Craving something sweet on your carnivore diet? You’re not alone!
Whether honey belongs in a meat-based diet has sparked intense debate in the carnivore community.
Like a forbidden fruit tempting even the most disciplined followers, honey presents an interesting dilemma – it’s technically an animal product.
Yet, its high carbohydrate content contradicts the diet’s core principles.
Whether you’re a strict carnivore purist or considering a more flexible approach, this guide will help you navigate the sticky situation of honey consumption while maintaining your health goals.
Key Takeaways
What Is the Carnivore Diet?
Let me explain this fascinating dietary approach that’s been gaining attention.(1)
The carnivore diet is a strict eating pattern that consists exclusively of animal products, eliminating all plant-based foods.
Think of it as the ultimate elimination diet—but with a meaty twist!
The Core Principles: Strict vs. Modified
In its strictest form, the carnivore diet is straightforward – you eat only animal products. Period.
We’re referring to meat, fish, eggs, and a little dairy.
But wait, here’s where it gets fascinating – some modified ones provide a little more leeway.
The strict approach is akin to the lion diet – all ruminant meat, salt, and water.(2)
Modified versions could include seasonal fruit or even some vegetables, so they are closer to what our ancestors ate.
Not bad, eh?
The Macronutrient Magic
Here’s where things get really interesting – the macronutrient breakdown is quite different from what most of us are used to.
On a carnivore diet, you’re looking at:
- Protein: About 20-30% of your calories
- Fats: A whopping 70-80% of your calories
- Carbs: Nearly zero (unless you’re following a modified version)
The beauty of this approach is its simplicity—you eat until you’re satisfied, focusing on fatty cuts of meat to maintain the right macro balance.
Most folks aim for about 2 pounds of beef daily when starting out, though this can be different based on your activity level and goals.
For those who worry about getting enough nutrients, here’s an interesting fact: organ meats and fatty cuts provide most of the vitamins and minerals you need.
It’s incredible how our bodies can thrive on what seems to be such a simple plan!
Keep in mind, however, that what is effective for one may not be for another.
Choosing between the strict or modified version depends on your goals and how your body reacts to different foods.
Can You Have Honey on Carnivore Diet?
The debate around honey in the carnivore diet is fascinating.
While honey technically comes from bees (making it animal-based), its high carbohydrate content creates quite a controversy in the carnivore community.
Here’s the deal – honey contains about 80-95% carbohydrates, in the form of fructose and glucose.(3)
That’s pertinent if you’re consuming a diet that traditionally aims for nearly zero carbs.
Does that mean it’s off the table, though? No.
Let’s break down what we’re dealing with:
- One tablespoon of honey contains about 17g of carbs
- It’s mainly composed of simple sugars
- Contains trace amounts of vitamins and minerals
- Has natural antioxidant properties
Impact on Ketosis
Here’s where things get tricky.
Consuming honey will likely kick you out of ketosis, as it causes a rapid increase in blood sugar levels.
This shift means your body switches from burning fat back to using glucose as its primary fuel source.
“Eating meat, organs, fruit, and honey sends a clear signal of abundance to your body. If you want healthy libido, body composition, sleep, mental clarity, and fertility, you probably want to send your body signals of abundance!” – Dr. Paul Saladino, MD.
If you’re following a modified carnivore diet, consider including honey occasionally.
The key is moderation – stick to about a spoonful (20g) per day if you decide to include it.
Don’t forget, it’s not right or wrong – it’s a question of finding what works best for your body.
Some people will thrive on strict carnivores, while others will thrive on the occasional honey and fruit.
The Anderson family, for instance, have done amazingly well on a zero-carb regimen for over 20 years, while some, like Dr. Saladino, eat honey.(4)
Pros and Cons of Honey on the Carnivore Diet
When I first started exploring the carnivore diet, the honey question kept popping up in forums and discussions.
While some praised its natural benefits, others warned about derailing their progress.
Let’s dive into both sides of this sweet debate so you can make a proper decision for your journey.
Pros of Including Honey
Natural Health Benefits. Raw honey has been my go-to natural remedy for years.
It’s packed with antioxidants that help protect against cell damage and contains compounds that support immune function.(6)
What’s fascinating is how honey’s antibacterial properties have been already used in traditional medicine for many years.
INSIDER TIP: I’ve found that darker honey varieties, especially Manuka, pack the most prominent antioxidant punch. While they’re pricier, a little goes a long way.
Energy and Performance. For those active folks out there, honey can be a game-changer.
It provides quick energy for workouts and helps with recovery.
Having a small amount before intense training sessions helps maintain my energy levels without the energy and mood crash that come with processed sugars.
Cons of Including Honey
Impact on Ketosis and Weight Loss. Here’s the tricky part – honey contains about 17g of carbs per tablespoon.
From personal experience, even a tiny amount can kick you out of ketosis quickly.(7)
If you’re strictly following Carnivore for weight loss, honey might slow down your progress.
Blood Sugar and Cravings. This is where things get interesting.
Honey can cause significant blood sugar spikes, which might trigger cravings for other carbs.(8)
One spoonful of honey leads to wanting “just a bite” of other sweet foods.
If you are metabolically unhealthy (i.e., experiencing inflammation, high blood pressure, abnormal blood lipid levels, high blood sugar, and insulin resistance), it may be best to wait till you have restored your metabolic health before introducing any form of carbs.(9)
Special Considerations:
- Raw honey may contain traces of pollen – not ideal for allergy patients
- May interfere with rigorous elimination procedures
- It can complicate recovery in individuals with autoimmune conditions
- Quality is important – processed honey is missing numerous beneficial compounds
- Storage conditions affect the potency of beneficial enzymes
Finding Your Balance
After years of experimenting with different diet approaches, I’ve learned that the honey decision isn’t black and white.
