EDUCATION July 16, 2025

Where is Manuka Honey on the Glycemic Index

EDUCATION

10 minutes, 30 seconds

Essential Takeaways

Manuka honey has a medium glycemic index value of between 54-59 (out of 100). This is fairly average among honey types, and much lower than sugar and refined sweeteners¹.

The actual impact of Manuka honey on blood sugar and the body is more complicated, however. Studies have found that it may exert antidiabetic effects, help manage hyperglycemia, and may even protect the body against the oxidative stress that comes with high blood sugar (among many other health benefits)².

The GI of foods is useful but not the complete picture. By eating these foods as part of a balanced diet with plenty of protein, fat, and fibre, you can reduce blood sugar spikes and sustain energy levels much more efficiently. Manuka honey is renowned for its beneficial natural compounds that go beyond a simple GI value.

“Every second, your body burns 8 billion billion molecules of glucose. To put that into perspective, if each glucose molecule were a grain of sand, you’d burn every single grain of sand on all the beaches of the earth every ten minutes.”

Glucose Revolution by Jessie Inchauspe³.

Sugars are an important part of our diet. They provide an essential energy source⁴.

But as we know all too well these days, refined sugar can be found in greater quantities and more foods than ever before. And that doesn’t do our bodies any good.

We crave sweet things and we still want to enjoy them.

And a precious few, like Manuka honey, offer a whole host of exciting health benefits when part of a balanced, healthy diet.

So is there any such thing as low glycemic honey? What is the glycemic index for raw honey like Manuka? And is it possible to lower the glycemic index of Manuka honey to enjoy it guilt-free?

That’s what we’ll be exploring here.

In this guide to Manuka honey on the glycemic index:

A quick overview of the glycemic index
What’s the glycemic index of Manuka honey?
3 tips to manage your Manuka honey blood sugar levels
Get your natural energy boost with New Zealand Honey Co. Manuka honey

A Quick Overview of the Glycemic Index

The glycemic index measures how a food is expected to impact the body’s blood sugar levels⁵.

Ranked on a scale from 0-100, foods fall into one of three categories:

Category	Range	Example food*
Low	0-55	Yoghurt
Medium	56-69	Honey
High	70-100	Sugar

*Pure and unprocessed examples - unfortunately, many yoghurts can contain added flavourings and sugars, and many honeys are adulterated with artificial sweeteners.

The higher the glycemic index (GI) of a food, the greater its impact on blood sugar levels.

So, how does it work?

Higher GI foods are those that our bodies digest quickly, spiking blood sugar and energy levels. This often leads to a quick slump in energy afterwards, and we might feel sluggish and hungry again, repeating the cycle.

Lower GI foods are typically higher in protein, fat, and fibre, and they take longer to digest. Our bodies get a slower, more sustained dose of glucose, which means we have a slower, more sustained release of energy. We don’t feel so sluggish, and we don’t feel the urge to snack.

Not all foods have a GI number. If they don’t contain carbs (like meat, fish, and herbs, for example), then they can’t be assigned a category.

Other things will impact the GI of certain foods. Ripeness, cooking method, and processing all contribute to how the body digests the food and its impact on blood sugar.

The glycemic index, just like calories and other food measurements, is a useful tool. But it is best used as part of a toolkit, taking other things into account too, which we’ll explore next.

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What’s the Glycemic Index of Manuka Honey?

According to research, Manuka honey typically has a medium glycemic index range of 54-59¹.

It’s important to note, however, that people do process it differently:

“As the results of this study show, there is little difference in the mean GI values of the Manuka honey samples, although there was a relatively high level of variability amongst participants.”

The glycemic index of Manuka honey, a 2013 study¹.

Just as with any other unit of measurement for food and its impact on our bodies, other variables must be taken into account, like a person’s age, diet, lifestyle, and any medical conditions.

Aside from carbohydrates, honey contains other natural compounds which could offer extra health benefits⁶:

“Manuka honey has not specifically been evaluated in people with diabetes, but limited evidence suggests that honey, in general, may be better than glucose or sucrose for these individuals.

