No Products in the Cart
Gift SetsSHOP NOW
Gift SetsSHOP NOW
A spoon of honey can turn a simple bowl of porridge into something rather special. If you are living with diabetes, the practical question is simple enough: can you enjoy honey, and how much makes sense?
This guide explains how honey affects blood glucose, why product quality still matters, and how to include a little sweetness mindfully. You will see the terms Raw, Organic Certified, Unprocessed, Unpasteurised and Unheated because they describe how the honey is handled, not a free pass on portion size.
Most people with diabetes can include small amounts of honey within a balanced eating pattern, provided it fits individual carbohydrate targets and any plan agreed with a healthcare professional. Honey still counts as a free sugar, so it deserves the same respect as any other sweetener. For everyday limits and label tips, the NHS has clear advice on how to cut down on sugar.
Honey is a natural mixture of fructose and glucose. Many honeys sit in the moderate range on the glycaemic index, which for some people means a gentler rise in blood glucose than table sugar. Even so, total carbohydrate and portion size remain the biggest drivers of your response. For practical guidance on reading labels and spotting hidden sugars, see Diabetes UK’s explainer on sugar and diabetes.
|
Sweetener |
Approximate GI* |
Carbohydrate per teaspoon |
What this means in practice |
|
Pure honey |
~50 to 60 |
~6 g |
Often a gentler rise than sugar, but portion size still rules. |
|
Table sugar |
~65 |
~4 g |
Slightly higher GI, lower carbs per level teaspoon due to density. |
* Glycaemic index varies by floral source and composition. The University of Sydney explains why honey values range widely, depending on the fructose to glucose balance, in this overview of honey and the GI.
Raw
Minimal handling and no fine filtration, so natural enzymes, traces of pollen and aromatic compounds remain to deepen flavour.
Organic Certified
Produced under audited standards for forage zones and beekeeping practice. If you would like to see what certification covers, Honey Heaven’s guide to organic honey standards sets out the details.
Unprocessed
No unnecessary steps beyond coarse filtering and bottling, which helps preserve natural character rather than stripping it away.
Unpasteurised
Not heat-treated at high temperatures. Gentle handling protects delicate volatiles and the distinctive profile of each floral source.
Unheated
Bottled without warming, which could alter flavour or texture. For a concise look at how we handle and present our range, see the overview of organic raw honey.
From a diabetes perspective, these quality markers elevate taste and provenance, not the grams of carbohydrate. A measured teaspoon of exquisite acacia honey still contributes a similar carbohydrate to a teaspoon of any other pure honey.
Talking in spoons is more useful than talking in theory. A level teaspoon of honey provides roughly 6 grams of carbohydrate, while a tablespoon sits nearer 17 grams. If you are keeping an eye on free sugars, a single level teaspoon used purposefully is easier to fit than a casual drizzle. For quick context on energy per spoon, many readers find our guide on how many calories are in a teaspoon of honey helpful.
It also helps to remember that nutrition advice treats honey as a free sugar. For a balanced overview of where honey fits in healthy eating, the British Heart Foundation’s Q&A on whether honey is good for you is a useful reference.
• Layer flavour, not volume. Half to one teaspoon of Raw or Unheated honey drizzled over porridge oats, natural yoghurt or wholegrain toast with nut butter gives lift without flooding the plate. Pairing with fibre and protein helps keep the overall rise steadier.
• Use honey where it shines. Unprocessed honey brings complex floral notes that travel further in dressings and glazes than plain sugar. A small amount with lemon juice and extra virgin olive oil is often ample for a side salad.
• Choose purity. Single-origin and Organic Certified jars help you avoid blends with added syrups. If you enjoy a delicate, floral character that tastes sweet with each spoonful, taste after a small addition before you reach for more.
• Your free sugar target for the day is already spoken for, which the NHS guidance above explains clearly.
• Labels look vague. If you spot ingredients such as glucose syrup or fructose syrup, look for a purer jar instead.
• Treating hypos. Follow your personal care plan. Clinicians often recommend precisely dosed glucose products for speed and predictability, rather than honey.