The key is honest self-assessment.
Ask yourself:
- Are you metabolically healthy?
- What are your main goals with Carnivore?
- How do you respond to small amounts of carbs?
Honey represents a personal choice in the carnivore journey.
While it offers natural benefits and can support active lifestyles, its carbohydrate content means it’s not suitable for everyone.
Your decision should align with your health and personal goals and how your body responds to carbohydrates.
Remember, the most successful approach is the one you can sustain long-term.
When and How to Use Honey (If at All)
Through experimenting with the carnivore diet, I’ve discovered that timing and moderation are everything when it comes to honey.
Let me share some practical insights that have worked for both me and my clients.
Tips for Modified Carnivore Approach
- Start Small and Track: Keep initial portions to one teaspoon. Monitor how your body responds over the first few hours after consumption. This helps identify any adverse reactions early.
- Time It Right: Consume honey when your body can utilize the glucose effectively. Early morning or around workouts work best for most people.
- Weekly Limit: Set a weekly rather than daily honey allowance. This prevents overconsumption and helps maintain metabolic flexibility.
- Quality Matters: Choose raw, local honey from reliable sources. Avoid processed varieties that often contain added sugars or fillers.
- Listen to Your Body: Pay attention to energy levels, digestion, and cravings after honey consumption. If negative patterns emerge, reduce or eliminate intake.
I’ve found honey to be particularly effective before intense physical activity.
About 30 minutes before a long run, I’ll have a small spoonful (about 1 tablespoon) of raw honey.
This provides quick energy without the digestive issues some people experience with other pre-workout carbs.
For post-workout recovery, timing matters even more.
Within 30 minutes after intense exercise, a small amount of honey can help replenish glycogen stores.
Choosing the Right Honey
When selecting honey, quality makes a huge difference.
Here’s what to look for:
- Raw and Unfiltered: Contains natural enzymes and beneficial compounds
- Local Sources: Often contains local pollen that can help with seasonal allergies
- Dark Color: Generally indicates higher antioxidant content
- Clear Labels: Should list only “honey” as the ingredient
Remember, even with the best quality honey, moderation is crucial.
I would start with no more than 1-2 tablespoons per week if you’re following a modified carnivore approach.
This allows you to maintain most of the carnivore diet benefits while enjoying honey’s unique properties.
For those new to honey on Carnivore, consider taking a one-month break from all carbs before introducing it.
This reset helps you better gauge how your body responds to the addition.
Alternatives to Honey for Sweetness
For those wanting to stick closer to strict carnivores while satisfying occasional sweet cravings, several keto-friendly alternatives exist.
Let me share what I’ve found works best for me in my journey.
Natural Zero-Carb Sweeteners
Stevia stands out as a top choice for many carnivore dieters.
It’s completely natural, has zero calories, and won’t impact blood sugar levels.
The key is finding pure stevia without added fillers or artificial ingredients.
Monk fruit sweetener has become my personal favorite.
Plus, it doesn’t have the bitter aftertaste some people experience with stevia.
Sugar Alcohols Worth Considering
Erythritol is another excellent option. It has virtually no calories and doesn’t affect blood glucose.(10)
What I particularly like about erythritol is that it causes fewer digestive issues compared to other sugar alcohols.
Allulose is a special mention since it’s not actually a sugar alcohol but a rare sugar.(11)
It has literally no calories and a glycemic index of zero.
It provides the most similar flavor to honey without the carb impact.
When using these alternatives in place of honey, start with small amounts. All sweeteners have different levels of potency.
For example:
- Monk fruit is 100-200 times sweeter than sugar
- Stevia is about 200-300 times sweeter
- Allulose and erythritol can be used in similar amounts to sugar
Keep in mind that these substitutes support ketosis while fulfilling sweet tooth.
They are useful during the transition period when you are still adjusting to a carnivore diet but do not want the effect of blood sugar on honey.
The key is to find what is best for your taste buds while supporting your metabolic requirements.
Try various options until you discover your perfect match.
FAQs
How much honey can I have on a carnivore diet?
If you choose to include honey, start with small amounts – no more than 1-2 teaspoons daily. Monitor your body’s response, particularly regarding cravings, energy levels, and any digestive changes. Remember that traditional carnivore protocols exclude honey entirely, so this would be considered a modification.
Won’t honey kick me out of ketosis?
Yes, honey will likely interrupt ketosis due to its carbohydrate content. One tablespoon contains approximately 17 grams of carbs. If maintaining ketosis is your primary goal, honey should be avoided or limited to special occasions while closely monitoring your ketone levels.
Can honey help with carnivore diet adaptation?
Some people find that small amounts of honey during the transition period can help ease adaptation symptoms. However, this is highly individual, and for many, it may prolong the adaptation phase by maintaining sugar cravings.
Is raw honey better than processed honey on a carnivore diet?
If you decide to include honey, raw honey is preferable as it retains more beneficial compounds and enzymes. However, the carbohydrate content remains similar, so the same considerations about ketosis and blood sugar apply.
What are the signs that honey isn’t working for my carnivore diet?
Watch for increased sugar cravings, energy crashes, bloating, or digestive issues. These symptoms suggest honey might not be compatible with your personal diet approach.
Conclusion
Whether you should or should not include honey in your carnivore regimen is now ultimately your decision, as well as your own health goals and bodily response.
While honey offers unique benefits as a natural sweetener with antimicrobial properties, it’s also important to mention that it is against strict carnivore protocol.
For those requiring strict adherence, the omission of honey is recommended.
However, if you are on a modified regimen and your body responds well to it, small amounts may be acceptable.
Remember that the best diet is the one you can adhere to for the long term while achieving your health goals.
Honey or no honey, watch your body cues and make corresponding changes.
