Is Honey Keto? (Bonus: 7 Keto Substitutes for Honey)

by Pam Berg

Honey is not a low-carb sweetener. Because honey is essentially all sugar and does raise blood sugar levels, it will kick you out of ketosis. With 17 grams of carbohydrates in just one small tablespoon of honey, it should be avoided by anyone on a ketogenic diet.

But what if you are craving honey? Are there substitutes that won’t interfere with your weight loss goals?

Listen up, keto dieters, you do not have to sacrifice taste.

Can You Eat Honey on a Keto Diet?

Sadly, you should not eat honey if you are following a ketogenic diet. If you are craving just a dash in your hot tea, you could probably get away with that; however, with 17 grams of carbs in a tablespoon, you have to decide if the flavor you will get from a touch of honey is worth the carb intake.

With so many delicious natural sweeteners, why eat one that is so high in carbs?

Is Honey Good for You?

According to the National Institute of Health, there are many health benefits of honey. Honey is an antioxidant, anti-inflammatory, and anti-bacterial natural sweetener. A natural source of vitamins and minerals like vitamins C & B, calcium, copper, magnesium, potassium and iron, many consider raw honey to be a super food.

Although honey has many benefits, it is also a combination of simple sugars. Honey does have less of a glycemic index than table sugar but it is still high, making honey a poor sugar substitute for diabetics as well as anyone on a low-carb diet.

7 Best Keto-Friendly Honey Substitutes

Allulose: A natural sweetener found in foods such as figs, raising and jack fruit, allulose is an excellent substitute for high carb sweeteners. Some companies, such as Keto Goods, even make a liquid allulose sweetener that works as a perfect substitute for honey!
Maple Syrup: While regular maple syrup is high carb, you can find some wonderful sugar-free maple syrup options that make a great substitute for honey.
Monk Fruit Sweetener: Monk fruit is a fruit with a naturally sweet taste. It is a lovely keto sweetener that you are certain to enjoy as a honey substitute with way less total carbs.
Sugar Free Honey: If you are after the authentic taste of honey, try some of the amazing sugar free versions available on Amazon or at your local health food store.
Yacon Syrup: Although it contains some sugar and calories, yacon syrup has a lower glycemic index than honey. It's suitable in moderation.
Chicory Root Fiber Syrup: This syrup is made from chicory root fiber and is lower in carbs and calories. It has a texture similar to honey and a sweet, mild taste.
Stevia-Based Syrups: These are made with stevia, a natural sweetener with no carbs. They often mimic the texture and sweetness of honey.

Our Recipe for Homemade Honey Substitute

Ingredients

1 cup water
½ cup brown sugar substitute sweetener
⅛ tsp xanthan gum
1 tbs honey flavoring extract

Instructions

Put the water and brown sugar substitute in a small sauce pan over medium heat. Cook until the sweetener is completely dissolved and the mixture is gently bubbling.
Lower the heat and whisk in the xanthan gum. Add exactly what the recipe calls for!
Add the honey flavoring. Remove from heat.
Let the honey cool then put into a jar.
Store in the refrigerator for up to one month.

Sugar-Free Keto Friendly Honey You Can Buy

Yes! There are many kinds of delicious sugar-free honey that is keto friendly.

ChocZero: You know that this honey substitute is going to be delicious by the name brand as ChocZero has a good reputation for making candies and other sweet treats. Since it has the same consistency of natural honey it will substitute well in your baked goods recipes.
Sweet Nature: This honey is sweetened with xylitol (which is a sugar alcohol), it is a great option for Keto Recipes or your favorite beverages.
Wholesome Yum: They make a honey substitute that is sweetened with monk fruit and allulose. As far as artificial sweeteners go, wholesome yum is a reputable brand with many loyal customers.