Starting keto, and wondering: “Can I eat honey on keto”? Well…
You’ll soon discover the answer – Plus: Top 10 Honey Health Benefits, The World’s best honey recipe,
11 Keto Killer Sweeteners You Must Avoid on a Keto Diet and much more…
Honey has lots of health benefits. It’s rich in nutrients and antioxidants that help to promote wellness.
Due to its good profile, a lot of people have been wondering if they can use honey on keto.
The truth is that using the usual honey while you are on keto will lead to a serious keto disaster.
This is because honey’s profile with high nutrients means that it has a high number of calories. So, this would reverse anything that relates to the benefits of keto.
But does this mean that you should entirely avoid honey? Well, not really.
It’s possible to make keto-friendly honey that has lots of benefits.
In this review, we look at keto honey, how to prepare it, and alternative sweeteners for keto users.
Table of Contents
So, Can I Eat Honey on Keto?
This is a complex question that we can answer with a firm NO or YES. It all depends.
For starters, you can’t eat the usual honey on keto. This is because it usually has a high level of nutrients and antioxidants.
As a result, honey contains a high number of calories and this is definitely not ideal for keto. However, we all know that honey has lots of health benefits.
Its medicinal properties mean that it can help manage pain and inflammation. So, can we tweak honey so that we can use it on keto?
Yes, if you prepare sugar-free honey, then you can conveniently use it for the keto diet.
How Many Carbs Are in a Spoonful of Honey?
Generally, the nutrition profile of honey depends on the type.
However, a single tablespoon of honey would typically consist of 17g of carbs and 64 calories. There is usually little to no fat or protein.
Is There Such a Thing as Keto Honey?
Luckily YES! Keto honey does exist. It simply means that it’s keto-friendly honey with low carbs and calories in general.
Top 10 Keto Honey Benefits – Answering: “Can I eat honey on keto”
The benefits of keto honey entirely depend on the ingredients used to make it. But generally, some of the benefits of a low-calorie and low-carb honey include:
1. Keto Honey Lowers blood sugar
This is definitely one of the most important health benefits of keto honey. It’s highly effective in lowering the level of blood sugar.
A study conducted on people who took keto-friendly drinks enhanced with keto honey indicates that they had a lower level of blood sugar.
This is why some of the previous research studies highlight its benefits of diabetes management.
2. Keto Honey Reduces hunger pangs
A study conducted on participants who consumed keto honey indicates that it led to a great sense of fullness.
Well, this is because it usually contains organic sweeteners such as xanthan that enhance satiety. So, if you are trying to lose weight, you can replace your normal sugar with keto honey.
3. Improving Immunity
The goal of the keto diet is to improve wellness. Another benefit of using low-carb honey is improved immunity.
This type of sweetener helps to activate antibody production. Consequentially, this normally leads to great immunity against infections.
4. Honey is a Great Substitute for Saliva
For people who have Sjogren’s syndrome, this type of sweetener can come in handy. Well, this is an autoimmune condition that usually leads to constantly dry mouth.
However, keto honey can be an effective remedy, especially if it’s used as an organic mouthwash. It can help to effectively combat this issue.
5. Keto Honey Relieves Constipation
Keto-friendly honey usually contains soluble fiber. This is usually an effective type of laxative that can help to ease the symptoms of constipation.
6. Honey Reduces teeth decay
Normal table sugar usually leads to teeth decay and other dental problems. However, using an organic alternative can help to significantly improve your dental health.
Keto honey usually contains a thickening agent that helps to protect the teeth. It effectively covers its exterior surface, eliminating the risk of acidic attacks from certain foods.
7. Honey Lowers the Blood Pressure
There are numerous triggering factors that can lead to high blood pressure. However, we understand that stable blood pressure is important for a healthy life.
However, keto honey has therapeutic benefits. That’s why it’s effective in lowering blood pressure.
8. Keto Honey Eases Symptoms of Celiac Disease
The ingredients used to make keto honey is ideal for people dealing with gluten intolerance.
9. Honey – Treating osteoarthritis
The therapeutic benefits of organic honey help to improve cartilage health and relieve pain.
10. Honey is Ideal for Weight Management
The fact that keto honey helps to lower blood sugar and pressure makes it effective for reducing the chances of weight gain
The World’s Best Keto Honey Recipe
It’s possible to make a sugar-free honey syrup that’s ideal for the ketogenic diet. Even though honey usually has high sugar content, there are good recipes that you can use.
The world’s best keto honey recipe ingredients:
- A cup of cold and filtered water (divided)
- A tablespoon of glucomannan or xanthan gum
- A tablespoon of honey flavoring
- 6 tablespoons of xylitol or erythritol
- A 1/8th teaspoon of mineral salt
- A few drops of yellow food coloring
- Mix a quarter cup of cold water with xanthan gum
- Mix the remaining amount of water, salt, and sweetener in a saucepan. Slowly bring it to a boil
- Whisk the mixture and then go ahead and add the xanthan gum water
- Effectively stir the combination to ensure that it perfectly blends. Do so until it begins to thicken.
