If you’ve recently started the keto lifestyle, you might be wondering: Can I eat honey on a keto diet? It’s natural, it’s sweet, and it’s often seen as a “healthier” alternative to sugar. But does it actually fit into a ketogenic diet?

Let’s break it down and explore the truth about honey, the carbs it contains, and the best keto-friendly alternatives – including a simple keto honey recipe you can make at home.

Nutritional Profile of Honey

Honey is a natural sweetener produced by bees from the nectar of flowers. While it is often considered a healthier alternative to refined sugar due to its natural origin and additional nutrients, its carbohydrate content is a significant factor for those on the keto diet.

What Happens If You Eat Honey on Keto? Breaking Down the Carbs

On the surface, honey seems like a good idea. It’s all-natural, unprocessed, and loaded with antioxidants. However, when it comes to the keto diet, the biggest concern is its carbohydrate content.

• 1 tablespoon of honey contains around 17g of carbs, all from natural sugars like glucose and fructose.
• The average keto diet recommends no more than 20–50 grams of carbs per day to stay in ketosis.
• Just one spoonful of honey could use up nearly your entire daily carb limit.

Eating honey on keto can quickly spike your blood sugar and knock you out of ketosis—the metabolic state where your body burns fat for fuel instead of carbs. So while honey might be healthy in other diets, it’s not keto-friendly.

Glycemic Index of Honey

Honey has a glycemic index (GI) of around 58, which is considered moderate. This means it can cause a noticeable increase in blood sugar levels, making it less suitable for keto dieters aiming to keep their blood sugar and insulin levels stable.

Keto-Friendly Sweetener Alternatives

While honey is not keto-friendly due to its high carb content, there are several low-carb sweeteners that can be used as alternatives. These keto-friendly sweeteners provide the sweetness you crave without compromising your dietary goals.

1. Stevia: Stevia is a natural sweetener derived from the leaves of the Stevia plant. It is incredibly sweet, so only a small amount is needed. Stevia is available in liquid, powder, and granulated forms.

Benefits:

• Zero carbs and calories
• Does not raise blood sugar levels

2. Erythritol: Erythritol is a sugar alcohol that occurs naturally in some fruits and fermented foods. It has about 70% of the sweetness of sugar but with a fraction of the carbs and calories.

Benefits:

• Very low in carbs (about 1 gram of net carbs per 100 grams)
• Minimal impact on blood sugar levels
• Often used in baking and cooking

3. Monk Fruit Sweetener: Monk fruit sweetener is derived from the monk fruit and is often blended with other sweeteners like erythritol to balance its intense sweetness. It is available in liquid, powder, and granulated forms.

Benefits:

• Zero carbs and calories
• Does not raise blood sugar levels

4. Allulose: Allulose is a rare sugar found in small quantities in certain fruits. It tastes like sugar but has only a fraction of the calories and carbs.

Benefits:

• Low in carbs (about 1 gram of net carbs per teaspoon)
• Minimal impact on blood sugar levels
• Suitable for baking and cooking

5. Sucralose: Sucralose is an artificial sweetener that is commonly found in products like Splenda. It is extremely sweet, so only a small amount is needed.

Benefits:

• Zero carbs and calories
• Does not raise blood sugar levels

Using Keto-Friendly Sweeteners

When using keto-friendly sweeteners, it’s essential to consider their sweetness level and how they behave in recipes. Here are some tips for using these sweeteners:

Tips for Using Keto Sweeteners:

• Adjust Quantities: Since many keto sweeteners are much sweeter than sugar, you’ll need to adjust the quantities accordingly.
• Experiment with Blends: Combining different sweeteners can create a more balanced sweetness and reduce any aftertaste.
• Check Labels: Ensure there are no added sugars or carbs in the sweeteners you choose.

