EDUCATION

Is Honey Fattening? How to Get the Health Benefits of Honey Without Gaining Weight

EDUCATION

11 minutes

Essential Takeaways

No single food like honey will make you fat. Consuming more calories than you burn leads to weight gain, so it’s possible to enjoy sugary foods like honey as part of a healthy lifestyle when used in moderation and balanced with other foods.

In fact, honey offers your body great benefits when enjoyed this way. Manuka honey is potent in antibacterial, antioxidant and anti-inflammatory properties and may help you to sustain energy, stay fuller longer, and recover well from exercise¹.

For optimal results when incorporating honey into a weight management plan as a healthier alternative to refined sugars, choose pure, raw UMF™-certified Manuka honey. That way, you know you’re getting an authentic product, fresh from the hive.

It’s no secret that honey contains sugar and that too much sugar can cause weight gain.

So is honey fattening? Can honey make you gain weight?

Well, fruit contains sugar too. And we’re betting you wouldn’t call fruit fattening, right?

Honey is not fattening on its own. Gaining weight is usually the result of a few things happening at the same time. Eating too much sugar might be one part of the puzzle, but let’s not forget all the other ones.

So in this guide, we’ll be explaining what’s actually in honey and how it can be both fattening and not fattening, depending on how you use it. We end with top tips on how to enjoy all the wonderful health benefits of honey as part of a healthy, balanced lifestyle.

In this guide to honey and weight gain:

NB: As a Manuka honey brand, we focus mainly on Manuka honey in this article. Many of the points relate to other honey types, too.

Key Nutritional Info for Manuka Honey

Calories

Type your text hereOne tablespoon of Manuka honey has around 60-70 calories, though this may vary between honey brands and types². For context, women in the US are recommended to consume around 1,600-2,400 calories per day, and men between 2,200-3,000³.

Glycemic Index

Manuka honey has a medium glycemic index of around 54-59. This is fairly average among honey types and less than sugar and some refined sweeteners. Read more about Manuka honey on the glycemic index.

Sugar content

One tablespoon of Manuka honey contains around 16g of sugar. Manuka honey is made primarily from the sugars fructose and glucose, with around 77g of sugar per 100g of honey.

Fat content

Manuka honey contains negligible to zero fat. It is primarily composed of carbohydrates (sugars), along with vitamins and minerals.

Vitamins and minerals

Manuka honey offers additional vitamins and minerals, including amino acids, vitamins C and E, and varying amounts of the essential nutrients copper, iron, potassium, magnesium, sodium, phosphorus, zinc, and calcium. Learn more about the nutrients in Manuka honey.

Health warnings

Manuka honey should be consumed in moderation as part of a healthy, balanced lifestyle. It is safe for most diabetic people, but they should still get permission from their doctor before introducing it into their diet. Manuka honey can be given to children, but should never be consumed by infants under one year old.

Health benefits

Manuka honey offers potent antibacterial, antioxidant, and anti-inflammatory properties, which have shown promise as a pre-workout fuel and post-workout remedy. Offering a sustained source of energy, Manuka honey can be part of a healthy weight loss plan.

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Can Honey Cause Weight Gain?

Honey, alone, does not cause weight gain. Gaining weight is usually the result of a few different things happening simultaneously.

Biologically speaking, we gain weight when we consume more energy than we use⁴. This is often measured in calories and can come from carbohydrates, fats, or proteins.

We can gain weight from eating too much bad stuff, even too much good stuff, or something in between. We might be exercising a little, not at all, or inconsistently. Our genes might be helping us or hindering us.

No single factor, from food to sleep, alcohol consumption, or exercise, is to blame for weight gain in everyone. Whether it’s something you’re looking to promote or prevent, a holistic approach is best.

Is honey fattening?

No, honey is not fattening on its own. Eating pure, raw honey in moderation and as part of a healthy, balanced diet will not cause weight gain.