- Remove the combination from the heat source.
- Add both food color and honey flavoring
- Allow the mixture to slowly thicken as it cools
- Store it in an airtight container in the fridge
Honey Nutrition Content
A tablespoon of this honey recipe usually contains 1 kcal and 290 mg of sodium only.
This is definitely a good recipe, especially if you are on the keto diet. It doesn’t have high-calorie content.
So, if you see a question such as “Can I eat honey on keto”, you now know the answer.
But what are some of the sweeteners that you should avoid while you are on keto? Well, let’s find out in the next section.
11 Keto Killer Sweeteners You Must Avoid on a Keto Diet
1. White sugar: it contains high amounts of calories and carbs. White sugar can also lead to weight gain, something that the ketogenic diet usually works against.
2. Brown sugar: it contains extremely high levels of calories and carbs compared to the traditional white sugar. Taking it will, therefore, lead to the backloading of carbs in your system for days.
3. Soda: it contains a significantly high level of sugar content. This definitely doesn’t make it ideal for keto since it will increase the level of blood sugar. If you want to satisfy your sugar cravings, then you should take diet soda.
4. Maple syrup: even though it’s usually considered as the healthier version of refined sugar, avoid it. Maple syrup has micronutrients with high calories and carbs.
5. Dates syrup: they usually contain high amounts of minerals, vitamins, and fiber. As a result, they have a substantial amount of carbs and this isn’t ideal for ketogenic dieters.
Ready for the last ones?
6. Coconut sugar: It’s usually high in fructose content. It has the same number of calories as regular sugar. So, people on weight loss regimes such as keto won’t definitely benefit from it.
7. Fruit juice concentrate: it’s typically loaded with lots of sugar. As a result, fruit juice concentrate isn’t appropriate for the keto diet. It will significantly raise the level of blood sugar.
8. Agave syrup: it naturally contains high sugar content as well as carbs. With these characteristics, agave syrup isn’t ideal for the keto diet.
9. Pure fructose: it usually goes into the liver and may promote insulin resistance. Besides that, it can help to increase the level of blood sugar.
10. Maltodextrin: It’s normally mixed with low-carb sweeteners to enhance their effectiveness. However, it comes from highly processed starchy plants hence it’s not ideal for those on the keto diet.
11. Rice malt syrup: while it may be virtually fructose-free, this syrup usually contains complex carbs. With its high nutrition content, rice malt syrup isn’t ideal for a low-carb diet.
15 Best Keto-Approved Sweeteners You Must Know
The ketogenic diet is quite restrictive and this means that you must be careful with your choices. So, what sweets can you eat on keto? Well, some of our 15 best keto-approved sweeteners include:
1. Keto-Approved Sweetener: Stevia
It’s one of the most commonly used types of sweetener that’s keto-friendly. Stevia usually comes from the stevia plant i.e. candy leaf or sugar leaf.
Generally, it’s usually considered to be the best type of sweetener for those who are on keto. This is because it’s all-natural and contains zero calorie content.
When it comes to usage, just utilize a small amount.
2. Keto-Approved Sweetener: Erythritol
It has less sweetness compared to sugar. Erythritol appeals to those in keto because it has a zero glycemic index.
Additionally, it has a minty aftertaste. Generally, it’s a versatile type of sugar alcohol that’s affordable.
3. Keto-Approved Sweetener: Monk Fruit
It’s a natural and plant-based type of sweetener. Monk Fruit is a product that tends to have a few calories if any.
It’s completely natural and usually comes with a mild taste.
4. Keto-Approved Sweetener: Yacon Syrup
This is a natural sweetener that is usually extracted from the roots of the Yacon plants. It should be noted that this plant is natively found in the Andes.
Traditionally, it’s normally used by the Incas people who live in Peru.
Yacon Syrup contains almost 70% of FOS, a type of oligosaccharide that contains prebiotics. Yacon is keto-friendly because it doesn’t raise the level of blood sugar.
It should note that Yacon syrup contains 6 g of carbs per tablespoon.
5. Keto-Approved Sweetener: lucuma powder
It’s a sweet, organic, type of syrup that’s vegan-friendly. Brown rice syrup is sometimes used as a replacement for honey. This is because it has a uniquely delicious taste.
Even though it’s almost good as sugar, you need to use it in moderation.
6. Keto-Approved Sweetener: FiberYum
This is a moderately sweet and keto-friendly type of sugar. FiberYum has prebiotics which helps to enhance the functionality of the digestive system.
It’s also all-natural but you need to put it into moderate use. This is because it can easily increase the level of blood glucose.
FiberYum sometimes behaves just like glucose.
7. Keto-Approved Sweetener: Allulose
It’s a sweetener that usually tastes like sugar. However, what sets allulose from sugar is the fact that it contains minimal carbs and calories.
That’s why it’s normally used with the biggest commercial beverage and food manufacturers. Even in small amounts, the benefits of Allulose are usually heightened.
For effectiveness, allulose is ideal for use with sauces, salad dressings, and fillings.
