one tablespoon of raw honey pre- or-post workout.
  • Cyclical Ketogenic Diet (CKD): The CKD follows a traditional low-carb diet for five days, followed by two days of carb backloading. This means that for 24-48 hours of the week you replenish your glycogen stores with higher amounts of carbs. This is typically only recommended for endurance athletes who need higher amounts of carbs to perform.

If you ’ re able to stay in a state of ketonemia with a higher carb intake, you may find honey to be a absolutely acceptable part of your diet — a long as you consume it in easing. For keto diet beginners, it may be best to hold off .

Nutrients in Raw Honey

While honey is not desirable for the keto diet, it ’ s a healthy alternative to egg white sugar. Raw honey is abundant in unlike micronutrients, including vitamin B6, vitamin b1, niacin, vitamin b2, pantothenic acidic, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc [ * ] .
There are key health benefits you gain when you replace traditional table boodle with bleak honey. These can include weight loss, improved energy, an addition in antioxidants found and distributed throughout the body, a restful night ’ mho sleep, wound heal, antibacterial effects, and lower chances of developing diabetes [ * ] [ * ] [ * ] [ * ] [ * ].

Low-Carb Sweeteners to Use Instead of Honey

Is honey keto ? No, it isn ’ t keto-friendly. If you want to stay in ketonemia, it ’ randomness best to find other ways to sweeten your food or beverages .
rather of beloved, choose a sweetening with nothing calories that won ’ t spike your blood boodle. Like honey, these sweeteners are healthy alternatives to table carbohydrate and social station low on the glycemic index. They won ’ t spike your blood boodle or insulin levels — two adverse side effects of beloved .
Choose one of these keto-friendly sweeteners alternatively of beloved :

  • Stevia: This natural sweetener contains no calories, ranks zero on the glycemic index, and is 200-300 times sweeter than regular sugar[*].
  • Monk Fruit: Monk fruit sweetener is typically preferred to stevia, as it doesn’t have a bitter aftertaste. It also ranks zero on the glycemic index and is 300 times sweeter than sugar.
  • Erythritol: This is a sugar-free sweetener made up of sugar alcohols. It’s just as sweet as honey so you can use a one-to-one ratio.

Avoid Artificial Sweeteners on Keto

It might be tempting to replace beloved with artificial sweeteners since they all claim to have zero calories and are sugar-free. But some sweeteners could cause negative health effects .
Avoid artificial sweeteners like aspartame or Splenda. even though they are rid from sugar, they ’ ra not good for your overall health. Splenda has been found to raise blood carbohydrate and insulin [ * ] .
Studies show aspartame and saccharin could disrupt healthy catgut bacteria [ * ]. There ’ s besides a connect between aspartame and cancer, so it ’ mho best to stay away from it [ * ] .
Xylitol one s a sugar-free sweetening, but it ’ s not recommended to use all the time. One of the most signifcant drawbacks to it is that it could lead to difficulty losing weight [ * ] .

Is Honey Keto? No, It’s Not

While bleak honey beats most traditional sweeteners in terms of overall health benefits, it ’ s excessively high in carbohydrates and natural sugars to be a safe count for the ketogenic diet. The entirely means to make sensitive beloved a partially of your diet on a low-carb or keto diet is if you are :

  • Following the TKD and eat honey pre- or post-workout
  • Following the CKD and eat honey during your carb backloading
  • Are at or under 50 grams of carbs for the day, including the honey

Since honey is not low-carb or keto-friendly, you ’ re better off choosing stevia or monk fruit as a keto-friendly bait .


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