Honey is not a miracle answer for weight loss. However, some research suggests that the natural sweetener may help you maintain the weight you and your doctor decide is optimal for you.
While study results are mixed and the evidence isn’t strong enough to be certain, here are four reasons honey is believed to potentially help with weight loss:
When your blood glucose (sugar) spikes, so does your appetite. This can make it more challenging to maintain an optimal weight. Honey has a lower glycemic index than table sugar, which means it doesn’t spike blood glucose as quickly as regular sugar.
In studies, honey helped the body manage blood glucose better and improved markers of long-term blood sugar control like hemoglobin A1C (HbA1C). Steadier blood sugar may mean you’re more likely to feel full and less tempted to reach for high-calorie snacks.
Managing your weight involves more than counting calories. Weight management also depends on how your body handles fats, and honey may help the body process and use fats more efficiently.
Research shows that honey can help reduce fat buildup in the liver and trim down belly fat. Honey may also help clear fat from the bloodstream, reducing circulating triglycerides and cholesterol. But most of this research is conducted in animals, and more studies on humans are needed to confirm these benefits.
Insulin is a hormone that helps your cells use sugar for energy instead of storing it as fat. When your cells stop responding well to insulin—a condition called insulin resistance—your body produces extra insulin to compensate. Extra insulin can lead to more fat storage and make losing weight more challenging.
Honey may help improve how your cells respond to insulin. This may help your body burn calories you consume for energy rather than converting them to stored fat.
In addition to causing fatigue, joint or muscle pain, and insomnia, chronic inflammation can interfere with your metabolism and make weight loss more difficult. Chronic inflammation can disrupt the hormones that regulate appetite and fat storage.
Honey has been shown to have anti-inflammatory properties. In animal studies, honey reduced inflammatory markers like TNF-α and IL-6, both of which are often elevated in obesity. While more human studies are needed to confirm these benefits, reducing inflammation could make your weight management efforts work more effectively.
Honey is generally safe for adults and may help support your weight loss efforts, but it’s still a source of sugar and calories. So, keep the following in mind:
- If you include honey in your weight management plan, think of it as a swap for other sweeteners, not an addition.
- A tablespoon of honey contains about 64 calories and 17 grams of sugar. A little goes a long way, so measure your portions rather than pouring freely.
- Avoid honey mixed with added sugars (check the ingredient label), which can spike blood sugar and make it harder to manage your weight.
- Honey can offer benefits, but it won’t cause weight loss on its own. It works best alongside balanced meals, regular exercise, and good sleep.
- If you have diabetes, insulin resistance, or other metabolic conditions, talk to your doctor about whether honey fits into your meal plan.
