Is Honey Good for Weight Loss? Find Out.


November 30, 2023

Honey is one of those naturally occurring gifts of nature that comes with more advantages than we can name. Honey can be used for a variety of things. It is known for its flavouring, medicinal, nourishing, moisturizing, anti-bacterial, and anti-inflammatory properties. From putting it on our morning toast to using it when we suffer a minor burn, honey always comes in handy.

When it comes to weight loss, many people are constantly on the lookout for natural and healthy alternatives to help shed those extra pounds. One such popular natural sweetener that often comes up in discussions is honey. But the question remains: Is honey good for weight loss? In this article, we will delve into the properties of honey, explore its potential effects on weight management, and examine the scientific evidence behind its role in a weight loss journey. So, let’s uncover the truth about honey and its impact on shedding those unwanted pounds.

Nutrition Facts of Honey

The USDA provides the following information for 1 tablespoon (21 grams) of honey.

  • Calories: 64
  • Fat: 0g
  • Sodium: 0mg
  • Carbohydrates: 17g
  • Fibre: 0g
  • Sugars: 17g
  • Protein: 0.1g

Honey is rich in antioxidants, including organic compounds and phenolic compounds like flavonoids. Being rich in antioxidants, the nutritional value of honey can help prevent heart ailments, as well as improve eye health.

Is Honey Healthy for Weight Loss

Honey is often considered a healthier alternative to refined sugar due to its natural composition and potential health benefits. While honey does contain calories and carbohydrates, it also offers certain qualities that may support weight loss efforts.

Firstly, research shows that honey has a lower glycemic index than regular sugar, which causes a slower and steadier rise in blood sugar levels. This can help prevent spikes and crashes in energy levels and may aid in controlling appetite and cravings.

Additionally, honey contains trace amounts of vitamins, minerals, and antioxidants, which can contribute to overall health and well-being. Studies reveal that the medicinal effect of honey may be due to its antibacterial, anti-inflammatory, apoptotic, and antioxidant properties.

A study has shown that athletes who ate foods rich in fructose, such as honey, burnt a lot more fat and had increased stamina levels as well. Honey acts as a fuel to make the liver produce glucose. This glucose keeps the brain’s sugar levels high and forces it to release fat-burning hormones. 

Most of us struggle to lose weight because we consume too much sugar and processed food. When we consume honey, the body begins to burn more fat. When you go a step further by replacing sugar with honey, you re-balance the brain signal that compels you to consume more sweet stuff. Furthermore, honey is even sweeter than sugar, meaning that even a little amount goes a long way in satisfying sweet cravings.

How to Use Honey for Weight Loss?

Many people add a teaspoon of sugar to their daily cups of tea or coffee without realising how it can impact their health in the long run. Replacing those ‘empty calories; with honey is one of the best ways to keep yourself healthy, fit and active.

Honey can also be used as a substitute in desserts, or as an alternative to different syrups and sweeteners. One of the best ways to consume honey for weight loss is by having a teaspoon of honey before bedtime. Doing so will help the body burn more fat during the early hours of your sleep. 

Here are a few tasty ways to incorporate honey into your weight-loss diet 

1. Cinnamon and Honey for Weight Loss

As you know, cinnamon is a spice used for several years for its nutritional and health benefits. The spice is derived from the cinnamon bark and can be used in numerous dishes and drinks.

One of the best ways to manage your fitness is by using cinnamon and honey for weight loss. In your daily cup of green tea, add a teaspoon of honey, with half a teaspoon of cinnamon.

The metabolising properties of these two ingredients will help you gain energy throughout the day. This mixture will also help you maintain your appetite and avoid binge eating. 

Read More: Honey And Cinnamon A Magic Potion For Good Health

2. Lemon and Honey for Weight loss

An excellent way of using honey for weight loss is by consuming half a teaspoon of it with a glass of warm water and the juice of half a lemon.

Drinking this mixture first thing in the morning will help you detox the body and energize the organs. You will also feel less bloated and more active throughout the day.

To see the enhanced effects of this combination, you can also add these ingredients to your water bottle and sip on this mixture throughout the day. This mixture will also serve as a delicious and refreshing way to drink water and enhance the body’s metabolism.

3. Garlic and Honey for Weight Loss

The combination of garlic and honey for weight loss is an excellent way to keep your body healthy and fit.

Consuming raw garlic with a teaspoonful of honey first thing in the morning will help in detoxification and improve digestion. This combination is also beneficial for boosting immunity and helps reduce stress, high blood pressure and cholesterol levels.

HealthifyMe Suggestion 

Honey has great nutritional benefits and combining it with a spice such as cinnamon, turmeric or garlic is a way to get even more health benefits into your body in a single go.

