Is Honey Keto? – Keto Diet Questions Answered

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Is honey keto? Blog Title Image

If you are following a keto diet, you surely have come across the question is honey keto? The keto diet is a trend in the vein of the Paleo, South Beach, and Atkins diets. It is a low carb diet that is designed to restrict carbs and lower overall carbohydrate consumption.

The short answer is: Honey is high in carbs, so it is not keto. So overall, no, honey is not keto. However, this does not mean that eating honey is bad for you or that you cannot include it in a keto diet. Honey is a healthy source of fuel in moderation. Read on to discover how you can make your own ‘keto honey’ and which different sugar substitutes you can choose from.

What is Honey and is Honey Keto?

Honey is a sweetener made from the nectar of flowers. The golden liquid is high in sugar and therefore increases your carb intake, which is why it is not keto. However, honey is also a healthier alternative to replace traditional table sugar, i.e. white sugar and cane sugar.

Honey contains antioxidants and other nutrients that are beneficial for your health. Raw honey is better than processed honey, as it is also a natural probiotic, which can help improve your gut health. If you go for raw honey, try to find some local honey, as this will help to reduce your carbon footprint. So while honey is not keto, it is still a healthy addition to a balanced diet.

raw honey

If you are following the keto diet, you may want to avoid honey to cut out extra carbs. But if you are not following the keto diet, there is no reason to avoid honey. In fact, honey is a great addition to a healthy diet. It is a healthy source of sugar and carbs, and honey contains antioxidants and other nutrients that are good for your health. So enjoy and eat honey!

1. How Is Honey Different From Sugar?

Sugar is a carbohydrate that provides energy for the body. Sugar molecules are found in fruits, honey, syrups and other products. There are different types of sugar, for example, simple sugar, like high fructose corn syrup, maple syrup, and dextrose that provide energy immediately.

2. Will Honey Prevent Ketosis?

Honey is still a sugar and will prevent ketosis. If you are on the keto diet, avoid honey and other forms of sugar. There are many keto-friendly sweeteners available, such as Stevia and Erythritol, see below.

If you are looking for a healthy, keto-friendly sweetener then try these. They are both low in carbs and calories, and they will not affect your ketosis. Honey is a natural sweetener made from the nectar of flowers. It is sweeter than table sugar and has a variety of health benefits.

3. The Key Health Benefits of Honey

The benefits of honey are vast and varied. Honey is a natural sweetener and is lower on the glycemic index than sugar. This means that by consuming honey, you avoid your blood sugar levels to spike compared to simple sugars. Honey is also a great source of antioxidants, which can help fight free radicals in the body. Additionally, honey is a natural antimicrobial, meaning it can help kill bacteria and viruses. Finally, honey is a great source of energy, and can help you power through your day.

4. How Many Carbs And Calories Are In Honey?

According to Healthline, the nutrition profile of honey varies depending on the type, whereas one tablespoon (21 grams) of honey has about 64 calories and 17 grams of carbs with almost no fat, fiber, and protein.

5. How to Make Honey Work For Keto Dieters

If you’re looking for ways to include honey in your keto diet and still lose weight, here are a few tips:

1. Try using raw honey. Raw honey is less processed than other types of honey, and as a result, retains more of its nutrients. Additionally, raw honey is lower on the glycemic index than other types of honey, meaning it won’t cause your blood sugar to spike as much as other types of honey.

2. Try using honey in place of sugar in your keto recipes. Honey is a great natural sweetener, and can help you keep your ketogenic diet on track.

3. Make sure to drink plenty of water when you’re on the keto diet. Hydration is key when following any type of diet, and the ketogenic diet is no exception.

By following these tips, you can easily include honey in your targeted ketogenic diet and see results.

How Do You Make Sugar Free Keto Friendly Honey?

However, you do not have to stop eating honey on keto, because you can create a great low carb alternative by following our simple guide below.

Ingredients for this keto recipe:

  • Xanthan gum
  • Water
  • Brown sugar substitute
  • Honey extract

There are a few keto friendly sweeteners that you can use to make a sugar-free honey. My favorite is swerve brown sugar, but golden monk fruit or allulose can also be used. You will need xanthan gum to thicken the honey so that it turns pourable and sticky. The water should be warm, not boiling hot. Then, add in the sweetener of your choice and the honey extract, which is the key ingredient. Stir until everything is well combined, and enjoy!

6 Great Sugar Free Sweeteners To Try Instead Of Honey

If you’re looking to replace honey, whether it may be with artificial sweeteners or low carb sweeteners, here are six great options to try:

1. Stevia


Stevia is a natural, sugar free sweetener that is derived from the leaves of the Stevia rebaudiana plant. It is about 200 times sweeter than sugar and has a negligible impact on blood sugar levels.

2. Monk Fruit Sweetener or Extract

Monk Fruit Sweetener

Monk fruit extract is a healthy alternative that is extracted from monk fruit, a small fruit that is native to Asia and high in natural sugars. It is about 150-200 times sweeter than sugar and has no calories or glycemic response.

3. Xylitol

Xylitol - Honey alternative

Xylitol is a honey substitute that contains naturally occurring sugar alcohol that is found in many fruits and vegetables. It has a sweet taste and is about as sweet as sugar, but has a lower glycemic index. Xylitol is also known for its dental benefits.

4. Erythritol

Erythritol Sweetner

Another sweetener alternative to honey is Erythritol, which is a sugar alcohol that is naturally found in certain fruits and vegetables. It is about 70% as sweet as sugar and has a very low glycemic index.


Sucralose - alternative sweetener

Sucralose is part of the family of artificial sweeteners that is derived from sugar. This honey substitute is about 600 times sweeter than sugar and has no calories or glycemic response.

6. Swerve


Swerve is a low carb sweetener that is made with a blend of erythritol and oligosaccharides. It is an artificial sweetener about as sweet as sugar, has a very low glycemic index, and is non-glycemic. If you’re looking for a keto-friendly alternative to honey, be sure to check out Swerve!

While following a keto diet you should always aim to reduce you sugar consumption, however when it comes to keto-friendly sweetener alternatives, there are many great options to choose from. Honey is just one of them!


So the answer to our initial question ‘is honey keto?’ is that while honey is not technically keto, it is a natural sweetener that is a high carb food. Some people choose to eat honey and include it in their keto diet because it is relatively low in fructose.

If you are using raw honey, make sure to account for the extra carb intake. Honey is about 17 grams of carbs per tablespoon. So, if you are using a lot of honey in your recipe, it can add up quickly! But, overall, honey is a great choice for those on a keto diet who are looking for a natural sweetener.

Alternatively, to stay in ketosis you can make your own sugar-free keto-friendly honey as explained above or try one of the many keto conform honey alternatives like Stevia, Monk fruit, Sucralose etc. The choice is yours!

Mandy Schmitz
Mandy Schmitz
Mandy Schmitz is a freelance consultant and project management expert with 10+ years of experience working internationally for big brands in fintech, consumer goods and more. Join me here on to learn how to optimize your business operations and find the latest product & software reviews.


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Mandy Schmitz is a freelance consultant and project management expert with 10+ years of experience working internationally for big brands in fintech, consumer goods and more. Join me here on to learn how to optimize your business operations and find the latest product & software reviews.

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