8. Keto-Approved Sweetener: Inulin-Based Sweeteners
They belong to the family of fructans. Well, this normally includes the FOS fiber.
It should be noted that fiber usually doesn’t contribute any digestible carbs. As a result, it’s usually not absorbed into the bloodstream.
This is a premium prebiotic sweetener that comes with lots of health benefits. Some people use it as a texture-enhancing ingredient because it normally absorbs water.
Inulin-based sweeteners are great for use with creamy desserts and baked goods.
9. Keto-Approved Sweetener: Saccharin
It’s an artificial type of sweetener that has beneficial keto-friendly aspects. Generally, Saccharin is normally used in the production of various foods.
They include tinned fruits, jams, chewing gum, and baked goods among others.
The best thing about is that it’s normally stable when heated. That’s why it’s effective for cooking and baking.
It should be noted that Saccharin doesn’t have any calories hence it fits the ketogenic profile. In addition to that, it doesn’t raise the level of blood sugar.
However, you need to use it in small amounts in order to achieve a higher level of sweetness. Well, this is another advantage as it helps to reduce spending costs.
10. Keto-Approved Sweetener: Sucralose
It’s an artificial type of sweetener that can be used as a substitute for sugar. Sucralose is non-caloric i.e. it doesn’t contribute to any calorie content in the body.
Generally, the majority of the sucralose you will ingest will not undergo digestion. However, it tastes sweeter than sugar.
This is another keto-friendly sweetener alternative because it’s effective in small quantities. Furthermore, Sucralose is affordable and easy to find.
11. Keto-Approved Sweetener: Sugar Alcohols
They are great sweeteners that are found to have fewer calories. Generally, sugar alcohols have almost half the number of calories found in sugar.
You can find this type of sweeteners in certain types of fruits and vegetables. Besides that, there are also artificial alcohols that are man-made.
Did you know that many food products that are labeled sugar-free actually contain sugar alcohols?
Sugar alcohols include the likes of erythritol and xylitol. They are usually sweet, like just the usual sugar. However, sugar alcohols tend to leave a certain cooling aftertaste.
12. Keto-Approved Sweetener: Isomalt
It’s a type of sugar alcohol that acts as a substitute for normal sugar. Isomalt is very popular among dieters because of its sugar-like properties.
It’s an ideal sweetener because it normally doesn’t have an impact on the levels of blood sugar. Additionally, it plays no role in stimulating the release of insulin.
With its low number of calories, you can effectively use in several food products. Isomalt doesn’t cause tooth decay so it’s also great for your dental health.
13. Keto-Approved Sweetener: Aspartame
This is another type of artificial sweetener. It’s worth noting that Aspartame is more than 200 times sweeter than sucrose. That’s why it’s normally used in the food and beverage industry.
You are highly likely to find aspartame in sugar-free packaged foods as well as diet sugars. This is because it’s calorie-free.
Even though Aspartame is relatively affordable, it’s good for your dental health. To some extent, using it is normally associated with dental cavity protection.
14. Keto-Approved Sweetener: BochaSweet
Have you ever heard about this type of sweetener? Well, there are many reasons why BochaSweet fits the keto-friendly sweetener profile.
First, it has zero calorie content. So, it doesn’t matter how much you use it because it won’t interfere with your blood sugar levels.
Secondly, BochaSweet has a zero glycemic index. It should be noted that its taste is great and normally identical to cane sugar.
15. Keto-Approved Sweetener: Maltitol
It’s a sugar alcohol that’s normally used as a substitute for sugar. Generally, Maltitol has identical properties to sucrose. The main difference could only be browning.
It usually contains half the calories that are found in regular sugar. Besides that, this amount usually has a small to no effect on the blood sugar.
As a result, it’s an ideal ketogenic sweetener. Maltitol can pass through the digestive tract without undergoing digestion. It has a total of zero net carbs.
What Sweets Can You Eat on Keto?
It’s normal to experience sweet cravings from time to time if you are on keto. The fact that you are on a low-carb diet doesn’t mean that you should avoid eating sweets completely.
Some of the keto-friendly sweets that you can enjoy while you are on this diet include:
- Peanut butter cookies made with a sugar-free recipe
- Fudgy brownies with less carb content
- Lemon curd is a highly delicious treat that helps to spice things up
- Chocolate pancakes made with peanut butter cheesecake filling
Can I Eat Unlimited Cheese on Keto?
Fortunately, you can eat cheese on a keto diet.
High-quality cheese is usually low in carbs and high in fat. This definitely makes it a great fit for the ketogenic diet.
Conclusion – Can I Eat Honey on Keto?
You can eat honey while you are on the keto diet. the only thing you need to ensure is that the honey is made with organic ingredients that support ketosis.
So, it’s important that you prepare the honey from home for a high level of effectiveness.
Besides that, there are numerous sweeteners that you can try. Just make sure that what you choose has a low glycemic index. So hopefully, now you know the correct
answer to the common question “Can I eat honey on keto”
Question: Can I eat honey on keto