Is Honey Good for Weight Loss


7 minutes, 30 seconds read

Essential Takeaways

Raw manuka honey is good for weight loss because it helps the body to regulate and repair itself.

Thanks to the antibacterial, anti-inflammatory, and antioxidant properties in honey, adding it to a balanced, holistic weight loss plan can help the body release energy slowly, repair itself after exercise, and stay healthy from the inside out.

It also allows us to have a little natural sweetness in our diet which is more sustainable for achieving and maintaining your long-term weight loss goals.


Losing weight looks different for every body.

And the conflicting advice online can be confusing.

But most people can probably agree that when it comes to food choices, the most effective diets are:

  1. As natural (unprocessed) as possible

  2. Holistic (it’s about lifestyle, too), and

  3. Sustainable (it needs to work in the long-term)

Pure, raw honey can be part of an effective weight loss plan for reasons that cover these three key pillars.

As a natural sweetener with some amazing wellness benefits, this guide explains how to use honey for weight loss as part of a healthy lifestyle.

In this guide to whether honey is good for weight loss:

  • Is honey good for weight loss?

  • Why use manuka honey for weight loss

  • 3 ways to achieve weight loss with honey

  • When weight loss with honey won’t work

  • The best honey for weight loss

Is there any proof in the pudding?

Let’s see.

Is Honey Good for Weight Loss?

It’s important to note that no single food, supplement, or even exercise regime will definitely lead to weight loss.

At least, not in a healthy or sustainable way.

“Our review indicated that there is no single best strategy for weight management. Hence, strategies for weight loss and its maintenance should be individualized.”

There’s no quick fix. And it takes a combination of internal and external factors that influence whether someone loses the weight and keeps it off.

"Successful weight maintenance is associated with more initial weight loss, reaching a self-determined goal weight, having a physically active lifestyle, a regular meal rhythm including breakfast and healthier eating, control of over-eating and self-monitoring of behaviours."

Weight maintenance is further associated with an internal motivation to lose weight, social support, better coping strategies and ability to handle life stress, self-efficacy, autonomy, assuming responsibility in life, and overall more psychological strength and stability.

We know, you’ve heard it all before.

So why are we starting with this?

Because even the purest, most potent raw honey, with all its brilliant benefits which we’ll discuss next, won’t do the job alone¹.

Using honey for weight loss should be just one part of your long-term plan.

Now that’s taken care of, let’s explore how weight loss with honey is possible.


4 Reasons why honey is good for weight loss

Here’s how honey can help you in your weight loss journey.

  1. It’s a natural sweetener with a difference

It’s vital that any lifestyles changes you make to lose weight are sustainable.

That includes allowing yourself foods you enjoy as well, like sweet ones.

By replacing refined sweeteners like sugar, stevia, or agave nectar with raw honey, you can achieve the same delicious sweetness with the extra benefits mentioned below.

  1. It helps to curb the appetite so you stay fuller for longer

Pure, raw honey raises blood sugar levels slowly².

This helps your body to sustain energy levels for longer and you don’t feel hungry as quickly in between meals or snacks.

In fact, studies have suggested that honey is a good sweetener for diabetics, for this very reason.

  1. It helps the body to prepare for and recover from exercise

Simple and easy to digest carbohydrates are great sources of fuel for exercise³.

And honey is exactly that

Raw honey gives our bodies the fuel they need to workout, and it also provides amino acids and antioxidants that repair muscles and protect cells against damage.

  1. It contains beneficial properties that promote overall health and wellness

Honey has been used throughout the world for thousands of years for its health and wellness benefits - long before we knew what was really going on under the surface.

It turns out that honey has potent antibacterial properties that are used to heal some of the most serious wounds, as well as tackle skin complaints, stomach problems, hormone imbalance, infections, and so much more.

A weight loss journey should be a healthy, holistic one. And honey offers a naturally holistic, sweet solution.

When it comes to antibacterial activity however, not all honeys are created equal.

There is one that offers some of the best wellness properties of them all.

Why Use Manuka Honey for Weight Loss?

Manuka honey is a type of honey made from the pollen and nectar of the mānuka plant in New Zealand.