There are some possible explanations why honey, although having a high carbohydrate content, has a low or moderate-low glycaemic index:

(1) the glucose component of honey might be poorly absorbed from the gut;

(2) Palatinose or isomaltulose, a sugar present in honey, exhibits characteristics of delayed digestion and absorption, and

(3) small amounts of fructose have been shown to increase hepatic glucose uptake and glycogen storage, as well as reducing peripheral glycaemia.

In-vitro studies with other honeys have shown some samples to have an insulin-mimetic effect. Further, in a small clinical study in which 16 healthy individuals were given 60% aerosolized honey for 10 min, mean blood glucose levels were shown to decrease by 22% after 30 min, and insulin levels were increased.

Therefore, it is possible that the Manuka honeys tested might increase the plasma insulin levels in healthy volunteers; this should be measured in future studies.”

The glycemic index of Manuka honey, a 2013 study¹.

A more recent animal study notes the polyphenols in Manuka honey and their impact on high blood sugar, as well as its antioxidant properties:

“Polyphenols present in manuka have been known to play a role in controlling hyperglycemia via inhibition of α-amylase and α-glucosidase which are involved in carbohydrate breakdown.

Various flavonoids and phenolic acids present in honey are regarded as rich sources of antioxidants, which can efficiently mitigate oxidative damage [caused by hyperglycemia, or high blood sugar].

In the present study, the honey treatment caused a decrease in the level of oxidants and raised the total antioxidant capacity of diabetic rats.”

Pancreatic regenerative potential of Manuka honey evidenced through pancreatic histology and levels of transcription factors in diabetic rat model, a 2023 study².

Evidently, Manuka honey isn’t simply just a better carbohydrate than refined sugar according to the glycemic index.

Manuka honey has been found to offer a plethora of other health benefits, too:

“Besides other health benefits, honey possesses a strong ability to stimulate and enhance the regeneration process in many vital organs.

It has been reported to exhibit a potential role in skin regeneration, liver regeneration, bone marrow regeneration, neural regeneration, epithelial regeneration, testicular regeneration, ovarian regeneration, and other tissues regeneration.”

Pancreatic regenerative potential of manuka honey evidenced through pancreatic histology and levels of transcription factors in diabetic rat model, a 2023 study².

The glycemic index of Manuka honey is only one small part of a much bigger picture. Offering potent antibacterial, antioxidant, and anti-inflammatory properties, this wondrous bee food is bursting with good stuff.

It’s 1 ingredient, with 2000 natural compounds.

Learn more about why and how Manuka honey is good for you in our dedicated guide.

Does Manuka honey spike blood sugar?

“Any kind of sugar, regardless of its color, taste, or plant of origin, is still glucose and fructose, and will still lead to glucose and fructose spikes in our bodies.”

Glucose Revolution by Jessie Inchauspe³.

Manuka honey contains carbohydrates, so when eaten in isolation, it may give you a similar blood sugar spike to other medium GI foods. But you can reduce or prevent this quite easily.

By balancing out your carbohydrate intake with proteins, fats, and fibre, you can give your body the other nutrients that it needs to slow its glucose absorption and maximise the energy boost from your Manuka honey for longer.

Plus, you get all the extra antibacterial, antioxidant, and anti-inflammatory properties that Manuka honey has to offer whilst still managing your glucose levels safely.

Check out our dedicated guide to using Manuka honey for energy.

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Can Manuka honey cause inflammation like sugar?

No, Manuka honey isn’t known for causing inflammation - in fact, it is well-renowned for its anti-inflammatory properties⁷.

Manuka honey has been found to modulate the immune system, potentially triggering or suppressing responses:

“The current findings highlight the potential use of MH [Manuka honey], or its bioactive components, to boost immune responses, preventatively and therapeutically, in different disease settings, such as an adjunct treatment in cancer immunotherapy.”

Characterization of immunomodulatory responses induced by Manuka honey, a 2022 study⁷.

These effects are thought to be attributed to Manuka honey’s uniquely high content of methylglyoxal (MGO), as well as dihydroxyacetone (its precursor), and leptosperin (unique to the mānuka nectar⁷).

Learn more about the beneficial bioactive compounds unique to Manuka honey.

Which honey is best for diabetics?

Pure, raw, unadulterated honey is best for diabetics as this should have a more moderate impact on blood sugar levels.