Measure, do not guess. Keep a measuring teaspoon in the cupboard. Note roughly 6 g of carbohydrate per level teaspoon and about 17 g per tablespoon.
Pair with fibre, protein or fat. Think oats, seeds, nuts, yoghurt, cheese, eggs or legumes somewhere in the meal to help steady the curve.
Savour the good stuff. A fragrant Raw, Unpasteurised spoonful is often more satisfying than a bigger serving of bland, heavily processed honey.
Build balanced plates. Fill half the plate with non-starchy vegetables, add a palm-sized portion of protein, a fist of wholegrains or pulses and a thumb of healthy fats. Honey is the accent, not the headline.
Keep consistency. If you count carbohydrates or adjust medication, log honey just as you would any other sugar source.
GI can be a useful lens, but it is not a licence to pour. As the University of Sydney notes in the resource above, honey GI values vary by floral source and composition. That is interesting for comparisons, yet portion size still decides your response. Two heaped tablespoons of a lower GI honey will raise blood glucose more than one level teaspoon of a slightly higher GI sweetener.
If you want an independent refresher on honey as a free sugar, the British Heart Foundation article linked earlier provides a calm, practical perspective. For broader advice on reducing added sugars in everyday meals, the NHS guide already mentioned is a reliable place to start. Together with Diabetes UK’s label guidance, these sources form a sensible trio for everyday choices.
If you enjoy a gentle, floral sweetness, acacia makes sense for mindful servings. Its light taste means a Raw, Organic Certified, Unprocessed, Unpasteurised and Unheated teaspoon can deliver more impact than you might expect, especially over warm porridge or stirred into thick yoghurt, where fibre and protein help keep things steady. If you would like to bring that style into your own kitchen, you can explore the provenance and flavour profile of our Natural Organic Hungarian Acacia Honey and keep to a level teaspoon.
• Breakfast bowl. Warm oats with chia and cinnamon, finished with half to one teaspoon of Unheated heather honey.
• Lunch salad. Roast carrot, lentil and feta salad dressed with lemon, a little Raw honey, mustard and olive oil.
• Supper glaze. Light brush of Unpasteurised wildflower honey with wholegrain mustard and dill on salmon, served with steamed greens and quinoa.
• Small treat. Thin pear slices with ricotta on rye crispbread, finished with half a teaspoon of Organic Certified acacia honey.
For more kitchen inspiration that keeps portions in check, browse seasonal and everyday favourites in the Honey Heaven recipes hub.
Honey, pure and Unprocessed
Pros: complex flavour per gram, culinary versatility, natural origin
Cons: still a free sugar, higher carbohydrate per teaspoon than granulated sugar due to density
Table sugar
Pros: easy to measure, predictable structure in baking
Cons: one-note flavour, can invite larger servings to reach the same taste
Non-nutritive sweeteners such as stevia
Pros: minimal or zero carbohydrate
Cons: can taste overly sweet, do not caramelise or ferment in recipes, not to everyone’s taste
Not automatically. Both raise blood glucose. Honey can be the more culinary choice because layered flavour often means you can use less. That becomes helpful if it reduces overall free sugars. For a balanced view on where honey fits, the British Heart Foundation article mentioned earlier is a helpful perspective, and the NHS guidance on limiting free sugars adds practical context.
Processing affects aroma and delicate compounds rather than the carbohydrate load. Choose Raw and Unheated for taste and provenance, then measure the portion.
That is personal and best set with your clinical team. As a practical habit, aim for a single measured teaspoon when you fancy honey and not every day. The NHS guide referenced above outlines a daily cap on free sugars that includes honey, and the Diabetes UK page helps with label reading and realistic swaps.
Honey can sit comfortably in a diabetes-friendly routine when you treat it with the same care as any other sweetener. Keep portions small, pair that measured teaspoon with fibre and protein, and choose quality jars that bring real flavour so a little goes a long way. If you enjoy lighter floral profiles like acacia, use them as a finishing touch rather than the main event. Savour it, measure it, and let good habits do the heavy lifting.
