Diabetic patients often hear that they should not eat sweets because these can lead to spikes in blood sugar levels. Can honey be a healthy alternative to sugar in candy and snacks?
A person’s blood sugar or blood sugar levels refer to how much sugar is in the blood. Sugar is the main source of energy for the body.
The pancreas secretes insulin, a hormone that keeps blood sugar at a safe level. In people with diabetes, the body either cannot use insulin correctly or cannot produce enough insulin.
How honey affects diabetic patients is still unclear. Some studies suggest that in moderation, it may be beneficial for type 2 diabetes patients.
What is honey?
Honey is a natural sweetener that can offer health benefits for diabetic patients.
Raw honey begins as nectar from flowers. After bees collect the nectar, it naturally breaks down into mono-sugars stored by bees in honeycombs.
Honeycombs allow the nectar to evaporate, forming a thick sweet liquid. That is honey.
Like other types of sugar, honey is a dense source of carbohydrates. Most of these carbohydrates are glucose and fructose, both of which are monosaccharides.
Unlike refined white sugar, honey also contains vitamins, minerals, and antioxidants.
Processed Honey vs. Raw Honey
Today, most honey undergoes processing, which means manufacturers have heated and filtered it. This strips some of honey’s nutritional value and potential health benefits.
However, raw honey retains these properties. For example, raw local honey may help with seasonal allergies.
Researchers attribute this to honey’s low glycemic index (GI) score and its ability to reduce inflammatory markers and improve cholesterol levels.
Doctors are unlikely to recommend switching to honey as the sole diabetes management strategy for humans. It does not substitute medications or a healthy lifestyle.
Infants under 1 year should not consume raw honey. Doing so puts them at risk for botulism poisoning, a potentially life-threatening food poisoning.
Nutrition
Raw honey, like white sugar, is a sweetener containing carbohydrates and calories.
Being a sugar, honey should be used in moderation.
One tablespoon of honey, weighing about 21 grams, contains around 64 calories, while 21 grams of granulated white sugar contain 80 calories.
This amount of honey also contains:
3.59 grams of water
17.25 grams of sugar
11 milligrams (mg) of potassium
1 mg of calcium
1 mg of phosphorus
1 mg of sodium
0.05 mg of zinc
0.1 mg of vitamin C.
It also contains some B vitamins.
Sugar contains almost no other nutrients.
Another important difference between white sugar and honey is digestion. The body uses enzymes present in honey to break it down, while digesting sugar requires enzymes from the body.
Another difference is related to the GI. This index measures how much a specific carbohydrate raises blood sugar levels. Foods with high GI scores tend to raise levels quickly and significantly but offer little nutritional value.
Some studies suggest that consuming honey may elevate insulin levels and lower blood sugar levels.
A small study in 2004 investigated the impact of honey and sugar on blood sugar levels.
Researchers found that a solution containing 75 grams of honey could raise blood sugar and insulin levels in type 2 diabetes patients within 30 minutes. An equivalent solution containing dextrose slightly raised blood sugar levels.
In comparison to the glucose group, the honey group saw a decrease in levels within 2 hours and maintained lower levels.
Researchers suggest that honey may raise insulin levels. This can explain why, even though both groups saw an increase in blood sugar levels, the honey group’s levels further decreased.
Honey reduces fasting blood sugar, measured after a person has fasted for at least 8 hours.
It increases levels of fasting C-peptide, which helps the pancreas know how much insulin to secrete and is crucial in maintaining blood sugar levels within a healthy range.
It raises postprandial (after meal) C-peptide levels, indicating the amount of peptide after a person has eaten.
Future Therapeutic Effects
In 2012, a study involving 50 type 1 diabetes patients found that honey, compared to sucrose, was less likely to elevate blood sugar levels. The study group concluded that honey may one day play a role in treating pancreatic beta cells responsible for insulin production.
