Type 2 diabetes and the associated high-risk conditions necessitate careful dietary choices. Among the many food items under scrutiny, honey has emerged as a topic of considerable debate. Although honey has health benefits, it is a source of simple sugars and carbohydrates. As such, it is essential for individuals with diabetes, especially those using insulin, to regulate their carbohydrate intake carefully.
This article seeks to explore the impact of honey on diabetes, addressing important questions like Is honey good for diabetics? What is the role of honey for diabetics? What's the connection between honey and diabetes? And What makes honey different from other sweeteners? Honey is often classified as an "added sugar" on food labels, suggesting that it is not naturally present in other foods but rather added to enhance sweetness. The carbohydrates in honey primarily derive from glucose and fructose, which are simple sugars.
Every tablespoon of honey delivers:
- 64 calories
- 17 grams of sugar
- 17 grams of carbohydrates
- 0.06 grams of protein
- 0.04 grams of fibre
In addition, honey boasts an array of nutrients, including potassium, calcium, zinc, vitamin C, and antioxidants. However, these nutrients are not present in significant amounts. Thus, honey should not be relied upon as a primary source of these nutrients.
Honey and diabetes
Honey stands apart from conventional white or "table" sugar, which lacks any vitamins and minerals. Furthermore, honey has a lower glycemic index (GI) compared to sugar. The glycemic index measures the speed at which a carbohydrate raises blood sugar levels. Honey's GI score is 58, compared to sugar's 60. This indicates that honey raises blood sugar quickly, albeit slightly slower than sugar. However, this difference is minimal.
Given these characteristics, swapping sugar for honey may not provide any substantial benefits for individuals with diabetes since both affect blood sugar similarly. However, if you choose to consume honey, it is vital to be aware of the quantity you're consuming. Foods with honey in their name or sauce may contain more honey and carbohydrates than you realize, which can negatively impact your blood sugar and ability to take the correct amount of insulin.
Previously, the advice for people with diabetes was to avoid all foods with added sugars. However, current guidelines suggest that such foods, including honey, can be consumed in moderate amounts as part of a balanced diet. However, for insulin-dependent individuals, it is critically important to count the number of carbohydrates, including honey, consumed each day. This practice aids in determining the correct insulin dose. Proactively managing your intake of carbohydrates and fibre can help prevent your blood sugar from spiking. Even if you're on insulin, sustained high blood sugar can lead to health issues over time. Consequently, limiting honey is advisable. It's a good idea to consult with a diabetes educator, doctor, or dietitian specializing in diabetes to determine how much honey is safe for your specific situation.
Is honey bad for diabetics?
The question of whether honey is a suitable choice for people with diabetes remains contentious. Research indicates that honey exhibits anti-inflammatory and antioxidant properties. These characteristics could be especially beneficial for individuals with diabetes, who often experience increased inflammation levels. However, many other foods can provide antioxidants without a corresponding spike in blood sugar, suggesting they might be better options than honey for diabetics.
The majority of research on diabetes and honey has been conducted on laboratory animals. However, some human studies have also been carried out. For instance, a study by Turkish researchers found that type 2 diabetes patients who consumed 5-25 grams of honey daily for four months experienced reduced hemoglobin A1c (HbA1c) levels, which is an important indicator of blood sugar control over time. However, those who consumed more honey each day saw their HbA1c levels rise. The limited sample size of 64 people, half of whom received daily honey doses, makes it challenging to extrapolate these findings to a broader population.
Another study involving 48 people with type 2 diabetes found that daily honey consumption led to increased A1c levels. In this study, half of the participants received a honey dose for eight weeks.
Given these contrasting results, the question, 'Is honey good for diabetics?' doesn't have a straightforward answer. The evidence suggests that while honey may have potential health benefits, its high sugar content could negatively impact blood sugar control, especially when consumed in large quantities.
Can diabetics eat honey?
This question requires a nuanced response. Current dietary guidelines suggest that honey can be incorporated into a diabetic diet, but portion control is critical. Too much honey can lead to increased blood sugar levels and negatively impact insulin management. It is crucial to note that while honey isn't inherently "bad," it must be consumed with caution due to its high sugar content. It's essential to remember that, like other sweeteners, honey will increase blood sugar levels.
As for honey for diabetics, it's necessary to understand that while honey can be part of a diabetic diet, it is not a magic bullet for blood sugar control or overall diabetes management. It should be used sparingly and as part of a balanced diet rich in fibre, lean proteins, and healthy fats.
So, what is the connection between honey and diabetes? Ultimately, honey is a type of sugar, and its consumption affects blood sugar levels. People with diabetes should approach honey as they would any other source of simple sugars, consuming it in moderation and factoring it into their total daily carbohydrate count.
A Note on Honey and Diabetes Management:
In the context of diabetes, honey should not be considered a health food or a sugar substitute but rather as an added sugar. Like all other forms of sugars and carbohydrates, its intake should be carefully controlled, especially in individuals using insulin.
If you have diabetes and are considering adding honey to your diet, it's crucial to discuss it with your healthcare provider. They can provide personalized advice based on your overall health, blood sugar control, and other individual factors. Moreover, staying informed about the latest research on honey and diabetes can help you make informed dietary decisions that support your health and well-being.