In the 1980s, Dr. Peter Molan uncovered the uniquely high antibacterial properties of manuka honey - up to 100 times higher than other honey types.

As a result, it has become one of the most heavily studied and regulated honeys in the world.

For these reasons, along with its antibacterial properties, it’s the best choice for weight loss.

The research

Countless studies have been conducted on the benefits of manuka honey, and you can find many of them cited in our blogs and articles.

The evidence for its incredible potential is pretty expansive, so there’s a good chance that incorporating it into your daily routine will offer some health benefits.

Manuka honey is quite unique compared to other honey types. Choosing manuka gives you the reassurance that the science backs the legend.

The regulations

Honey has become one of the most faked foods on the planet.

Ultraprocessed and laced with additives, many honey products have lost their beneficial compounds and offer no more nutritional value than white sugar.

Thanks to its global wellness reputation as a superfood, manuka honey has its own strict testing and grading system to sort the friends from the foes.

By sticking to UMF™ graded manuka honey, you can be sure that you’re getting pure, raw, monofloral manuka honey produced and packaged in New Zealand.

The benefits

Studies have shown that manuka honey contains particularly potent antibacterial, anti-inflammatory, and antioxidant properties that help the body regulate and repair itself.

This lends it perfectly to a weight loss journey.

To lose weight, we need the energy to exercise, the nutrients to recover, and the motivation to keep going.

By allowing ourselves something delicious that also offers restorative benefits, we can really all of these benefits in a tasty spoonful.

3 Ways to Use Honey for Weight Loss

So, how can you use honey for weight loss? 

Here are 3 great ways you can use manuka honey at different times of the day to enhance your weight loss results.

  1. Wake up with a manuka honey drink

Adding manuka honey to your morning cuppa is a great way to start the day right.

The following drinks are also linked to weight loss, so try adding a spoonful of manuka honey to one of these (after letting them cool):

  • Green tea⁴

  • Matcha tea⁵

  • Warm water with lemon⁶  

  1. Stay full for longer with a manuka honey snack

Make your own delicious and nutritious manuka honey snack for an energy boost throughout the day to curb those pesky cravings.

Here are a few super easy recipes to try at home:

Get more recipes and suggestions here.

  1. Get a restorative rest with manuka honey before bed

Sleep is vitally important to weight loss⁷.

It’s believed that honey contains melatonin which helps us fall asleep⁸. So along with keeping us full, having honey before bed could induce a restful night’s sleep.

Enjoy a spoonful of honey before closing your eyes or add it to your night cap and you’ll be counting sheep in no time.

Find out more about honey and exercise with our dedicated guide.

When Weight Management with Honey Won’t Work

Have you tried honey for weight loss and not seen any improvement?

Here are a few situations where using honey to lose weight isn’t going to move the needle:

You heat honey before eating it

If honey exceeds the natural temperature of the hive (around 37℃, 98.6℉), it loses many of its beneficial compounds.

This is why ultraprocessed honey is not much different to table sugar.

If you’re adding manuka honey to drinks or food, make sure they’ve cooled a little first.

You use honey in every drink or meal

Even the purest and highest grade manuka honey still contains sugar.

You can get all the benefits in just a tablespoon or two a day, so don’t go overboard.

You eat honey on its own

Consuming sugars on their own (like in fruit juice, for example), results in quick blood glucose spikes and feeling hungry much sooner.

It’s important to consume other nutrients with sugars, like fibre, to ensure that slow release of energy.

Add manuka honey to other foods for a well-rounded snack that won’t give you a sugar rush.

Or take a spoonful of honey with your breakfast or another meal.

Get the Benefits of Honey for Weight Loss with New Zealand Honey Co.

Luckily, if you want to use honey for weight management, you're in the right place.

Manuka honey may be the best for weight loss thanks to its mountain of scientific evidence, its strict regulations, and ultra-high antibacterial activity.

All our manuka honeys are UMF™ graded for authenticity and freshness, as well as being glyphosate free and non-GMO.

So if you’re on a journey to better health and wellness, we’ve got you.

Shop manuka honey.

Unsure which grade is right for you?

Take the quiz.

Your wellness journey starts with a spoonful a day.


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