For those following a ketogenic diet, the high carbohydrate content of traditional honey can be a significant obstacle. Fortunately, there are now several keto-friendly alternatives available that allow you to enjoy the taste of honey without spiking your blood sugar or derailing your diet.
The Problem with Traditional Honey on Keto
The ketogenic diet requires limiting carbohydrate intake to between 20 and 50 grams per day to induce ketosis. Honey, with approximately 17 grams of carbohydrates per tablespoon, is not a suitable option for those strictly adhering to a keto diet. It also has a high glycemic index (GI) of 58, almost the same as sugar which has a GI of 60, potentially leading to blood sugar spikes.
Arman Liew, a cookbook author and culinary school graduate, notes that while honey has some nutritional benefits like antioxidants, vitamins, and minerals, its high sugar and carb content make it a poor choice for keto dieters.
Exceptions to the Rule
While generally not recommended, some individuals on modified keto diets may be able to incorporate small amounts of honey:
- Targeted Keto Diet (TKD): This involves consuming your daily carb allowance around workout times.
- Cyclical Keto Diet (CKD): This involves periods of very low carb intake (5-6 days a week) followed by higher carb "refeeding" days.
However, even with these variations, caution is advised. It is recommended that individuals who are new to the keto diet, have diabetes, or struggle with sweet cravings avoid honey altogether. Regular monitoring of ketone levels is essential to determine individual tolerance.
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Top Keto-Friendly Honey Alternatives
Here are some of the best low-carb honey alternatives available:
- Wholesome Yum Keto Honey: Specifically formulated to mimic the taste and texture of real honey, this product uses a blend of monk fruit sweetener and allulose. Many users find it remarkably indistinguishable from real honey, with a taste and consistency similar to acacia honey. It dissolves easily and lacks the overly sweet taste of some honeys. Wholesome Yum prides itself on high standards for taste and texture, ensuring a satisfying experience.
- Stevia: Extracted from the Stevia rebaudiana plant, stevia is a natural sweetener with zero carbohydrates and calories. It is available in liquid and powder forms. Liquid stevia is easier to substitute for honey. Be aware that powdered stevia may contain sugar alcohols, which can cause digestive issues in some people.
- Monk Fruit: Another natural sweetener, monk fruit also boasts zero carbs and calories. It contains mogroside V, an antioxidant that is naturally very sweet. Some people find the flavor of monk fruit to be unique.
- Erythritol: This sugar alcohol is low in calories and non-glycemic, meaning it doesn't raise blood sugar levels. A 2016 study suggests it may even promote oral health by slowing the growth of oral bacteria. However, erythritol can cause digestive issues if consumed in large quantities.
- Allulose: A rare sugar found in fruits like figs and raisins, allulose contains only 4 grams of total carbs and 0 grams of net carbs. It has minimal impact on blood sugar and insulin levels, making it suitable for diabetics and those on low-carb diets. High consumption may cause stomach upset in some individuals.
Other Sugar Alternatives (Not Necessarily Keto)
While the following options are not all keto-friendly, they are often considered alternatives to traditional honey and sugar:
- Raw Sugar: Less processed than white sugar, raw sugar contains trace amounts of minerals. However, it is still high in carbohydrates and should be avoided on a keto diet.
- Brown Sugar: A mixture of white sugar and molasses, brown sugar has a deeper flavor than white sugar but poses similar health risks.
- Maple Syrup: Derived from maple trees, maple syrup contains antioxidants and some minerals. However, its high fructose content makes it unsuitable for regular consumption on a keto diet.
- Molasses: A byproduct of sugar cane and sugar beet refinement, molasses contains minerals and antioxidants. However, it is still high in sucrose and can lead to sugar crashes.
- Agave Syrup: With a low glycemic index, agave syrup may seem like a good option, but it is high in fructose and offers little nutritional value.
- Corn Syrup: A cheap and versatile sweetener, corn syrup offers no essential nutrients and can raise triglyceride and LDL cholesterol levels.
- Barley Malt Syrup: Made from malted barley grains, barley malt syrup has a distinct flavor and is not gluten-free.
- Date Paste: Made from blended dates, date paste is high in fiber and antioxidants but also high in carbs and sugar.
- Golden Syrup: Made from sugar, citric acid, and water, golden syrup has a buttery flavor but offers no real nutritional value.
- Rice Malt Syrup: Made from broken-down starches, rice malt syrup is high in sugar and may contain arsenic.
- Coconut Sugar: Derived from coconut palm sap, coconut sugar retains some minerals but is still high in fructose.
DIY Keto Honey Recipe
For those who enjoy experimenting in the kitchen, making your own keto honey is a viable option. Arman Liew offers a simple recipe using the following ingredients:
- Xanthan gum
- Water
- Sugar-free brown sugar
- Honey extract
Instructions:
- Dissolve xanthan gum in half of the warm water.
- Combine remaining water and keto brown sugar in a saucepan and bring to a boil.
- Add the xanthan gum mixture and whisk well.
- Reduce heat and simmer for 10-12 minutes, or until thickened.
- Remove from heat and whisk in honey extract.
- Cool completely and refrigerate until thickened further.
Adjust the sweetness and add spices like cinnamon for added flavor.
Real User Experiences
Many users have shared their experiences with keto honey alternatives, particularly Wholesome Yum's product:
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- Karen Thomas: Praises the product for using allulose and monk fruit extract, making it a healthy choice for those avoiding sugar.
- Leslie: Enjoys using the "honey" to make honey mustard salad dressing and as a topping for yogurt and tea.
- Christie Kolb: Prefers it over real honey, citing its clean taste and ingredients.
- beth bergman: Uses it in tea and to make honey Sriracha sauce, appreciating the low carbohydrate content.
Considerations When Choosing a Keto Honey Alternative
When selecting a keto honey alternative, consider the following factors:
- Ingredients: Look for natural sweeteners like stevia, monk fruit, erythritol, and allulose. Avoid products with artificial flavors or added sugars.
- Carbohydrate Content: Ensure the product is low in net carbs to align with your keto goals.
- Taste and Texture: Opt for products that closely mimic the taste and texture of real honey to satisfy your cravings.
- Potential Side Effects: Be aware of potential digestive issues associated with sugar alcohols like erythritol and allulose.
- Personal Preference: Experiment with different sweeteners to find the one that best suits your taste and dietary needs.
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