In case you can’t have unsweetened beverages it makes a great addition to your tea, green tea or coffee as well. 

If purchasing commercial honey, ensure to read all food labels to make sure you buy a pure product and not one that has been mixed with sugar syrup.


In conclusion, while honey can be a healthier alternative to refined sugar and has some potential benefits for weight management, it is not a magic solution for weight loss on its own. Incorporating honey into a balanced diet and healthy lifestyle can be beneficial, but it’s important to remember that moderation is key. Honey still contains calories and carbohydrates, and its high glycemic index may affect blood sugar levels. To achieve successful weight loss, it’s crucial to focus on overall calorie intake, portion control, regular physical activity, and a well-rounded approach to nutrition. Consulting with a healthcare professional or registered dietitian can provide personalised guidance for incorporating honey or any other dietary changes into your weight loss journey.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

Frequently Asked Questions (FAQs)

Q. Is honey a good substitute for sugar when trying to lose weight? 

Honey can be a healthier alternative to refined sugar due to its natural properties and potential health benefits. It provides a sweet taste with additional nutrients, but it should still be consumed in moderation as part of a balanced diet.

Q. Does honey help with weight loss? 

While honey may have some potential benefits for weight management, it is not a miracle solution for weight loss. It can be a part of a healthy eating plan but should be combined with other lifestyle factors like portion control, regular exercise, and overall calorie intake.

Q. How should honey be consumed for weight loss? 

Honey can be added to foods and beverages as a natural sweetener, such as in tea, yoghurt, or oatmeal. However, it’s important to be mindful of the total calorie intake and not rely solely on honey for weight loss. It’s best to use honey in moderation and as part of a balanced diet.

Q. Can honey reduce belly fat? 

There is no specific food or ingredient that can target fat loss in a specific area of the body. Honey, like any other sweetener, contains calories and should be consumed in moderation as part of an overall calorie-controlled diet for weight management.

Q. Are there any risks or considerations when using honey for weight loss? 

Honey is generally safe for consumption, but it still contains calories and carbohydrates. People with certain health conditions like diabetes should monitor their honey intake due to its effect on blood sugar levels. It’s important to consult with a healthcare professional or registered dietitian for personalised advice.

Q. Are there any specific types of honey recommended for weight loss? 

Different types of honey may have slight variations in taste and nutrient composition, but the overall impact on weight loss is similar. It’s best to choose raw, unprocessed honey for maximum potential health benefits and to avoid honey products that have added sugars or other additives.

Reference Links 

  1. Honey and Diabetes: The Importance of Natural Simple Sugars in Diet for Preventing and Treating Different Type of Diabetes:,glycemic%20index%20and%20energetic%20value.
  1. Honey and Health: A Review of Recent Clinical Research:
  1. Fructose co‐ingestion to increase carbohydrate availability in athletes:

About the Author

Nahida is a registered dietician with 9 years of experience, working extensively with individuals dealing with obesity, diabetes, thyroid and PCOD. In addition, she has worked with NGOs supporting cancer patients by providing them with nutritional counseling. After completing her post-graduation in Dietetics & Applied Nutrition from Mumbai University, she went on to finish her MBA in Healthcare Services. Nahida is also a certified diabetes educator from International Diabetes Center. Currently a Sr. Nutritionist with HealthifyMe, Nahida is looking forward to let people take their weight off their mind and body by enjoying the journey.

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10 responses to “Is Honey Good for Weight Loss? Find Out.”

  1. Hi,.really helpful to read such an informative blog and it’s wonderful to know that we are surrounded with so many super foods to satiate any cravings sensibly.

  2. Very helpful…! Surely going to add some of it to my diet. All the best to everyone trying to achieve their weight loss goal.

  3. Hi.This has been a very helpful blog for me. I’m glad that I have come to read your content, and it’s undeniably precise and informative. If I may share, I weight 64kg right now. I gained so much weight right after I gave birth at the age of 24, and, it is terribly frustrating. I really wanted to loose weight and get back into shape. I’ve been trying to figure things out: things such as – natural, less expensive, and/or at home remedies that can really actually help me loose weight gradually throughout the time. So, I will apply this on my diet. I will follow the suggested prescription and we’ll see if it works for me and I’ll get back on this comment of mine and update it or so. Thank You. More Power❤️

  4. This is wonderful to read very informative. There’s been so many times I wanted to read some foods for weight loss and then when you get to the site they want to charge you money for the information Thankyou so much!????

  5. This blog is awesome. I find this blog to be very interesting and very resourceful. I would say Your resource is so interesting and informative for me and this article explained everything in detail.

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