Honey, a magical food substance that is made by honey bees through enzymatic activity, regurgitation and water evaporation from the sugary secretions of plants and other insects is a golden liquid that is commonly consumed by us in our daily lives.
Beginners new to Keto diet can take this knowledge for free. We cannot deny the benefits of honey which is also used to cure seasonal illness such as cough, a cold, and wounds.
It also acts as an antibiotic but the question is despite all of the benefits whether honey is keto friendly and whether you can incorporate it in your keto lifestyle?
How Is Honey Different From Sugar?
Honey is quite different from sugar as it is composed of enzymes, vitamin B, amino acid, vitamin c, antioxidants and minerals and it also has many advantages.
- It can help alleviate allergies.
- It can be used as a remedy for cough to reduce soreness.
- It can kill bacteria as it is antimicrobial.
- It can also heal wounds and minor burns
But it can also have some disadvantages such as:
- It may not be safe for infants younger than one year.
- It is also primarily made of sugar.
Honey has more calories as compared to table sugar, which is composed of glucose and fructose that bond together to form a substance called sucrose. Sugar also has longer shelf life and is also naturally occurring but it can also cause some diseases and you also gain weight from it when consumed more than required.
Carbs and calories: Is honey really keto friendly?
We will reach to conclusion whether honey is keto friendly by looking at its calories and carbs. One tablespoon of honey contains 64 calories and same amount of sugar contains 46 calories.
Now if we do a little math we can see the difference between them is of 18 calories but let me explain you one more thing that the same amount of honey and sugar is not used to sweeten your food as honey is much sweeter than sugar.
Now if we take a look at carbs then we can see that a table spoon of raw honey has 17g of carbs and it contains zero gram of fats which make it not good for a keto diet because on keto diet you have to consume more fats and should cut out the carbs.
So yes, honey as a keto diet is a no for us. and we’re going to tell you that honey is not keto friendly. it has 0.1 gram of proteins and has no dietary fibers.
Can you consume honey while being on keto?
Fortunately, you don’t have to avoid honey completely while being on diet and there are also diets that are honey friendly which means you can consume a little amount of it while being on diet. You can consume 25-30 grams of carbs a day and still be on keto diet. You won’t be kicked out of ketosis if you have only one spoon of honey a day in fact some athletes claim that they can have 100 carbs a day and can still be on ketogenic diet.
There are two types of ketogenic diet in which you can use honey :
- Targeted ketogenic diet (TKD): If you’re an athlete you can consume one table spoon of honey before or after one hour of workout and guess what, you are still on your ketogenic diet.
2. Cyclic ketogenic diet (CKT): The good thing of CKT is that you can backload carbohydrates for two days after being on five days of low-carb diet. So in this case you don’t have to cut honey completely and you can consume it on these two days.
As for keto diet beginners, it is best if they don’t use honey as it is high in carbs and can disrupt their diet.
Low-carb alternatives to honey:
You can use alternatives to sugar as well as honey that are low in carb and can help you maintain your ketogenic diet.
There are different types of sweeteners that are available in market and also natural sweeteners that can help you maintain your blood sugar level and can also maintain your diet.
Some keto friendly sweeteners are :
Monk fruit: Better than stevia, monk fruit doesn’t leave bitter taste afterwards and is preferred. Moreover, it has zero calories and ranks zero on glycemic index.
Erythritol: This one can be another option and is made of sugar alcohols. It is as sweet as honey and it can be a perfect replacement for honey.
It mimics the taste of sugar on your taste buds. Like other type of sugar alcohols it does not cause any digestive problems and it also helps to lower your blood sugar level which makes it the perfect choice while being on diet.
It is best to avoid artificial sweeteners when on diet and also otherwise because they can be detrimental for your health. Some of them even raise your insulin levels and blood sugar levels so, it’s better to avoid them.
Aspartame and saccharin can disrupt the healthy bacteria that are present in your gut and aspartame has also some connection with cancer. So, it is better to avoid them thoroughly.
Xylitol is another sweetener that can be used and has fewer side effects than other sweeteners but it is advised to not use it regularly as it can hinder in your weight loss sabotaging the basic purpose of your keto diet.
It is also present in sugar- free gum and contain 4g of carbs and 3 calories of sugar per tea-spoon. If you want to use it then you can have it in moderate way because high consumption of it can cause digestive problems.
Honey is not keto friendly, especially if you are a beginner because it can result in high carbs and calories in your body which will push you out from the keto diet.
- Honey contains high carbs and high calories as compared to table sugar.
- You can consume honey if you are on CKT and TKD ketonic diet.
- Even on CKT and TKD diet you cannot consume it freely.
- You can use alternatives to honey and sugar but avoid using artificial alternatives as they can create problems.
It’s best to consume everything in moderation because anything that is consumed too much or to less will cause problems for your body.
If you consume too less your body will be deficient off the essential nutrients that are required for a body to function properly and if consumed too much it can cause obesity which can cause other problems. So, it is better to keep a balance in everything.