Does Honey Make You Gain Weight?

“Does Honey Make You Gain Weight?” was written by Jessie Carpenter, MA, MS, RD, LD & edited/reviewed by Aly Bouzek, MS, RDN. 

A general search on Google about consuming honey may cause alarm due to its high sugar content. Website headline’s may boast about honey causing weight gain and may steer someone away from a healthy food item out of fear. 

So, does honey make you gain weight? The shore answer is: no, honey does not cause weight gain on its own. In other words, if you are experiencing unwanted weight gain, then your honey consumption is likely not the single/root cause. 

The expanded answer is that honey has many health benefits and can be consumed in moderation, even if you are trying to manage your weight.

Let’s look at the claim of honey causing weight gain, how to incorporate honey into a healthy and balanced diet, and its popularity as a natural sweetener. A healthy recipe featuring honey is also included!

Honey and its Nutritional Composition

You may know a few facts about honey, such as: 

• it’s a natural sweetener
• it should not be given to infants less than 1 year old
• a local variety can help with allergies

But honestly, there is a lot more to honey than this list!

A serving size of honey is 1 tablespoon and it provides about 61 calories, 17 grams of carbohydrates, 0 grams of fat, and 0.06 grams of protein. 

Honey also has a small amount of other nutrients like calcium, iron, phosphorus, zinc, potassium, vitamins, enzymes, and antioxidants. 

Pollen Source

There are more than 300 types of honey in the US. The source of pollen determines the type of honey. 

For example, if you are near a local farmer’s market, then you may find a beekeeper selling their collection of honey that includes clover or wildflower pollen. A beekeeper may also sell raw and unprocessed honey.

Raw vs Pasteurized Honey

Raw (or unprocessed) honey is honey that is taken from the hive and bottled for sale. Without being processed, this honey likely has more antioxidants than honey that is processed and pasteurized prior to selling. 

On the other hand, the clearer the honey, the more processed it is and the greater chance it will lack health benefits, like antioxidants. Improving the shelf life of honey can also look like sweeteners added to the honey. 

Honey Health Benefits

Honey is also used as a natural way to heal wounds and soothe a cough or sore throat. (1,2)

Honey is unique compared to most other sugar sources. It is (3):

• Antimicrobial
• Anti-inflammatory
• Easily digested by the body due to it being directly absorbed (thanks to its makeup of two simple sugars – fructose and glucose)
• Low glycemic index – your blood sugar will not increase as quickly 

Table sugar, on the other hand, does not have the same health properties as honey. It is not broken down for digestion until the small intestine (so it takes longer for your body to digest it). And, it has a higher glycemic index, so your blood sugar levels will increase more quickly.

Does Honey Make You Gain Weight?

Two major factors influencing weight gain are calorie intake and energy balance.

If someone is consistently consuming more calories than their total calories needed for the day, then they may gradually gain weight. (Especially if living a sedentary lifestyle). 

The extra calories can come from honey but, generally, excess calories are habitual and come from a variety of food sources.

Still, honey is considered an added sugar.

Too much added sugar in one’s diet has been shown to lead to negative health effects and chronic diseases, such as obesity and type 2 diabetes.

For someone trying to maintain or lose weight, it may be the little things that help meet their goals.

For instance, reducing added sugars in one’s diet, even if it is a healthy and natural source like honey, can reduce overall calories. 

This can aid in your health goals, but remember, honey can also be beneficial to your health and is more than likely not the SOLE cause of weight gain. (4)

There are a few studies available on the affects of honey, but more studies need to be completed with human subjects. Thus far, honey consumption has been associated with positive health outcomes. 

Adding Honey to Your Diet

If you do choose to have added sugars in your diet, consider natural sources like honey and pure maple syrup for the known health benefits. Honey, and other sweeteners, can fit into a healthy, balanced diet and lifestyle. 

An example of moderation might be having a serving size of honey once a day, not at every meal and snack. 

Honey can sweeten a lot of different foods and can be enjoyed in several ways. A few ideas include:

• Drizzling honey over oatmeal in the morning
• Whipping up a peanut butter, honey, and banana sandwich for lunch
• Making honey-poached pears for dessert after dinner
• Adding a drizzle to your homemade smoothie

Does Honey Make You Gain Weight Conclusion

Honey is a natural sweetener with many health benefits. Honey, by itself, does not cause weight gain. Furthermore, it can be incorporated into your diet without causing weight gain through moderation and delicious recipes. Enjoy!