Is Raw Honey Suitable for the Keto Diet?

The ketogenic diet is a low-carb, high-fat eating plan designed to put your body into a state of ketosis by restricting carbohydrate intake, allowing it to burn fat for energy. Typically, daily carb intake is limited to 20-50 grams.

Carb Content in Raw Honey

• Carb Content: Raw honey is still high in carbs. A tablespoon (about 21 grams) of raw honey contains approximately 17 grams of carbs, almost entirely from sugars. This makes it difficult to fit into the carb limits of a keto diet.
• Impact on Ketosis: Due to its high carb content, raw honey can quickly kick you out of ketosis, especially if you’re strictly following a keto diet.

Glycemic Index of Raw Honey

Raw honey has a glycemic index (GI) of 58, which means it can cause a rapid spike in blood sugar levels. This is similar to regular sugar, which has a GI of 60. For those trying to control blood sugar or maintain ketosis, this is a concern.

Special Cases

While raw honey is generally not keto-friendly, there are specific keto diet plans where it can be used in moderation:

• Targeted Keto Diet (TKD): In this plan, carbs are consumed mainly around workouts. Raw honey, as a fast-acting carb, can help boost exercise performance.
• Cyclical Keto Diet (CKD): In this plan, you have one or two “refeeding” days week per when you can consume more carbs, including raw honey.

Alternatives

If you’re following a keto diet but craving something sweet, consider these low-carb alternatives:

• Stevia: A natural zero-calorie sweetener that doesn’t affect blood sugar.
• Erythritol: A sugar alcohol with minimal carbs and a low glycemic index.
• Monk Fruit Sweetener: A natural zero-carb sweetener.
• Keto Honey Substitutes: Products like Wholesome Yum’s Keto Honey Substitute mimic the texture and flavor of honey without the carbs.

Conclusion

Raw honey is generally not suitable for a keto diet due to its high carb content and significant impact on blood sugar levels. However, it can be used in limited amounts in specific keto plans like TKD or CKD. For most keto dieters, it’s best to stick with low-carb sweeteners to maintain ketosis.