Keto-Friendly Sweetener Recipes

Here are a few easy recipes using keto-friendly sweeteners to satisfy your sweet tooth without disrupting ketosis:

Keto Chocolate Chip Cookies

Ingredients:

• 2 cups almond flour
• 1/2 cup erythritol
• 1/2 cup butter, melted
• 1 large egg
• 1 teaspoon vanilla extract
• 1/2 teaspoon baking powder
• 1/2 cup sugar-free chocolate chips

Instructions:

1. Preheat your oven to 350°F (175°C).
2. In a large bowl, mix the almond flour, erythritol, and baking powder.
3. Add the melted butter, egg, and vanilla extract, and mix until a dough forms.
4. Fold in the sugar-free chocolate chips.
5. Drop spoonfuls of dough onto a parchment-lined baking sheet.
6. Bake for 10-12 minutes, or until the edges are golden brown.
7. Let cool before enjoying.

Keto Lemonade

Ingredients:

• 1 cup fresh lemon juice (about 4-6 lemons)
• 4 cups cold water
• 1/4 cup erythritol or stevia (adjust to taste)
• Ice cubes

Instructions:

1. In a pitcher, combine the lemon juice, cold water, and erythritol or stevia.
2. Stir until the sweetener is fully dissolved.
3. Serve over ice cubes and enjoy.

Keto Vanilla Pudding

Ingredients:

• 2 cups heavy cream
• 1/2 cup erythritol
• 1 teaspoon vanilla extract
• 3 egg yolks
• 1/4 cup unsweetened almond milk

Instructions:

1. In a saucepan, heat the heavy cream and almond milk over medium heat until it begins to simmer.
2. In a separate bowl, whisk the egg yolks and erythritol until well combined.
3. Slowly pour the hot cream mixture

Best Keto Honey Products to Buy in 2025 (Tried & Tested)

If DIY isn’t your thing, there are excellent keto honey alternatives available on the market that mimic the flavor and texture of real honey without the carbs.

1. Nature’s Hollow Sugar-Free Honey Substitute

• Sweetened with xylitol
• Zero net carbs per serving
• Great for tea, toast, or baking
• Slightly floral flavor

2. Wholesome Yum Keto Honey Substitute

• Sweetened with monk fruit and allulose
• Only 1g net carbs per tablespoon
• Clean ingredients and perfect viscosity

3. ChocZero Honey-Style Syrup

• Sweetened with monk fruit
• No sugar, no sugar alcohols
• Ideal for desserts and sauces

These keto honey products are excellent pantry staples when you’re following a low-carb lifestyle but still want to enjoy the classic taste of honey.

Conclusion

While honey is not suitable for a strict ketogenic diet due to its high carb content, there are plenty of delicious and keto-friendly sweetener alternatives available. Stevia, erythritol, monk fruit sweetener, allulose, and sucralose provide the sweetness you crave without compromising your dietary goals. By exploring these options and using them in recipes, you can satisfy your sweet tooth while staying in ketosis and achieving your health goals.

Whether you’re baking cookies, making lemonade, or whipping up a creamy pudding, these keto-friendly sweeteners will help you enjoy sweet treats without the sugar. Remember to check labels, adjust quantities, and experiment with different blends to find the perfect sweetness for your taste.

FAQ: Can I Eat Honey on Keto Diet?

Q1: Is honey allowed on a keto diet? No, regular honey is not keto-friendly due to its high sugar content. Just one tablespoon has around 17 grams of carbs, which can quickly kick you out of ketosis.

Q2: What happens if I eat honey on keto? Eating honey can spike your blood sugar levels and halt ketosis, slowing your fat-burning progress. Even small amounts can affect your daily carb limit.

Q3: Can I use honey substitutes on keto? Yes! There are great low-carb honey alternatives made with keto-approved sweeteners like monk fruit, erythritol, and allulose that offer similar taste without the carbs.

Q4: How do I make keto-friendly honey at home? You can make keto honey using water, a keto sweetener, xanthan gum, apple cider vinegar, and optional honey extract. It mimics the taste and texture of real honey without the sugar.

Q5: What’s the best keto honey product to buy? Some of the top-rated keto honey substitutes include Wholesome Yum Keto Honey, Nature’s Hollow Sugar-Free Honey, and ChocZero Honey-Style Syrup—all low in net carbs and sugar-free.