Preventing large rises in your insulin levels after eating and throughout the day can help you prevent insulin resistance, weight gain and type 2 diabetes. Sugar is one of the main factor responsible for the release of insulin by your pancreas. Although some sweeteners like honey is perceived as being more natural and healthier compared to other sugars, its effect on your insulin levels is similar to that of other sweeteners.
Honey
The nutritional value of honey resembles that of regular table sugar and most other sweeteners. A serving of 1 tbsp. of honey contains 17.3 grams of total carbohydrates, or sugars, of which 7.5 grams are glucose, 8.6 grams are fructose and 0.2 grams are sucrose. The total carbohydrate content of table sugar is similar but slightly lower, with 12.7 grams of total carbohydrates, which are all in the form of sucrose. Sucrose is made of one molecule of glucose attached to one molecule of fructose. While honey is made of single units of glucose and fructose, the sugar in table sugar is mainly found as sucrose. Your digestive enzymes can easily break down the bond in sucrose to obtain single units of glucose and fructose, just as found in honey.
Carbohydrates and Insulin
The single most important factor to determine the effect of a food on your insulin levels is its carbohydrate content. Any foods containing carbohydrates, including all sweeteners, grains, starchy vegetables and fruits, stimulate your pancreas to produce and release insulin into your bloodstream. The more carbohydrates you eat, the more your insulin levels will increase. The role of insulin is to lower your raising blood sugar levels after a meal.
Honey and Insulin
Each tablespoon of honey contains roughly the equivalent of carbohydrates, or sugars, found in one slice of bread. In other words, your insulin will raise as much after eating 1 tbsp. of honey as they would after you eat a slice of white or whole wheat bread. Eating more than 1 tablespoon of honey at once will lead to even higher insulin levels, while restricting your serving of honey to just 1 teaspoon will help you maintain lower insulin levels.
Controlling Your Insulin Levels
Some people are insulin resistant and their pancreas has to produce more insulin to keep your blood sugar levels under control. High levels of insulin, from an excessive carbohydrate and sugar intake, can lead to insulin resistance, which constitutes a risk factor for developing type 2 diabetes. Limit your servings of all carbohydrate-containing foods, including potatoes, pasta, rice, bread and sweeteners, including table sugar, high-fructose corn syrup and honey, to keep your insulin levels lower and stay healthier.
References
- American Diabetes Association: Carbohydrate Counting
- USDA National Nutrient Database: Nutrient Data Laboratory
- "The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable"; Stephen D. Phinney and Jeff S. Volek; 2011
- National Diabetes Information Clearinghouse: Insulin Resistance and Pre-Diabetes
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