Much like sugar, honey is high in carbs. Does that mean it’s completely off-limits on a keto diet? Read on to find out all about honey and how it may work with your new keto lifestyle.
While on a keto diet, you want to keep your carb intake to a minimum to keep your body in a constant state of ketosis. This can mean adjusting what you eat. From foods to sweeteners, everything you eat has to be keto-friendly.
What’s in Honey?
A sweet liquid secreted by honeybees, golden honey is sticky and delicious. It has a very unique flavor and makes a great substitute for refined sugar.
Used in baked goods, over cereals, in candy form, or even in medicines, honey is an age-old cure-all. To be safe, always choose raw honey. Some store-bought brands may contain added sugars and should be avoided.
Is Honey Keto-Friendly?
The keto diet includes a minimum of carbs per day and avoids all sugar, including rich honey. Honey is made up of fructose and glucose, which are both no-nos on a keto diet.
If you consume too much of these types of sugar, you will kick your body out of ketosis. Though healthier than refined sugar, honey is not a keto-friendly choice.
How Many Net Carbs In Honey?
There are 17.3g of carbs per tablespoon of honey and no fiber, as per the USDA.
Is Honey Mustard Keto?
Most honey mustard varieties contain preservatives or added sugar. Be sure to read the label to choose one without extra carbs and sugar. There are some brands with only 1g to 2g of carbs per tablespoon.
Is Raw Honey Keto-Friendly?
Raw honey and processed honey both contain fructose and glucose. This means neither one is ideal for keto dieters.
Honey Nutrition (Macros)
How Many Carbs In Honey?
According to the USDA, there are 17.3g of carbs per tablespoon (21g) of honey.
Honey is fat-free.
There is very little protein in honey.
There are 64 calories per tablespoon of honey. The calories are mainly from carbs and sugar.
Best Keto Honey Substitutes
A zero-calorie sweetener that won’t kick up your blood sugar levels is a better choice. Here are some keto-friendly alternatives to honey:
- Stevia: This natural option has zero calories, is low on the glycemic index, and is 200 to 300 times sweeter than refined sugar.
- Erythritol: Made up of sugar alcohols, this zero-calorie sweetener can be used at a 1:1 ratio in place of honey.
- Monk Fruit: This is a naturally-sourced sweetener that is often referred to stevia. It has a little bit of an aftertaste and is low on the glycemic index. It tastes 300 times sweeter than refined sugar.
- Sucralose: Sucralose is commonly found in diet soft drinks and low-calorie beverages. It is an artificial sweetener that our bodies do not process. There are zero carbs or calories.
Sweeteners to Avoid on A Keto Diet
On a keto diet, it is best to avoid artificial sweeteners like aspartame or Splenda. Though sugar-free, they are not best for your health. Splenda can actualy spike blood sugar and insulin levels.
Aspartame and saccharin are also known to interfere with healthy gut bacteria. Aspartame has also been linked to cancer.
Xylitol is a sweetener that is sugar-free and isn’t always recommended. It can prevent weight loss.
Is Honey Ok on A Low-Carb Diet?
You can eat honey on a low-carb diet, but in very small servings. Depending on your carb limit per day, you may be able to have a taste of honey here and there. You can use it as a sweetener or in low-carb recipes to substitute for sugar. Be mindful of the carb content.
How Many Carbs in Honey Mustard?
As per the USDA, there are 3.7g of carbs in one tablespoon of honey mustard. Be sure to read the nutritional label to verify there are no additives.
Can You Have a Spoonful of Honey on Keto?
A whole tablespoon of honey could easily kick you out of ketosis. It is healthier than sugar, but it can still boost blood sugar levels and contains far too many carbs.
Can You Add Honey to Keto Coffee?
Coffee has no calories, no sugar, and no carbs in its natural state. Adding sugar or honey can change the carb content, making it non-ketogenic.
Is Organic Honey Keto-Friendly?
Organic honey is harvested and processed without the use of chemicals and pesticides. It is not keto-friendly and remains high in carbs.
Where Can I Buy Keto Honey?
Here are some keto-friendly brands of honey:
- Nature’s Hollow Honey Substitute
- Health Garden Xylitol Honey
- All-u-Lose Honey Syrup
- Sweet Nature Xylitol Honey
- ChocZero Keto Honey
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Keto Honey Recipe
- 1 cup water
- 1/2 cup brown Lakanto sweetener
- 1/8 teaspoon xanthan gum
- 1 tablespoon honey flavoring
- pinch of salt
- Combine water and sweetener in a small saucepan over medium heat. Cook until the sweetener is completely dissolved and the liquid is bubbling slightly.
- Reduce heat and whisk xanthan gum in gradually. Be careful not to add too much or the mixture will thicken as it cools.
- Add honey flavor and pinch of salt.
- Cool to room temperature and transfer to a container with a tight lid.
- Store in the refrigerator.
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