However, researchers cautioned that confirming these effects and establishing beneficial doses will require more human studies and long-term research.
An 8-week study involving 48 Iranians found that consuming honey did not appear to raise fasting blood sugar levels. Participants who consumed honey also experienced weight loss and reduced blood cholesterol levels.
Researchers also tested participants’ hemoglobin. Hemoglobin is a protein that transports oxygen to body cells. As glucose enters cells, it binds to hemoglobin.
By measuring the degree of hemoglobin binding with glucose, in a hemoglobin A1C test, doctors can estimate a person’s average blood sugar levels over the past few months.
People with higher hemoglobin A1C levels are at higher risk of diabetes and may have poorer blood sugar management.
Researchers noted that participants in the honey group experienced an increase in hemoglobin A1c, indicating long-term elevated blood sugar levels. Consequently, the team advised diabetic patients to “use honey cautiously.”
Other studies suggest honey may have additional benefits because it contains antibacterial, antioxidant, and anti-inflammatory properties.
In 2014, Greek researchers reported similar findings, suggesting honey may help combat inflammation processes associated with diabetes, atherosclerosis, and cardiovascular disease, all of which are features of metabolic syndrome.
Supplementing Diabetes Medications
Using honey as a healthful alternative to refined sugars, such as white sugar, sucrose, and powdered sugar in the treatment of diabetes
However, it should be used in moderation. It can also cause spikes in blood sugar levels, especially when a person uses honey instead of replacing another form of sugar.
Some commercially produced honeys are not pure and may contain added sugars or syrups.
It is also crucial to note that raw honey can contain toxins that can lead to botulism poisoning or pose risks to infants under 1 year.
While honey offers nutrition, other foods, such as fresh fruits and vegetables, are better sources of these nutrients as they also provide more fiber and water, minimizing spikes in blood sugar levels.
Diabetic patients should consume as few sweeteners as possible as frequent blood sugar spikes can hasten the progression of diabetes.
What are Carbohydrates?
Carbohydrates break down into sugar during digestion, providing the body with most of its energy.
How Many Carbohydrates Can Diabetic Patients Consume?
Honey contains carbohydrates that can raise a person’s blood sugar levels.
The National Institute of Diabetes and Digestive and Kidney Diseases recommends carbohydrates to make up 45-65% of a person’s recommended daily calorie intake.
According to the Food and Nutrition Board at the Institute of Medicine, the medical community has not established daily recommended amounts of carbohydrates, fats, and proteins for diabetic patients. The correct amount depends on the individual.
Determining how many carbohydrates to consume requires considering several factors, including:
Insulin sensitivity
Quality of sleep
Body fat percentage
Level of activity
Diabetic patients should collaborate with their healthcare team to find the suitable amount for them.
Once a person knows how many carbs they should eat each day, they can adjust their food choices and portions accordingly.
It is also important to note that the type and amount of carbohydrates will affect blood sugar levels. Healthcare professionals can help determine each person’s carbohydrate needs.
Fiber intake is crucial in controlling postprandial blood sugar spikes. Each meal should contain a good amount of fiber.
The recommended daily fiber intake is:
For women aged 19-30: 28 grams (g)
For men aged 19-30: 33.6 grams
Generally, if a person eats three meals a day, each meal should contain 8.5-11.2 grams of fiber to meet daily fiber needs and help control blood sugar levels.
Most of a person’s carbohydrate intake should consist of healthy, unprocessed, high-fiber carbohydrates. These include whole grains like barley, whole grain bread, legumes, peas, whole oats, as well as whole fruits and vegetables.
Honey may have many health benefits. It may promote higher insulin levels and lower blood sugar levels compared to other forms of sugar.
However, more research is needed to confirm its safety as an alternative for diabetic patients.
It is best to use honey as a substitute for other sugars rather than as an additional sweetener. Moderation is key, and if it causes a significant spike in blood sugar levels, discontinue its use.
