Is honey keto friendly?
Honey is a natural sweetener that’s listed as OK to use with many other diets. Downing honey by the tablespoon isn’t recommended on a ketogenic diet.
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Honey Is a Natural Sweetener – But Is Honey Safe for Keto?
You may wonder since the honey bees whip up honey and it’s one of nature’s sweetest treats, why not use a tablespoon of raw honey on a low carb diet?
The total grams of carbohydrates in one tablespoon of honey is a good place to start.
There are 17 total carbs per tablespoon. Even if you rely on grams of net carbs to get into ketosis, this still won’t help you find success on a low-carb diet. Honey contains zero dietary fiber – so there’s nothing to subtract. It’s made up of pure simple sugars.
I Prefer Small Amounts of Natural Sugar vs. Keto-Friendly Sweeteners
I have good news. Would you rather consume natural sugars instead of low-carb sweeteners made in a science lab? If that’s the case, most keto dieters can get away with small amounts of traditional sweeteners. And you don’t even have to fear weight gain.
This is only true when you keep total carb count in check.
I struggled with weight loss for decades. Throughout those 20 years, finding the best artificial sweeteners to fuel my addiction to sweet foods was at the top of my to do list. These days, I prefer the real thing to sugar substitutes.
Can you lose weight with keto-friendly sweeteners like organic stevia, sugar alcohols, or monk fruit sweetener?
You can – and I did! I lost more than 100 pounds by swapping out regular sugar for keto sweeteners. So why do I no longer believe keto sweeteners are an optimal choice for a low carb diet?
I want to curb my sweet tooth like any other low carb dieter out there, but that’s when I ran into trouble.
Healthy low-carb recipes don’t need to be void of a sweet sensation completely. The bad news comes when you use too much low carb sweetener in your keto meal plan.
Too Many Sweeteners Lead to Sugar Cravings on Keto
This is experience talking here since I was that person using too much sweetener. I added all of the stevia to fat bomb recipes. I thought since I used the liquid form of stevia without any additives, no harm could come from adding a zero calorie sweetener.
Too many overly sweetened fat bombs led to sugar cravings. Instead of sticking to low carb foods, I had out of control cravings for the high-carb food versions of my favorite keto foods.
Most sweeteners are 100 – 1,000 times sweeter than white sugar. After overdoing keto sweeteners, foods that are naturally sweet no longer curbed my sweet tooth. Even dark chocolate or berries, which should taste sweet on a keto diet, were no-gos.
This led to a downward spiral. The sweetness level of keto desserts was never enough.
Instead of sticking to a serving size of only 1 minty melt after dinner, I was popping fat bomb after fat bomb. I even used fat bombs as a meal replacement in some instances. I was always looking for something else to eat. Even though I didn’t realize it at the time, this was because I wasn’t filling up with the nutrient dense foods that should make up a keto diet.
Don’t get me wrong – I still believe fat bombs have a place in a keto diet. The problem occurs with the quantities these non nutritive sweeteners most people consume. I know I can’t be the only one in the ketosphere who fell down this wayward keto path.
More Reasons To Use A Natural Sweetener vs. Artificial Sweeteners on a Low-Carb Diet
A few years ago I ditched most keto sweeteners for good. Just because a keto-friendly sweetener claims it won’t make blood glucose rise, that doesn’t mean it’s true for everyone who uses that sugar substitute.
We are all different people. Our bodies don’t all react the same way to different foods. A sweetener that might keep my blood sugar levels low can cause your blood sugar levels to go through the roof. None of this even takes into account insulin levels rising from artificially sweetened foods.
There’s one thing that make low carb diets finally click for me. This is the moment keto made sense since I learned the real reason low carb diets work.
When insulin is high, your body’s not in a fat burning zone
If insulin remains spiked, your body won’t burn fat until it comes down. If you continuously eat foods filled with artificial sweeteners that keep insulin spiked, you won’t make it into a fat burning zone.
This is especially true when you want to reach a deeper state of ketosis with a fasting routine. Some intermittent fasting experts say artificial sweeteners are OK during a fast. While you may be able to lose some weight keeping artificial sweeteners in your fasting window, the truth is – you’re making the whole intermittent fasting process more difficult on yourself.
To sum it up, I choose small amounts of real sugar instead of loading up recipes with sweeteners made in a lab. This includes a small amount of natural honey from time to time.
This is my version of keto and it works pretty well for me.
Well, not just me since hundreds of women have busted through keto weight loss stalls in quarterly Keto Challenges use the same strategies. Please don’t alert the keto police that I just told you a little honey on keto is fine as long as you keep it to every now and then.
How to Make A Keto-Friendly Honey Mustard Sauce
That brings me to this homemade honey mustard sauce. I use this sauce on everything from this keto pecan crusted chicken recipe, to a dipping sauce for keto chicken nuggets. I love whipping up a batch to use throughout the week in various recipes.
