Does Honey Raise Blood Sugar? NHS Guidance

Does honey raise blood sugar? Yes, it does. Honey is a concentrated source of simple sugars, primarily fructose and glucose, and a single tablespoon contains around 17 grams of carbohydrate. Although honey has a somewhat lower glycaemic index than refined white sugar, the NHS classifies it as a free sugar alongside syrups and table sugar. For people managing diabetes or prediabetes, honey requires the same caution as any other added sugar. This article explains how honey affects blood glucose, which varieties have the lowest glycaemic impact, safe portion guidance, and what NHS and NICE guidelines say.

Does honey raise blood sugar levels?

Yes, honey raises blood sugar because it contains approximately 17 grams of carbohydrate per tablespoon, almost entirely as simple sugars. The NHS classifies it as a free sugar requiring the same dietary caution as table sugar.

Yes, honey does raise blood sugar levels, because it is a concentrated source of simple sugars, primarily fructose and glucose, which are absorbed into the bloodstream after digestion. According to UK nutrient composition data (McCance and Widdowson's Composition of Foods), a single tablespoon of honey contains approximately 17 grams of carbohydrate, almost entirely as sugars, so its effect on blood glucose is real and clinically relevant, particularly for people living with type 2 diabetes or prediabetes.^[1]

Honey has a glycaemic index (GI) that varies by variety, testing method and batch, but published values generally fall in the range of 45 to 64, which is lower than refined white sugar (GI approximately 65), according to data from the University of Sydney GI database.^[9] This means blood glucose tends to rise somewhat more slowly after honey than after an equivalent amount of table sugar, partly because of its higher fructose content. Some researchers have suggested that trace bioactive compounds may also play a role, though the evidence for a clinically meaningful effect from these compounds is limited, and portion size remains the dominant factor.

For people without diabetes, a small amount of honey consumed as part of a balanced meal is unlikely to cause a problematic blood glucose spike for most people, though individual responses vary depending on baseline glucose levels, activity and the rest of the meal. For those managing diabetes or insulin resistance, honey should be treated with the same caution as any other free sugar. The NHS classifies honey alongside syrups, fruit juices and table sugar as a free sugar that should be limited in the diet, regardless of its natural origin.^[2]

Important safety note: honey must not be given to infants under 12 months of age. The NHS advises this because honey can contain spores of Clostridium botulinum, which can cause infant botulism, a rare but serious illness. This warning applies to all types of honey, including raw and manuka varieties.

It is also worth noting that honey is not a suitable substitute for prescribed diabetes medication, and anyone adjusting their diet to manage blood glucose should discuss changes with their GP or diabetes care team first.

Which types of honey have the lowest glycaemic impact?

Acacia honey has a reported GI of 32 to 35 due to its high fructose content, while raw and darker varieties such as buckwheat may also have a modestly lower glycaemic impact. However, portion size matters far more than honey variety.

Some research suggests that raw, unprocessed honeys, particularly darker varieties such as buckwheat honey, may have a modestly lower glycaemic impact than highly processed or blended commercial honeys, with polyphenol content proposed as a possible contributing factor. However, the comparative evidence from well-controlled human trials is limited, and these differences should not be overstated. Portion size and total carbohydrate consumed remain the dominant drivers of blood glucose response, regardless of honey variety.

Manuka honey, produced from the Leptospermum scoparium plant and widely available in the UK, has been studied primarily for its antimicrobial properties.^[11][12] Some studies report GI values at the lower end of the honey range, though findings vary between batches and testing methods, and no robust clinical evidence establishes a meaningful glycaemic advantage over other raw honeys.

Acacia honey is another variety frequently cited for a relatively lower GI, with some research reporting values in the range of 32 to 35, attributed to its high fructose-to-glucose ratio.^[8] Because fructose is metabolised primarily in the liver rather than triggering an immediate insulin response, acacia honey may produce a gentler blood glucose rise in some individuals. That said, high fructose intake carries its own metabolic considerations, including potential effects on liver fat and triglyceride levels, so acacia honey is not a risk-free alternative.^[10] GI values for individual honey products also vary considerably depending on the testing protocol and the specific batch tested.

The claim that heat treatment consistently raises the GI of honey by degrading enzymes or polyphenols is not firmly established by high-quality comparative evidence, and readers should be cautious about placing too much weight on processing as a predictor of glycaemic impact. Choosing a raw, single-origin honey may offer a modestly lower GI in some cases, but the difference between varieties is unlikely to be clinically significant if portion sizes are not also controlled. The type of honey matters considerably less than the amount consumed.