It is vital to note, however, that different people react differently to carbohydrates, so people with diabetes should always check with a doctor before introducing honey into their diet⁸.

With their doctor’s approval, we would recommend a diabetic person stick to UMF™ certified Manuka honey for the purest product offering the most potent benefits.

Where Manuka honey particularly shines for people with diabetes is in wound healing.

Here’s how some of our customers have used Manuka honey for diabetes:

“My husband has suffered for years with diabetic ulcers and a friend recommended trying your honey. Using your honey has changed our lives. No more ulcers or blisters that would normally take months to heal. We are now able to enjoy walks and golfing again. Thank you!”

Anonymous, verified buyer | UMF™ 24+ | MGO 1122+

“Absolutely delicious 😋 and as a diabetic I was told that I could not have honey. But I done an experiment, I had a bowl of oatmeal and added 1 tlb spoon of the honey. I thought I would lose my mind, it was absolutely delicious and it did not raise my blood sugar level.”

Wayne T., verified buyer | UMF™ 26+ | MGO 1282+

Learn more about using Manuka honey for diabetes.

Shop our range of UMF™ certified Manuka honey here.

3 Top Tips to Reduce Manuka Honey Blood Sugar Spikes

“When you do enjoy carbs (and you will and should and must), make it a habit to add fiber, protein, or fat and, if you can, eat those first.”

Glucose Revolution by Jessie Inchauspe³.

Whilst it’s a bit of a stretch to claim that there’s low glycemic honey (only one study has named a couple of honey types with GI values in that range¹), the best news about Manuka honey’s GI is that it doesn’t matter so much…

Not if you get a little strategic about it.

(And that’s easier than it sounds).

If you are living a healthy, active lifestyle, then you can enjoy all the health benefits of Manuka honey (and its delicious, unique flavour), safely without compromising your blood sugar too much.

Here’s how:

Eat your Manuka honey with other foods

By eating your Manuka honey after a meal with healthy levels of protein, fat, and fibre, or by incorporating honey into that meal, you can reduce its impact on your blood sugar level.

Remember, the carbohydrates in honey can be digested quickly by the body when taken on an empty stomach, triggering a blood sugar spike. By introducing these other nutrients, you can slow the process and sustain your energy for longer.

Here are some recipe ideas that offer the best of both worlds:

Find so many more delicious recipes in our 170+ ways to use Manuka honey guide.

Don’t overheat the honey

Keep your Manuka honey in its purest state by avoiding overheating.

Manuka honey is packed full of beneficial enzymes and nutrients, offering potent antibacterial, antioxidant and anti-inflammatory properties. But if the honey gets too hot (over 37℃/98.6℉), these enzymes begin to break down.

You’ll be left with a sugary syrup with little extra nutritional value.

Read our top tips for cooking with Manuka honey.

Choose UMF™ certified Manuka honey every time

With its ancient reputation for health and wellness, honey has become one of the most faked foods in the world.

Suppliers increase their honey stocks by diluting them with other sweeteners, and ultra-filter them to look more commercial. This removes many of the beneficial compounds that studies have linked to helping manage blood sugar levels¹, so it may compromise this benefit, and instead dose our bodies with even more refined sugar.

The most rigorous independent grading system for honey in the world, UMF™, verifies pure, raw, authentic, monofloral Manuka honey produced and packaged in New Zealand.

Though there are plenty of different honey ratings out there, UMF™ is considered the most thorough and is not affiliated with any specific honey brand.

By choosing UMF™ Manuka honey, you can be sure you’re getting the real deal every time.

Learn more about UMF™ Manuka honey.

Shop our UMF™ Manuka honey range here.

Get Your Energy Boost Naturally with New Zealand Honey Co. Manuka Honey

If you’re looking for the best quality raw Manuka honey sourced straight from the wilds of New Zealand, and as pure as it was in the hive, then look no further.

From nature’s pantry to yours, here’s what our customers think of New Zealand Honey Co. Manuka honey:

“I've tried several different brands of Manuka Honey and for me, New Zealand’s Manuka UMF 10 is the best for daily use. Great taste, and as a Type 2 Diabetic, very little impact on my sugars as I use it daily in my coffee.”