There have been a few studies into the impact of honey on weight, but results are inconclusive so far. Of the animal and human trials we have, honey has mostly had a neutral impact on weight⁵.

Some studies have suggested, however, that the polyphenol and flavonoid content of honey may help to break down fats and prevent their build-up⁵. More research needs to be done to confirm this effect.

How many calories are in honey?

A tablespoon of Manuka honey contains roughly 60-70 calories, though this varies between honey types and brands.

Calories can change based on how foods are prepared and eaten, so whilst a useful tool, it’s a good idea to also use other measures as part of your holistic weight management plan.

Is honey better than refined sugar for weight loss?

Honey contains sugar, so it should be treated in a similar way as part of your weight management plan. But some crucial differences make it better than sugar for weight loss:

  • Pure, raw honey offers antibacterial, antioxidant, and anti-inflammatory benefits that you won’t find with refined sugar⁶.

  • It also contains other vitamins and minerals that you won’t find in sugar, including the amino acids your body needs to rebuild cells and recover from exercise¹.

  • It has a lower glycemic index value, which provides a more sustained energy boost than refined sugar⁷.

Learn more about healthy natural sugar alternatives.

Can I eat honey on a no-sugar diet?

No. Honey contains both fructose and glucose, so it is not sugar-free and will affect your blood sugar levels. It does offer other potential health benefits, like antibacterial, antioxidant, and anti-inflammatory properties, and can be enjoyed as part of a healthy lifestyle.

So, depending on your reasons for following a sugar-free diet, you might be able to make a little room for some honey.

Learn more about why honey is good for you.

Which honey is the least fattening?

It depends on what you consider the ‘fattening’ element. Honey can be part of a healthy lifestyle and an unhealthy one - it’s all about the bigger picture.

All honey is calorie-dense. If you eat more calories than you burn, any type of honey will result in weight gain. So perhaps the right question isn't 'which honey is the least fattening', but rather 'which honey provides the most support to keep my body in a healthy state where losing weight is easier?'

UMF™-certified Manuka honey is proven to be pure, raw and straight from the hives. It's packed with a wide range of nutrients that our bodies need, and you can be sure that what you're buying is more than just a sweet syrup.

So if you're looking for a type of honey to support your weight loss and health journey, look no further than Manuka.

Read more about the benefits here.

Does Manuka Honey Make You Fat?

The same story applies to Manuka honey as to honey in general. Manuka honey can contribute to weight gain if consumed in excess. But in just the right amounts, it could help your body in unexpected ways.

The health benefits of Manuka honey

With its uniquely high levels of antibacterial, antioxidant, and anti-inflammatory properties, there’s quite a buzz around Manuka honey. And this has been the case for a few decades now.

Since Dr. Peter Molan began studying and writing about it at the University of Waikato (New Zealand) in the 1980s, scientists have been testing the potential of Manuka honey in all sorts of medical contexts and applications.

And the results so far are quite astonishing.

From gut and brain health to boosting cancer treatment, healing infected wounds, managing digestive issues, joint pain, hormones, and even libido, the list goes on, and so does the research.

You can find a plethora of educational articles on our blog that delve deeply into the science and shed an honest light on what we do and don’t know so far. Click here to take a look.

Here’s what a few of our customers say about their journeys with Manuka honey:

“I used to have late night dinner even though I wasn't feeling hungry which got me unpreferred weight gain. Taking 15+ subdues my desire for bites during late night and really helps me sleep well.”

“I use this every day in my cold brew coffee and I love the taste. I am using it for immunity purposes but an unexpected side effect was belly fat weight loss. I’ll take it!”

“Loved it! I have purchased this wonderful honey twice, and I feel better over all, trying to loss weight. I fast, so before beginning to fast, I take a spoon full and mix with lemon.”

Read our customer stories here.

Which Manuka honey is best?

Did you know that honey is one of the most faked foods in the world?

