No. Popularly known as an excellent replacement for processed sugar; still, honey isn't a Keto-friendly ingredient. Honey consists of a high amount of calories and carbs. As a result, this natural sweetener has the power to hinder the metabolic process in the body.
Does this mean you should say goodbye to desserts and beverages from your life? Let's find out.
🙋 Can you have honey on a Keto Diet?
Eating one tablespoon of honey won’t be a roadblock in your weight loss journey. According to Keto, you can incorporate 25-50 grams of total carbs per day on average. One teaspoon of raw honey only has 5.8 net grams of carbs. It means a little bit of sweetness can't do much harm, and you can stay in ketosis.
So, ensure consuming raw honey only in the recommended quantity, and you're good to go.
🙋 Which Honey Alternatives to Avoid?
Please avoid the following:
- Table sugar
- Corn syrup
- Maple syrup
- Coconut sugar
- Agave nectar
🍯 Three ways to include honey on a Keto Diet
There are three main styles of the Keto diet. Each style varies and alters your ability to consume raw honey.
Standard Ketogenic Diet (SKD) - The Default
This is what most people think of when mentioning Keto. On average person on SKD will intake 30 grams or fewer carbohydrates a day. Depending on your carb intake throughout the day, it is certainly possible to factor in 1 teaspoon of raw honey (5.8 grams of net carbs).
Targeted Ketogenic Diet (TKD)
While following a targeted Ketogenic diet (TKD), you'll focus on rigorous exercises. So, an athlete or someone who follows a high-intensity workout routine can get more relief. You are allowed to increase your daily carbs intake to up to 100 grams.
As this is intended for athletes who follow high-intensity workouts, consuming raw honey is fine. However, your Keto honey intake depends on the calories burnt and the workout intensity.
Cyclical Ketogenic Diet (CKD)
In this Keto style, you adopt the standard Ketogenic diet (SKD) for 5 to 6 days. On the off days, you can consume more carbs. Hence, these days you can consume honey guilt-free. However, moderation and balance are always important. Just remember 1 tablespoon of honey has 17 grams, and 1 teaspoon has 5.8 grams of net carbs.
📖 Honey Nutritional Value
Honey, a natural sweetener, is extracted by bees from the nectar of flowers. One tablespoon of raw honey offers the user 17 grams of net carbs, 60 calories, 0 dietary fibers, 0 grams of fat, and 0 grams of protein. Seeing these nutrient ratios, you may say it is unsuitable for my diet, right.
Still, honey stands out because of other healthy compounds. It also contains vitamin B6, calcium, iron, copper, magnesium, manganese, zinc, riboflavin, niacin, thiamin, pantothenic acid, phosphorus, potassium, and sodium.
This natural sweetener is also a rich source of nutrients and enzymes absent in refined sugar. Since bee enzymes pre-digest honey, it converts into glucose and fructose. Thus, the digestive system quickly breaks down the honey, letting it absorb into your body.
Further, the antimicrobial, antioxidant, and anti-inflammatory properties of honey can offer you various health benefits.
Unfortunately, honey is still an added sugar. It is not less than any other high-carb food that doesn't support your keto recipes.
💭 Honey alternatives for a Keto Diet
Well, you can't get the authentic flavor by adding raw honey in moderation to every keto recipe, right. Does it mean you need to cut back the sweet intake totally? Of course not!
Cheer up! Your keto plan demands a better honey keto alternative. Consider some fabulous honey alternatives to facilitate your sweet cravings without affecting ketosis.
Extracted from the Stevia Rebaudiana plant, this natural sweetener is available in granulated and liquid form. No glycemic index, carbohydrates, and calories - the reason stevia is a hot market trend. Also, this sweetener is 30 to 150 times sweeter than white sugar on your kitchen shelf. What else do you need to savor healthy yet flavorful meals?
Whether you want to bake, cook, or prepare cold beverages, it's your one-stop sugar-free solution. Stir this keto-friendly sweetener in your desserts, tea, or coffee without compromising with your Keto eating regime.
Note: Stevia, when overused, can result in an off-taste resulting in a chemical taste and bitter aftertaste.
Monk Fruit Sweetener
This honey Keto substitute gets its sweetness from the natural sugars and compounds called mogrosides. To your surprise, monk fruit sweetener is 100 to 250 times sweeter than regular sugar. Wondering why? It has no calories and no carbohydrates. So without any further ado, substitute it with refined sugar.
This Keto-friendly sweetener is also ideal for diabetics following Keto to regulate their blood sugar levels. The mogrosides in this natural sweetener can help boost insulin levels.
You may find some extract formulated with a mix of sugar, molasses, or other sweeteners in the store. So, do not forget to check the ingredients label on the jar.
Note: All monk fruit sweeteners taste different, so if you try one you don't like, consider trying another brand. It is also common to hear that those who like Stevia dislike Monk fruit sweeteners and vice versa.
Next on the Keto honey substitute list is sucralose, which is another artificial sweetener. The unmetabolized sweetener does not digest. Thus, you can adhere to your calorie or carbs-free Ketosis eating regimen. What's more?
However, this honey substitute is not suitable for baking and cooking Keto recipes. It produces harmful compounds on heating! You can add it to your yogurt, cereals, or oatmeal bowl. Or mix it in beverages!
Note: Sucralose won't even give you any bitter aftertaste to your Keto recipes, unlike other artificial sweeteners. It is classified as having a clean sugar-like taste.
Honey is, undoubtedly, a natural substitute for refined sugar with a myriad of benefits, yet it is an added sugar. It means you can't call honey a low-carb sweetener. Ultimately, honey on Keto doesn't serve the same purpose. However, it can't knock you out of ketosis when consumed moderately and as per your keto diet plan.
Besides, you can suffice your tastebuds with Keto-approved honey alternatives if you have a sweet tooth. Now, you can also relish desserts by switching to any of the above recommended low-carb sweeteners. Yes!