6 reasons diabetics should avoid honey consumption – For generations, honey has been revered as a natural sweetener, praised for its healing properties and delicious taste. However, for those managing diabetes, this golden elixir may not be all it’s cracked up to be. While honey boasts some nutritional benefits, it has the potential to impact blood sugar levels and raise concerns for individuals with this chronic condition, diabetes.
6 reasons diabetics should avoid honey consumption
1. High sugar content: Honey is undeniably high in sugars (around 80%). While this presents a concern for blood sugar spikes, it’s important to note that honey primarily contains approximately a mix of 40% fructose and 30% glucose, with fructose having a slower impact on blood sugar than glucose. Therefore, people with diabetes should avoid or limit honey consumption as part of their diabetes management plan.
2. Blood sugar spikes: Honey has glycemic index score of 58, which means it raises blood sugar quickly, but not quite as fast as sugar. It’s important to note that individuals’ glycemic responses to honey can vary depending on factors like type and severity of diabetes, overall diet composition, and portion size.
3. High Glycemic Index: Honey has a moderate to high glycemic index (GI) and glycemic load (GL) compared to other sweeteners. The GI of honey ranges from 32 to 85, depending on the variety and processing. The GI measures how quickly a carbohydrate-containing food raises blood glucose levels, with a high GI showing that the food causes a quick spike in blood sugar levels. The glycemic load (GL) considers the GI and the amount of carbohydrates in a food. Raw honey has a high GL because it contains a significant amount of carbohydrates per serving, even though its GI is moderate. While raw honey does contain some beneficial nutrients, such as antioxidants and antimicrobial compounds, people with diabetes should consume it in moderation, especially if they have prediabetes or diabetes, as it can significantly raise blood sugar levels.
4. Insulin sensitivity: Research on honey’s impact on insulin sensitivity is conflicting. Some studies suggest it might even improve insulin sensitivity compared to other sugars, while others show no significant difference. Next read Which Sweetener Impacts Insulin Sensitivity the Most?
5. Weight gain: Excess calorie intake from any source, including honey, can contribute to weight gain. This is particularly concerning for diabetics as carrying extra weight can worsen insulin resistance and complicate diabetes management.
5. Limited research: While research on honey’s impact on diabetes is ongoing, conclusive evidence is still lacking. More long-term, large-scale studies are needed to fully understand its implications for diabetic health.
Therefore, rather than completely avoiding honey, cautious consumption and open communication with a healthcare professional are crucial. They can help individualize your dietary plan, taking into account your specific type and severity of diabetes, medication use, and overall health goals.
Note…
The recommendation to avoid honey may not be absolute for all diabetics. Some individuals, particularly those with well-controlled diabetes, may be able to tolerate small amounts of honey as part of a balanced diet. Consulting a healthcare professional or registered dietitian is crucial for personalized guidance.
Even for individuals who can tolerate honey, moderation is key. Limiting honey intake to very small amounts and carefully monitoring blood sugar levels is essential.
Several sugar substitutes with lower glycemic index and less impact on blood sugar are available for diabetics. Explore options like stevia, erythritol, or monk fruit sweetener.
Remember, managing diabetes effectively requires a holistic approach that includes healthy dietary choices, regular physical activity, and proper medication adherence. While honey may not be the best choice for all diabetics, it’s important to consider individual needs and consult with healthcare professionals for personalized advice.
Other natural sweeteners that are safe for diabetics
Some natural sweeteners that are safe for diabetics include:
- Monk fruit extract: It naturally contains mogrosides, which are antioxidants responsible for its sweet taste.
- Stevia: A natural, zero-calorie sweetener that may help lower both blood pressure and blood sugar levels.
- Erythritol: A sugar alcohol with a low glycemic index, which doesn’t spike blood sugar levels while providing a relatively close sweetness to honey.
- Fresh fruit: Fresh fruits can be used as natural sweeteners, but it’s important to be mindful of portion sizes due to their natural sugar content.
- Agave Nectar: While it’s a popular sweetener, it’s important to use it in moderation, as it can still affect blood sugar levels.
The information in this article is backed by research findings from NCBI and the image used is from depositphotos