Due to its proven reputation for health and wellness, it’s in high demand. And some suppliers meet this demand by diluting real Manuka honey with artificial sugars or other lower-grade honeys. Some even ultraprocess the honey, heating it excessively and removing all impurities so that it looks as commercial as possible.

The problem is that the good stuff can be killed off in the process.

The UMF™ verification system is the most rigorous independent authenticity test for honey in the world. And it’s only for Manuka honey from New Zealand.

If you’re concerned about what you put in your body and want to ensure you’re getting the most potent health benefits, then always opt for UMF™ Manuka honey.

You will have the very best pure, raw, monofloral Manuka honey that New Zealand has to offer.

The higher the UMF™ grade, the more antibacterial properties the honey contains.

Find out more about UMF™ and choosing the right grade for you.

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How to Enjoy Manuka Honey Without Getting Fat

It’s perfectly possible to enjoy Manuka honey and all the goodness it brings without risking weight gain. Like any other carbohydrate, it’s all about balance.

Here are some tips to get the most out of your honey without the weight gain.

Replace your regular sugar, don’t just add honey on top

Honey is often sweeter than refined table sugar and offers more nutritional value. By swapping out your sugar for a little less honey, you can get the same level of sweetness and a whole host of added benefits.

Here are some ideas for using your Manuka honey:

Change the order of how you eat meals

“If you eat the items of a meal containing starch, fibre, sugar, protein and fat in a specific order, you reduce your overall glucose spike by 73%, as well as your insulin spike by 48%. This is true for anyone, with or without diabetes.

What is the right order? It’s fibre first, protein and fat second, starches and sugars last.”

By combining honey with fibre, protein, and fat, and doing something as simple as changing up the order that you eat, you could see (and feel) a real difference.

Crazy, right? And the best part? You get to finish on a high with your Manuka honey.

Find loads of delicious recipe ideas using Manuka honey here.

Don’t forget to move

“If you’re going to eat something sweet or starchy, use your muscles afterward. Your muscles will happily uptake excess glucose as it arrives in your blood, and you’ll lessen the glucose spike, reduce the likelihood of weight gain, and avoid an energy slump.”

- Jessie Inchauspé, Glucose Revolution: The life-changing power of balancing your bloo sugar⁸.

Manuka honey is an excellent pre-workout energy source⁹, as well as providing the amino acids that our muscles need to repair afterwards¹.

Here are a couple of ways that you can use Manuka honey before a workout:

Feel Your Best with New Zealand Honey Co. Manuka Honey

Wherever you are in your weight management journey, Manuka honey can be that little dollop of heaven that keeps you going.

Whether you slather it on toast, blend it into your smoothie or lick it straight off the spoon, your taste buds and your body will thank you later.

“Second to none. By far the tastiest Manuka honey available. Top quality, tasty and super fast delivery.”

“My overall experience of the New Zealand Honey Co. Manuka Honey UMF 20+ | MGO 829+ was excellent! I love this honey! This honey is very rich, natural, and of high quality.

I take a spoonful a day every morning. Purchase process and delivery service was great. I will definitely purchase again. Highly recommend!”

Shop your Manuka honey here.

Unsure which grade is right for you?

Take our quick and easy quiz.

Suggested further reading:

Sources:

¹ Manuka honey as a pre-workout superfood, New Zealand Honey Co.

² Manuka vs honey, Holland and Barrett.

³ How many calories should you eat per day? Medical News Today.

⁴ Obesity, NHS.

⁵ Role of honey in obesity management, National Library of Medicine.

⁶ Manuka honey vs. sugar, New Zealand Honey Co.

⁷ Manuka honey on the glycemic index, New Zealand Honey Co.

⁸ Glucose Revolution, Good Reads.

⁹ Honey supplementation on endurance performance in athletes, Journal of Medicine and Healthcare.

Your wellness journey starts with a spoonful a day.

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