Honey on keto diet is one of the most controversial concepts of finding keto-friendly sweeteners.
Although it’s not processed sugar and often regarded as healthier, it might not be best for this specific diet.
In this guide, we explore many honey-free alternatives from KetoLogic and recipes you can make at home.
Does Honey Have Carbs?
It’s relatively impossible to find any food with zero carbs, honey included.
Unfortunately, it’s also one of the many sweeteners with an extreme carb count as well as a high amount of calories.
To better understand the number of carbs honey has, let’s consider an average keto diet.
Depending on the type of keto you’re doing, you’ll typically restrict your carb intake to 50 grams of carbs daily.
That means everything you consume in 24 hours will need to amount to 50 (or less) grams of carbohydrates.
Honey has 17 grams of carbs per tablespoon or a 21-gram serving.
That’s nearly half the total amount of carbs you should be consuming daily.
Another significant issue with this sweetener is the number of calories per serving.
You likely have a restricted calorie count based on your weight, age, and gender on keto.
A single tablespoon of honey has 64 calories, which might not seem like a lot at first.
However, you’ll likely use more than one tablespoon per recipe, which can total more than 100 calories.
It’s better to opt for less calorie-rich sweeteners since there are plenty of alternatives on the market.
Can You Have Honey on Low Carb Diet?
Keto can be restrictive, especially if there are certain ingredients you’re used to eating.
With that said, your body will thank you for reducing its sugar intake, which affects your glucose levels.
Avoiding honey while on a low-carb diet is a better alternative than finding ways to add it to your diet.
As mentioned, plenty of sweeteners are keto-friendly and have similar benefits to honey.
If you’re in a position where honey is the only available sugar substitute, you can consume it in moderation.
As long as you keep its calories and carbs in mind, you can sacrifice other items in your daily meal plan.
Other Sweeteners to Avoid on Keto
Some of the sweeteners you should make a note of when you’re on keto are:
Maple Syrup
As delicious as it is, maple syrup is a dangerous sweetener to consume when you’re on keto.
Even the more natural recipes have refined sugar that gives it its quintessential sweetened flavor.
Maple syrup is often regarded as a “healthy” sweetener because of its high zinc and manganese levels.
However, it is also high in calories (54 calories/tablespoon) and carbs (13 grams/tablespoon).
Coconut Sugar
If you’ve been doing keto for a while, you’re likely aware of the benefit of coconut oil.
As a healthy form of fat that you can use in an assortment of meals, it’s a keto staple.
Unfortunately, coconut sugar isn’t a better substitute than sugar compared to keto-friendly sweeteners.
Coconut sugar has high levels of fructose and an extraordinary amount of calories.
You’d be better off using regular cane sugar than coconut sugar when on keto.
Another essential feature of this sweetener is that it takes longer for the body to absorb.
The prolonged sugar release can cause your blood sugar levels to fluctuate immensely.
Over time, you’ll begin to notice your body gaining weight when regularly consuming coconut sugar.
Maltodextrin
Unlike other types of sweeteners, it’s unlikely you’ll find maltodextrin on your grocery store shelf.
However, it is a crucial ingredient typically hidden in boxed and processed foods, so reading ingredient labels is essential.
Maltodextrin is a processed sweetener derived from wheat, corn, or rice.
Like coconut sugar, this sweetener has a similar carb and calorie count as regular or cane sugar.
Agave Nectar
Agave nectar boomed in popularity in recent years as an alternative to sugar because it comes from the agave plant.
Manufacturers have boasted this sweetener’s benefits, but it’s one of the worst options for keto.
Agave nectar is comprised of up to 85% fructose, which significantly impacts your body’s insulin resistance.
With regular consumption, you could experience metabolic syndrome, making it challenging to regulate your blood sugar.
As a result, you can experience more prolonged bouts of exhaustion as well as weight gain.
What Is the Best Sweetener to Use on the Keto Diet?
Now that you have a good idea of the sweeteners to avoid when on keto, it’s important to consider better alternatives.
Fortunately, many naturally derived sweeteners also have reduced calories and carbs.
You’ll find yourself reaching for these ingredients when making keto-friendly breakfasts and snacks.
Monk Fruit Sweetener
One of the quintessential items in your cabinet will be a monk fruit sweetener, which derives from the monk fruit.
This ingredient can be found in southern China and offers a naturally sweet flavor.
You’ll find it’s comprised of mogrosides, which are hefty antioxidants as well as natural sugars.
A significant benefit of monk fruit sweetener is that you need tiny doses to get the perfect flavor.
On average, this sweetener is up to 250 times sweeter than traditional sugar, which makes it powerful in small amounts.
Above all else, monk fruit sweetener has zero calories and zero carbs, making it ideal for keto diets.
There’s research that suggests it’s a healthier alternative to traditional sugars.
The antioxidants in monk fruit can help your body release insulin, improving your blood sugar levels.
