Natural sweeteners like honey can be quite difficult for those who follow a keto diet. Most of us replace processed sugars with natural, unprocessed sweeteners, but these sweeteners also have their own problems.
Trading in table sugar for honey may seem like a good idea, but you will still need to consider how many carbs are in honey.
That’s where we’re here to help! We’ve compiled an ultimate guide to honey, including how many carbs there are in honey, its nutritional profile, and whether it is keto-friendly. Let’s dive in!
Is Honey Low In Carbs?
Honey is not a low-carb product. It is made to provide bees with a source of food that is high in energy.
One tablespoon of honey has around 17 grams of carbohydrates in it, and 16 grams of these 17 come from sugar.
While honey is a natural sweetener, making it a good alternative to processed sugars, it is still an added sugar and very high in carbs.
How Is Honey Made?
Honey is a natural product, so there are not many additional things done to the honey after the bees make it.
In most cases, it goes directly from the beehive to the bottle in which it is sold.
Most honey is produced by honey bees, which include 7 different species of bee. Honey comes from the nectar of a flower, and bees consume it as a source of carbs and water.
A worker bee can store up to 40mg of nectar, which can be transported back to the hive.
In this case, it will be digested by bees, processed, and then regurgitated in order to form honey. Certain enzymes in the stomach of the bee allow the bee to quickly make honey.
This is because they help to break down sucrose molecules into fructose and glucose that is easy to digest.
Nutritional Value Of Honey
While honey is high in carbs, it is very good for you in lots of ways. This depends on your personal eating habits, but in general, honey contains a large number of benefits.
One spoonful of honey contains around 60 calories, 17 grams of carbs, and no protein or fat.
When you compare these statistics to other sweeteners or sugars, it does not sound that different. However, there are other compounds found in honey that make it stand out from the crowd.
Honey contains nutrients that sugar does not, making it much easier to digest than other types of sugar. This is because the honey has been pre-digested by bee enzymes, making it much easier for us to digest.
Honey is also antimicrobial and the acid content in the honey means that it can last for centuries without going off.
Honey also contains lots of anti-inflammatory effects, making it very effective when it is applied to burns or injuries. Honey also helps allergy sufferers as it can ensure that your immune responses are familiar with different types of pollen.
Is Honey Safe For A Keto Diet?
You can’t eat large amounts of honey if you are following a keto diet. As it contains 17 grams of carbs, honey should not be considered a product that you consume every day. Instead, it can be used to appease your sweet tooth every now and then.
As most keto diets suggest you consume no more than 50 grams of carbs per day, eating one tablespoon of honey is quite a large portion of this.
However, it is okay to consume honey sometimes, as it won’t put you out of ketosis single-handedly.
If you consume honey in large amounts, or fairly often, honey can stop the metabolic process in its tracks. This is because it is high in both carbs and calories. You should be careful when you are eating honey on the keto diet.
It is also a good idea to ensure that you stay away from honey that includes artificial sweeteners. Instead, look for locally sourced honey.
If you are craving sweet things, you may want to try some alternatives to these keto-friendly sweeteners.
Low-Carb Alternatives To Honey
There are a few different low-carb alternatives to honey.
Stevia
Stevia is a sweetener that is non-nutritive. This is made from the Stevia Rebaudiana plant, and it is native to Brazil and Paraguay.
This plant is around 150 times sweeter than table sugar, making it a great alternative for those with a sweet tooth!
You can purchase stevia in liquid or granulated forms, and it can be easily used in cooking and baking.
Monk Fruit Sweetener
Monk fruit is found in Southeastern China, and it is used for medicinal and culinary purposes, this sweetener is made by pureeing the monk fruit and turning the juice into a concentrated form.
Monk fruit sweetener contains no calories, getting its sweetness from mogrosides.
Some companies may add some additional fillers into the monk fruit sweeteners, meaning that excess carbs may be added. Ensure that you check the label on this one to make sure you’re not consuming anything that you don’t want to!
Sucralose
Sucralose is a great sugar substitute. It is also known as Splenda. This is made by chlorinating sucrose. It makes for a sweetener that is between 350 and 1000 times sweeter than table sugar.
This is great for adding to your tea or coffee, but it doesn’t work as well if you are using it to cook and bake.
Sucralose has been on the market for a long time, and it is one of the most popular sugar substitutes out there. It has been approved by the FDA.
Final Thoughts
So, there you have it! If you are following a keto diet, or watching the amount of carbs that you consume, you should now have all the information you need when it comes to the number of carbs in honey.
With one tablespoon of honey containing 17 grams of carbs, honey is fairly high when it comes to carb content.
Being an avid bee enthusiast, I know the importance bees have on our climate and planet. That is why I try to educate others about bees, how they survive, and how we can make their lives easier through the process of beekeeping.
I also ensure that the colonies on the farm are protected at all times.
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