Can I Eat Honey If I’m Watching My Blood Sugar? (Our Guide to Low-GI Varieties)

At Maters & Co, we spend a lot of time talking to our customers. whether we are chatting at a bustling food market or answering emails from our office, there is one question that comes up more than any other:

“I’m trying to reduce my sugar intake—is there a honey I can still enjoy?”

It is a fantastic question. We know that for many of you, managing blood glucose levels is a daily priority. Whether you are pre-diabetic, diabetic, or simply trying to live a lower-glycemic lifestyle, the idea of giving up sweetness entirely can feel daunting.

Not All Honey is Created Equal

If you are watching your blood sugar, the type of honey you choose matters.

Honey is primarily made up of two sugars: glucose and fructose.

Glucose enters the bloodstream quickly, causing that dreaded "spike."

Fructose is absorbed much more slowly, providing a sustainable energy release without the sudden rush.

The ratio of these two sugars changes depending on which flowers the bees have visited. For a lower glycemic impact, you want a honey that is naturally higher in fructose.

The way honey affects blood sugar isn’t just about glucose vs fructose—it’s also about whether the honey is real and raw. Genuine raw honey contains natural enzymes, antioxidants, and micronutrients that support a more gradual energy release compared to highly processed or adulterated honeys, which often behave more like straight sugar.

While all honey contains glucose (which raises blood sugar) and fructose (which slows the rise), studies suggest that real, unadulterated honey tends to produce a steadier glycaemic response than refined sugars or fake/blended honeys. This is largely because raw honey still contains the natural compounds that support better metabolic handling.

So the goal isn’t avoiding glucose—it’s choosing authentic, raw honeywith a naturally balanced profile and no added syrups

Disclaimer: We are passionate beekeepers, not doctors! Please consult your GP or a healthcare professional before making significant changes and choices to your diet, especially if you have diabetes or other health conditions.

Here are the best varieties from our collection for mindful eating

1. The Gold Standard: Pure Acacia Honey

If there is one honey we recommend above all others for blood sugar management, it is our Pure Acacia Honey.

Acacia is famous in the health world for having one of the lowest Glycemic Indexes (GI) of any honey variety. You can actually tell it is high in fructose just by looking at it—Acacia honey stays liquid for a very long time and rarely crystallises.

Why choose it? It has a beautiful, clear colour and a delicate, floral taste. It is sweet without being overpowering, making it the perfect natural sweetener for herbal teas or drizzled over Greek yoghurt.

2. For the Connoisseur: Pure Oak Honey

For those who find Acacia a little too mild, here's something a little bolder! Award-winning Pure Oak Honey is an excellent choice as a lower sugar raw honey.

Darker varieties are typically richer in minerals and antioxidants. While they have a more robust, less "sugary" flavour profile than our floral honeys, they are a fantastic way to satisfy a craving with a more complex, savoury sweetness.

3. For the Connoisseur: Pure Wild Mountain Honey

Choose Wild Mountain honey for its low GI and antibacterial properties. Put through lab testing to confirm its high potency against bad bacteria it's perfect for the winter.

Stunning caramel flavour and superior taste ~ a favourite when used in granola and flapjacks along with porridge and as a topping on some breakfast items.

Why Switch from Refined Sugar?

You might ask, “If honey still contains sugar, why is it better than the white stuff?”

Refined white sugar is empty calories. It offers your body nothing but energy. Raw honey, on the other hand, is a functional food. When you choose raw, unpasteurised honey like ours, you are getting natural enzymes, antioxidants, and anti-inflammatory properties. It is sweetness, but it is also nutrition.

✨ Quick Guide: Low-GI Honeys from Maters & Co ✨

The Perfect Way to Test: Taster Boxes

We know that finding a honey that agrees with your body and your palate can take some trial and error.

If you are looking for a gift for someone watching their sugar, or if you want to experiment personally without buying a large jar, we recommend our Sample Boxes.

Our 5-Jar, 10-Jar and 12-Jar Taster Boxes allow you to try small amounts of Acacia, Oak, Mountain, and others. It is the perfect way to practice "mindful tasting"—savouring high-quality sweetness in moderation.

A Final Note

Please remember that everyone’s body reacts differently to sugar. We encourage you to consult with your General Practitioner or a dietitian before making significant changes to your diet.

However, if you have been given the green light to include a little natural sweetness in your life, we are here to make sure it is the highest quality possible.