How much honey can you safely have without spiking your blood sugar?

One to two teaspoons per day consumed as part of a meal is unlikely to cause a significant spike in most healthy adults, but even small amounts can raise blood glucose meaningfully in people with type 2 diabetes or impaired glucose tolerance.

There is no universally agreed safe upper limit for honey specifically, but UK dietary guidance on free sugars provides a practical framework: adults should consume no more than 30 grams of free sugars per day, and honey counts in full towards this total (NHS, 'Sugar: the facts').^[2] Based on UK nutrient composition data, a single teaspoon of honey weighs approximately 7 grams and contains around 6 grams of sugar, meaning even two or three teaspoons can account for a substantial portion of the daily free sugar allowance.^[1]

For people without diabetes who are otherwise healthy, one to two teaspoons of honey per day, consumed as part of a meal rather than on an empty stomach, is unlikely to cause a significant blood glucose spike for most people. Individual responses vary, however, depending on baseline glucose levels, physical activity, medication and the composition of the rest of the meal. Eating honey alongside foods that contain fibre, protein or fat slows gastric emptying and can blunt the glycaemic response, which is why adding a small amount of honey to porridge or natural yoghurt is generally preferable to consuming it in a hot drink or on its own.

For people with type 2 diabetes or impaired glucose tolerance, even small amounts of honey can raise blood glucose meaningfully, and individual responses vary considerably depending on medication, insulin sensitivity and the rest of the meal. Self-monitoring of blood glucose before and approximately two hours after eating honey can help individuals understand their personal response. Anyone using insulin or sulfonylureas should be particularly cautious, as these medicines lower blood glucose and the interaction with any carbohydrate source, including honey, needs to be factored into dose management. If you are taking insulin or a sulfonylurea and experience a hypoglycaemic episode, follow the treatment advice given by your diabetes care team; NHS and Diabetes UK guidance recommends fast-acting carbohydrate for hypo treatment rather than honey specifically.^[6][7]

If you are unsure how honey fits into your individual dietary plan, a GP, diabetes specialist nurse or registered dietitian can offer personalised guidance based on your current glucose control and treatment.

What do NHS and NICE guidelines say about honey and blood glucose?

Both NHS and NICE treat honey as a free sugar to be consumed in moderation, with no clinical endorsement of honey for blood glucose management. NICE guidelines on type 2 diabetes recommend a low free-sugar diet delivered with professional dietary support.

NHS guidance classifies honey as a free sugar and recommends limiting it in the same way as table sugar, syrups and fruit juices, with a population-wide target of no more than 30 grams of free sugars per day for adults (NHS, 'Sugar: the facts'). The NHS Eatwell Guide does not distinguish between honey and other added sugars when advising on a balanced diet, and the NHS does not endorse honey as a health food or as a tool for blood glucose management.

NICE guidelines on type 2 diabetes management (NG28 and its updates) recommend that people with type 2 diabetes follow a healthy, balanced diet that is low in free sugars, and that dietary advice is delivered by a healthcare professional with appropriate training.^[5] For people with established type 2 diabetes, NICE recommends access to structured diabetes education programmes such as DESMOND or X-PERT, which provide evidence-based support for dietary and lifestyle management.^[5] NICE does not recommend honey as a dietary intervention for blood glucose control.

The NHS Diabetes Prevention Programme is a separate initiative aimed at people who are at high risk of developing type 2 diabetes, including those with prediabetes or impaired glucose regulation, rather than those with an established diagnosis. If you are concerned that you may be at risk of type 2 diabetes, or if you are experiencing symptoms such as increased thirst, frequent urination or unexplained weight loss, speak to your GP, who can arrange appropriate testing and referral.

For people seeking support with weight management or blood glucose control through dietary change, a range of services is available. Bolt Pharmacy is a GPhC-registered UK online pharmacy offering online weight-management consultations, with prescriber review and pharmacist support, where clinically appropriate options may be discussed.

In summary, both NHS and NICE guidance treat honey as a source of free sugar that should be consumed in moderation by the general population and with particular care by those managing diabetes or prediabetes. Natural origin does not confer a clinical advantage sufficient to justify unrestricted use, and honey should not replace evidence-based dietary or pharmacological interventions recommended by a healthcare professional.

Frequently Asked Questions