Since I haven’t found a keto version of mayo I love, I use this recipe as a replacement for mayo. Honey mustard BLTs are the perfect example.
This makes a good mayonnaise replacement since most dressings found in stores are made from canola oil or other fats that are a big keto no-no. The point of following keto is to lower inflammation. Highly processed vegetable oils do anything but!
(But in the case of highly processed vegetable oils, we do!)
Honey Mustard Dressing – A Simple Keto Recipe
This recipe is easy to make … just be sure to follow the instructions. One time I tried to wing it from memory. I was left with a goopy mess that I couldn’t use.
First thing is to heat the honey over medium-heat in a small saucepan until it melts. While the honey melts, add dijon mustard, yellow mustard, and minced garlic to a tall jar. Once the honey is ready, pour it on top of the mustard mix. Use an immersion blender to combine well.
This next step is important, so pay attention. Slowly pour in the avocado oil into the mixture. Combine with an immersion blender on slow speed. Only pour small amounts of oil at a time. Take breaks in between to allow the oil to combine with the mustard mixture.
Once the sauce is mixed together, store it in the jar in the fridge. It will harden in the fridge since avocado oil is only liquid at room temperature. If you don’t like the consistency when it’s time to use the sauce, you can either take it out ahead of time or melt the amount you plan to use on low heat in a saucepan.
Don’t Overdo Honey Mustard Sauce on a Keto Diet
After my rant about how I prefer a natural product like honey over artificial sweeteners, you still need to keep in mind the first part of this blog. Remember when I talked about how many grams of carbs are found in honey? Even though I prefer local honey to a keto honey substitute, that doesn’t mean you can get crazy when it comes to sugar consumption on a keto diet.
When you use this sauce in small amounts, it should be OK for most keto dieters. If your insulin resistance is strong or you’re sensitive to any sugar, feel free to cut the amount of honey you use in this recipe in half. It will be less sweet, but that’s not necessarily a bad adjustment to your palate on a keto diet.
The Is Honey Keto-Friendly Wrap Up:
- A little bit of honey can be OK for most keto dieters. Keep total carb intake low and use honey to sweeten high fat recipes like this keto honey mustard sauce.
- If your insulin is very sensitive, even small amounts of natural sugar can kick you out of the metabolic state of ketosis. Always use keto recipes based on your chemistry.
- While I prefer small amounts of the real sugar your body understands how to digest in keto sweet treats, you can lose weight with artificial sweeteners. Keep in mind these are 100 – 1,000 times sweeter than natural sugar. This can negatively affect your sweet taste receptors.
Sustained Weight Loss Comes Down to Proper Digestion:
Speaking of digestive issues on keto, even though I found success on keto with small amounts of real sugar – none of this worked for me prior to improving digestion. I dealt with digestive symptoms for decades that kept me stuck in yo-yo diets. The sad part is – I never realized I had trouble with digestion at the time.
All of the heartburn, bloating, anxiety, depression, cystic acne, headaches, and other health problems I dealt with – you’re led to believe these symptoms are a normal part of life. But they’re not!
Keto Honey Mustard Sauce
A homemade honey mustard dipping sauce with no artificial sweeteners.
- Prep Time: 10 mins
- Total Time: 10 mins
- Yield: 14 servings 1x
- Category: Keto Sauces
- Method: Stove top
- Cuisine: Keto / Low Carb
- Diet: Diabetic
- 1/2 cup avocado oil
- 2 tbsp honey
- 2 tbsp dijon mustard
- 1 tbsp yellow mustard
- 1 tsp minced garlic
- In a small saucepan, melt honey over medium heat.
- Add the dijon mustard, yellow mustard and minced garlic to a jar. (I use a mason jar)
- Once the honey is melted, pour on top of the mustard mixture. Use an immersion blender to combine well.
- Slowly pour the avocado oil into the mustard mixture. Take breaks to mix the oil into the mustard with the immersion blender. Use a slow speed to combine.
- Store honey mustard in the fridge.
- Serving Size: Recipe Serves 14
- Calories: 84.9
- Sugar: 2.6
- Sodium: 145.9
- Fat: 8.2
- Saturated Fat: .9
- Trans Fat: 0
- Carbohydrates: 3
- Fiber: .3
- Protein: .3
- Cholesterol: 0
Keywords: Keto Honey Mustard Sauce, Keto Sauces, Low Carb Honey Mustard Dip
If you struggle with yo-yoing weight, along with all of the health symptoms that come along with yo-yoing weight, take the free keto digestion course. This is the course I took seven years ago that completely changed my life. It’s how I finally realized weight gain isn’t about cutting calories. Weight gain has everything to do with how your body digests the calories you eat!
Is Honey Mustard Keto? | The Best Low Carb Honey Mustard Sauce
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