Can You Eat Honey on Keto, Carnivore, or Paleo Diets?

clear glass jar with brown liquid
clear glass jar with brown liquid


Honey, nature's liquid gold, has been a staple in human diets for centuries. But what happens when you're following a specialized diet like Keto, Carnivore, or Paleo? Can you still enjoy the sweet nectar? In this post, we'll delve into the pros and cons of consuming honey on these diets, its impact on blood sugar, and how it differs from processed sugar.

Honey and Blood Sugar: The Basics

Honey is a natural sweetener that contains fructose and glucose. While it does impact blood sugar levels, the effect is generally less pronounced compared to processed sugar. This is partly because honey has a lower glycemic index and also contains trace amounts of vitamins and minerals.

Honey vs. Processed Sugar

Unlike processed sugar, which is devoid of nutrients and can lead to rapid spikes in blood sugar, honey contains antioxidants, enzymes, and small amounts of vitamins and minerals. These nutrients can offer health benefits, such as anti-inflammatory and antimicrobial properties.

Honey on the Keto Diet

The Keto diet is a high-fat, low-carb diet designed to put your body into a state of ketosis. Given that honey is a carbohydrate, it can potentially disrupt ketosis if consumed in large amounts. However, a small drizzle of honey on a keto-friendly dessert or as a sweetener for tea is unlikely to kick you out of ketosis.

Honey on the Carnivore Diet

The Carnivore diet consists entirely of animal products, and honey is technically an animal product produced by bees. While not a traditional component of the diet, some Carnivore dieters choose to include honey occasionally, citing its natural origins and potential health benefits.

Honey on the Paleo Diet

The Paleo diet aims to mimic the eating habits of our hunter-gatherer ancestors, and honey fits well within this framework. It's a natural, unprocessed food that offers various health benefits, making it a suitable sweetener for those following a Paleo lifestyle.

Unique Benefits of Honey

  • Antioxidant Properties: Honey contains antioxidants like flavonoids, which can help combat oxidative stress.

  • Wound Healing: Due to its antimicrobial properties, honey has been used for wound healing for centuries.

  • Digestive Health: Some studies suggest that honey can promote the growth of good bacteria in the gut.


While honey does contain sugars that can impact blood sugar levels, its unique nutritional profile sets it apart from processed sugars. If you're following a Keto, Carnivore, or Paleo diet, consuming honey in moderation and being mindful of your overall carb intake can allow you to enjoy its unique benefits without derailing your dietary goals.