Does Honey Break A Fast? (5 Reasons To Avoid It).

If you are wondering whether honey will break your fast, you might be seeking sweeteners to satisfy your sweet tooth or make fasting palatable.

And you assume honey is your best resort.

The origin of this is the belief that honey is a natural sugar/sweetener and therefore it can not break a fast.

With all the baffling buzz around fasting, it’s hard to figure out what will and what will not break your fast.

But before you start spooning that golden nectar into your fasting coffee, please hear what I have to share with you in this short blog post.

First, let’s understand how our bodies treat honey once we ingest it during a fast.

What Happens When You Eat Honey During A Fast?

First off, your saliva gets to work, breaking down complex sugars in honey into simpler ones like glucose and fructose.

Enzymes and acids in your stomach further break it down after you swallow it.

The walls of your small intestine absorb the simple sugars and transport them to your liver for processing.

Your liver converts the fructose in honey into glucose, which your body can use as a source of energy.

Excess glucose from the honey you take is stored in your liver and muscles as glycogen to provide a quick energy boost when you need it.

Once the glycogen stores are full, any additional glucose is converted to fat and stored in adipose tissue.

The main concern in all this “fluff” should be the ability of honey to be used as a source of energy and the fact that it can contribute to fat storage.

So, Does Honey Have Calories?

Yes, honey is a sweetener that contains calories, while the caloric content may slightly vary depending on the type and source, one tablespoon (21 grams) of honey contains approximately 64 – 68 calories¹.

Honey derives its calories from the sugars/carbohydrates it contains.

One tablespoon of honey has about 17 grams of carbohydrates.

Since one gram of carbohydrates provides about 4 calories, simple multiplication will reveal to you that one tablespoon of honey has around 68 calories.

With that out of the way, we can address the main subject of this blog post – whether honey will break your fast.

Does Honey Break A Fast?

Yes, honey can break a fast – it is high in calories that can halt fat burning and carbohydrates that can elicit an insulin response.

Consuming honey during a fast can disrupt your body’s fat-burning state and shift it towards burning incoming calories from honey.

A common argument is that 50 or fewer calories will not break a fast – but a standard serving of honey is usually 1 tablespoon – which can contain up to 68 calories and 17 grams of carbohydrates.

With that said, you will be better off staying away from honey during your fast unless you are on your intermittent fasting cheat day or eating window.

Besides breaking your fast and spiking insulin, honey can have some impact on other aspects of fasting like ketosis and autophagy.

Does Honey Stop Ketosis?

Yes, honey stops ketosis, it is carbohydrate-rich and can spike insulin preventing ketone production and fat burning.

Does Honey Stop Autophagy?

Yes, consuming honey during your fasting window will stop autophagy.

Ironically, honey contains some compounds such as flavonoids and phenolic acids that can enhance autophagy².

It is wise therefore to get some moderated amount of honey during your eating windows to enhance the autophagy that occurs during your fasting windows.

You should, however, avoid it when fasting.

4 Reasons Not To Eat Honey While Fasting(Besides Breaking Your Fast).

Here are 4 reasons why eating sugar during your fast is a bad idea:

1. It promotes weight gain since it’s high in sugars.
   
2. It spikes insulin which can contribute to insulin resistance.
   
3. It stops both ketosis and autophagy.
   
4. It hinders complete gut rest which is vital if you really want to enjoy all that fasting offers.

Now if honey can rid you of almost all the benefits fasting has to offer, you will be better off avoiding it.

But there’s something for you in it if you can take it during your eating windows.

Benefits Of Honey During A Fast.

During your intermittent fasts, having honey during the eating window can accord you some benefits.

Here are some benefits you can get from honey:

1. It provides you with antioxidants – they can help protect your body against oxidative stress and inflammation.
   
2. It promotes autophagy – it has some compounds such as flavonoids and phenolic acids that can enhance autophagy.
   
3. It is good for digestive health – it is packed with prebiotics that can promote the growth of beneficial gut bacteria.
   
4. It supports your immune system – has antibacterial and antiviral properties.

But how do you get these benefits if taking honey can potentially break your fast?

The secret is in the timing.

When Can You Take Honey During Fasting So It Won’t Break Your Fast?

When fasting intermittently, the best time to take honey is during your eating windows.

That will make sure you reap all the benefits honey can offer even when you transition into the fasting state.

If you don’t mind consuming 60 calories during your fast then you can consume it at the beginning or end of your fasting period to avoid spiking insulin levels when you are at the peak.

What Kind Of Honey Is Best For Fasting?

Raw and unfiltered honey is the ideal choice when it comes to fasting because it retains all its natural enzymes and nutrients.

Manuka honey (specifically) is better for fasting because it has a relatively lower glycemic index meaning it causes a slower rise in blood sugar levels.

It is also known for its high levels of antibacterial properties.

Does Honey Break A Fast – Summary.

While honey is a natural sweetener with a myriad of health benefits, it contains calories that can mercilessly break your fast.

To avoid disrupting your fast, use honey only during your eating windows so you won’t miss out on what it has to offer.

The following section highlights more frequently asked questions about honey and fasting.