Is honey keto friendly?
Even though honey is a natural sweetener that’s listed as OK to use with many other diets, downing honey by the tablespoon on a ketogenic diet isn’t recommended.
Honey Is a Natural Sweetener, But Is Honey Safe for Keto?
You may be wondering 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 only one tablespoon of honey is a good place to start.
There are 17 total carbs in one tablespoon. Even if you rely on grams of net carbs to get through keto, this still won’t help you find the success you want on a low-carb diet. Honey contains zero dietary fiber, so there’s nothing to subtract. It’s made up of pure simple sugars.
The Reasons I Use Small Amounts of Natural Sugar Instead of Keto-Friendly Sweeteners
I have some good news. If you’re someone who would rather consume natural sugars as opposed to low-carb sweeteners that are made in a science lab, most keto dieters can get away with small amounts of traditional sweeteners without a fear of weight gain. This is only true as long as you keep total carb count in check.
After struggling with weight loss for decades trying to figure out the best artificial sweeteners to help fuel my addiction to sweet foods, these days I also 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 even did. I lost more than 100 pounds by swapping out regular sugar for these keto sweeteners.
So why do I no longer think it’s a good idea to use what many deem as the best sweeteners for a low carb diet to sweeten keto recipes? Of course I want to curb my sweet tooth like any other low carb dieter out there … but that’s where I started running into trouble.
While I don’t believe healthy low-carb recipes need to ditch that sweet sensation completely, the bad news comes when I see too many people using too much low carb sweetener in a keto meal plan. In fact, I was that person! I added all of the stevia to fat bomb recipes. I thought since I was using the liquid form of stevia without any additives that this was perfectly OK.
The problem was all of these highly sweetened fat bombs led to sugar cravings that were out of control for the high-carb food versions I was trying to avoid. Since most sweeteners are 100 – 1,000 times sweeter than white sugar, foods that were naturally sweet no longer curbed my sweet tooth.
This led to a downward spiral where the sweetness level of the keto desserts I ate were never enough. Instead of sticking to a serving size of only 1 minty melt after dinner, I noticed myself popping fat bomb after fat bomb. I began using fat bombs as a meal replacement in some instances. This led to me always looking for something else to eat since I wasn’t filling my body up with nutrients from the real food we are meant to eat on a proper keto diet.
Don’t get me wrong – I still believe fat bombs have a place in a keto diet … just not in the quantities these non nutritive sweeteners were leading me to consume. I have a feeling I’m not the only one in the ketosphere who fell down this wayward keto path.
More Reasons I Prefer A Natural Sweetener to Artificial Sweeteners on a Low-Carb Diet
Here are even more fun facts about the reasons I ditched most keto sweeteners for good. Just because a keto-friendly sweetener makes claims that it won’t make your blood glucose rise, that doesn’t mean it’s true for everyone who eats that sugar substitute.
We are all different people, which means our bodies don’t all react the same way to different foods. A sweetener that may 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.
Let me tell you the one thing that changed the game for me when it comes to low carb diets. This is the moment keto finally clicked for me since I finally learned the real reason low carb diets work.
When insulin is high, your body is not in a fat burning zone. If insulin remains spiked, your body will not burn fat until it comes down. If you continue to eat foods filled with artificial sweeteners that keep insulin spiked, your body will never make it into that fat burning zone.
This is especially true when trying to reach a deeper state of ketosis by adding fasting to your routine. Some intermittent fasting experts will tell you it’s OK to have artificial sweeteners during a fast. While you may be able to lose some weight keeping artificial sweeteners in, you’re making the whole process more difficult on yourself.
I fully admit that was a bit of a rant of why I choose small amounts of real sugar as found in natural honey to sweeten keto recipes in lieu of loading up recipes with sweeteners made in a lab. This is my version of keto. It works pretty well for me … and seems to help hundreds of women who’ve busted through keto weight loss stalls in our quarterly Keto Challenges, so hopefully you won’t alert the keto police about this blog telling you a little honey is OK on a keto diet 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, as well as a dipping sauce for keto chicken nuggets. I love to whip up a batch and use it throughout the week in various recipes.
Since I haven’t found a keto version of mayo I love, I often use this recipe as a replacement for mayo, like with these honey mustard BLTs. Keep in mind, most mayos 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!)
This recipe is really easy to make … just be sure to follow the instructions. One time I tried to wing it from memory and I was left with a goopy mess that I couldn’t use for anything.
Before we continue, I have to let you know this blog does contain affiliate links where I receive a small commission. All of those pennies add up to keep this healthy fat blog afloat.
I also do my best to link the same resources that helped me lose more than 100 pounds, so hopefully they help you too!
First thing is to heat the honey over medium-heat in a small saucepan until it is melted. After my big old rant about how I prefer to use a natural product like honey over artificial sweeteners, you do need to keep in mind the first part of this blog where 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 all 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 and you’re very sensitive to any sugar, but you still want to try this recipe, feel free to cut the amount of honey you use in this recipe in half. Yes it will be less sweet, but that’s not necessarily a bad adjustment to your palate on a keto diet.
While the honey is melting, add the dijon mustard, yellow mustard and minced garlic to a tall jar. Once the honey is ready, pour it on top and use an immersion blender to combine well.
This next step is important, so pay attention. Slowly pour in the avocado oil into the mixture while also blending with an immersion blender on slow speed. Only pour small amounts of oil at a time and take breaks in between to allow the oil to combine with the mustard mixture.
Once the sauce is mixed together well, you can store it in the same jar in the fridge. When you put it in the fridge, it will harden since avocado oil is only liquid at room temperature. If you don’t like this consistency when it’s time to use the sauce, you can either take it out ahead of time or melt it on low heat in a saucepan on the stove.
The Is Honey Keto-Friendly Wrap Up:
- A little bit of honey can be OK for most keto dieters, as long as you keep total carb intake low and you use it 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, so always be sure to use keto recipes based on your own chemistry.
- While I prefer to use small amounts of the real sugar our bodies understand how to digest in my keto sweet treats, you can lose weight with artificial sweeteners that are commonly recommended. Just understand these are 100 – 1,000 times sweeter than natural sugar, which can negatively affect your sweet taste receptors.
Sustained Weight Loss Comes Down to Proper Digestion:
Speaking of digestive issues on a keto diet, even though I found success on keto with small amounts of real sugar, none of this worked for me prior to improving the digestive problems I dealt with for decades that kept me stuck in yo-yo diets. The sad part is – I never even realized I had trouble with digestion in the first place.
All of the heartburn, bloating, anxiety, depression, cystic acne, headaches and other health problems I dealt with – we are led to believe these symptoms are a normal part of everyday life. Guess what – they’re not!
If you’ve struggled with yo-yoing weight, along with all of the health symptoms that come along with yo-yoing weight, be sure to take the free digestion course. This was the course I took more than seven years ago that completely changed my life. It’s how I finally realized that weight gain was never really about calories, but had everything to do with how your body digests the calories you eat.
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
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