However, you have to find the most natural packaged sweeteners to experience all of its benefits.
Sometimes, manufacturers mix the sweetener with molasses and preserved sugars.
Erythritol
Erythritol is unique since it’s not a definitive sugar but tricks your mind into thinking you’re consuming sugar.
It’s a naturally occurring compound that works with the sweet receptors on your tongue.
When eaten, your body thinks you’re consuming sugar, but it doesn’t have the same digestive concerns.
There are only four grams of carbs per teaspoon of erythritol, and some studies suggest it can benefit your blood sugar.
Unlike sugar, though, it doesn’t dissolve as quickly, which leaves a gritty residue behind.
It can be beneficial to use in baking and cooking as a sugar substitute for keto-friendly treats.
Xylitol
If you’re a fan of sugar-free snacks, you’ve likely heard of or seen xylitol listed in the ingredients.
This sweetener is another type of sugar alcohol and most commonly found in sugar-free gum.
It has an intense sweetness that offers only four grams and three calories per teaspoon.
What makes it unique is that it doesn’t have any net carbs, which reduces its effect on blood sugar.
Also, you aren’t likely to experience extended insulin levels like sugar.
Xylitol is convenient because it’s a multi-purpose sweetener that’s ideal for baking, cooking, and smoothies.
It is also equally as sweet as sugar, which means you use the same amount of xylitol as you would other sweeteners.
Sucralose
Splenda is the most popular mass-marketed form of sucralose that you can find at your local grocer.
What makes it useful for keto diets is that the body doesn’t metabolize it, so it doesn’t have calories or carbs.
Sucralose is calorie-free when raw, but manufactured items like Splenda contain dextrose and maltodextrin.
This reason is why a pack of Splenda may have a few calories and carbs to consider.
It’s also important to note that it’s not best to add to baking because it can be dangerous when exposed to high temperatures.
Researchers have found sucralose produces chlorinated byproducts when heated.
The best and safest way to use this sugar alternative is in cold treats, like yogurt or oatmeal.
Like xylitol, it has the same sweetness as traditional sugar, allowing you to use it at a one to one ratio.
What Can I Snack on Keto?
After answering, “Is honey keto?” you’re likely looking for sweet alternatives to use for making the best treats.
Fortunately, keto doesn’t require you to give up decadent desserts; all you need is the right recipe.
Here are a few great ideas for keto-friendly snacks.
KetoLogic Snacks
KetoLogic is one of the few keto-friendly companies with a wide assortment of snacks.
You’ll find sweet and salty treats that help curb cravings so you can stay committed to your lifestyle changes.
Some of our favorites include:
- Keto Crisps
Keto Crisps are made from 100% natural cheese from ethically farmed cows.
All of the ingredients are simple and natural, making them ideal for keto.
There is an assortment of flavors, including Cheddar, Buffalo, Chili Lime, and Pizza.
As a bonus, they are gluten-free and vegetarian, making them ideal for most diets.
- Keto Erythritol Natural Sweetener
If you’re looking for raw erythritol, this product will be essential for your baking and cooking.
Each scoop gives you 70% of sugar’s sweetness without calories as well as zero net carbs.
Keto Erythritol Natural Sweetener is ideal for people searching for a sweetener that won’t raise their insulin levels.
- Keto Indulge Dark Chocolate
Keto Indulge Dark Chocolate candies are the perfect alternative to traditional chocolate treats.
Each candy has only one gram of net carbs with zero added sugars for guilt-free snacking.
You can choose between Mocha and Hazelnut, depending on your preferences.
Each serving comes with a good dose of healthy fats for added creaminess and luxury.
These unique treats are vegan, non-GMO, and don’t contain any artificial sugars, sweeteners, or emulsifiers.
Keto Cheesecake
When you feel like an ultra-rich dessert, keto cheesecake is a fantastic option.
Instead of graham crackers for the crust, you can use coconut flour or almond flour combined with butter and sweetener.
The healthy fats in your cream cheese are the perfect addition to your keto diet, as is the sour cream.
You can finish the recipe off with fresh-cut fruits of your choosing, such as strawberries.
Keto Blueberry Crisp
You’ll find it’s ideal for breakfast, a midday break, or as a dessert with this snack.
Using blueberries, you’ll be packing your system with essential antioxidants to ward off harmful free radicals.
What makes it unique is that you’ll use pecans and almond flour compared to granola.
We also enjoy adding flax because it adds an extra crunchy texture and helps regulate your digestive system.
To add more fat to the recipe, consider heavy cream and butter.
Honey on Keto Diet: Final Thoughts
If you’re wondering, “Is honey keto?” the answer is no, but there are plenty of alternatives to honey on keto diet.
From xylitol to monk fruit sugar, plenty of natural alternatives give you just as much, if not more sweetness, than processed sugars.
Also, it’s easy to master the art of keto-friendly snacks with the assistance of KetoLogic’s decadent selection.
