When you’re living with diabetes, it will be important to keep track of how much sugar you consume. That doesn’t only include the foods where the sugar is obvious, either. Sometimes, the sugars you need to be wary of are hidden in items that are usually considered to be healthy. Honey is just one of those ingredients that you need to use carefully if you’re diabetic.
Is Honey Different From Other Sweeteners?
The main difference between honey and other sweeteners is how it's made. Honey is a natural sweetener that comes from bees consuming nectar. This nectar is about 80% carbohydrate and 20% water, which explains why a tablespoon of raw honey has about 60 calories and 17 grams of carbohydrates. Additionally, honey contains some vitamins and minerals that sweeteners don’t.
Is Honey Good For Diabetics?
Whether or not honey is good for diabetics is still debatable. As mentioned previously, honey contains a few beneficial nutrients. Those nutrients include potassium, folate, magnesium, Vitamin C, iron, calcium, and zinc.
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Honey also has antioxidant and anti-inflammatory properties that are good for your health.
According to a recent study, having a little honey per day resulted in people with diabetes being able to manage their blood sugar levels more effectively.
However, more work needs to be done in this regard so don’t have honey daily unless you’ve been given the go-ahead by your doctor.
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How Much Honey Can A Diabetic Have?
Despite its potential benefits, the American Heart Association recommends that you treat honey the same way as any added sugar. That means women shouldn’t have more than 2 tablespoons of it per day and men should limit themselves to 3 tablespoons of honey per day. This is only a guidance, however, and it’s best to get a more specific number from your doctor.
Can I Substitute Honey For Sugar?
This is usually a matter of personal preference instead of a move to be healthier or safer with your sugar consumption. Since honey tastes sweeter than granulated sugar, it’s no surprise that it contains more calories and carbohydrates than the same amount of sugar. Though that usually means that you’ll use less of it in your cooking or baking, it can still result in an unwanted spike in your blood sugar level.
How Does Honey Affect Blood Sugar?
Honey is a carbohydrate and as such, will increase your blood sugar level when consumed. Though it has a lower glycemic index than table sugar, it still doesn’t mean that you can have honey without any consequences. That’s why health experts often recommend that people with diabetes use honey in moderation.
What Are The Benefits Of Eating Honey For Diabetic Patients?
The antioxidants in honey can help to prevent cell damage and may encourage the healing of wounds. Honey also has anti-inflammatory properties that according to certain studies can help to reduce inflammation in the body. This kind of inflammation has been shown to contribute to chronic illnesses like heart disease so eating honey might be beneficial.
Finally, the oligosaccharides in honey have been found to support good gut health. That’s important because a healthy gut microbiome has been linked to many aspects of overall health such as good digestion, good mental health, and sleeping better.
Are There Risks To Eating Honey If You Have Diabetes?
Given that honey is a source of sugar, you run the risk of blood sugar level spikes if you consume it.
You should also note that some varieties of honey contain added sugar and will have a more dangerous effect on your blood sugar levels than eating honey by itself. Since some types of honey haven’t been processed, they can lead to infections in those who have a compromised immune system.
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How To Safely Enjoy Honey With Diabetes?
The best way to enjoy honey when you have diabetes is to limit its consumption. Though it can be enjoyed in small quantities from time to time, it can also affect how well you can manage your condition.
Final Words On Honey And Diabetes
While honey has some good health benefits, there are also some risks to consuming it. You may still experience spikes in your blood sugar levels that put your diabetes management in jeopardy. You should consult your doctor before adding honey to your diet.
