Is honey good for weight loss, or a hidden saboteur?

When it comes to weight loss, sugar is often painted as the villain, lurking in your morning coffee, sneaking into ‘healthy’ snacks, and quietly stalling your progress. But what about honey? Often touted as the more natural, wholesome cousin to table sugar, honey has long enjoyed a reputation as a healthier sweetener.

The real question is: Is honey good for weight loss, or just another sweet-talking saboteur?

From ancient medicinal use to modern-day wellness teas, honey has been stirring health debates for centuries. And while it is a natural sweetener packed with antioxidants and trace nutrients, not all honey is created equal [1].

Before you swirl another spoonful into your lemon water or drizzle it over Greek yoghurt, it’s worth unpacking the real effects of honey on body weight, blood sugar, and fat storage.

Nutritional breakdown of honey

At first glance, honey might look like just another sugary spread, but it comes with a slightly more sophisticated nutritional profile than your average white sugar cube.

Unlike refined sugar, raw or natural honey contains small amounts of vitamins, minerals, and phenolic acids — bioactive compounds known for their antioxidant and anti-inflammatory effects [2].

That said, it’s still a concentrated source of sugar and should be approached with the same portion-savvy mindset as other forms of sweetness.

Here’s what you’ll typically find in one tablespoon (21g) of raw honey [3]:

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While honey isn’t exactly bursting with nutrients, those trace amounts of antioxidants and minerals do offer something that table sugar can’t — and that’s where things get interesting.

What are the benefits of honey?

Honey’s appeal goes beyond its golden hue and natural sweetness. In moderation, certain types of honey (particularly raw, unprocessed varieties like manuka or tualang honey) have been linked to a range of potential health benefits.

Regularly consuming honey (in place of refined sugar) may contribute to:

• Improved lipid metabolism, which can support better weight management [2]
• Lower LDL cholesterol and triglyceride levels, reducing cardiovascular risk factors [3]
• Anti-inflammatory effects, which can support metabolic health and reduce oxidative cell damage [2]
• Antibacterial properties, thanks to compounds like hydrogen peroxide and methylglyoxal in manuka honey [2]
• Improved blood sugar control in some studies, when compared to other sweeteners [3]
• Aiding digestion, particularly when paired with warm water or herbal teas [4]

A natural alternative to refined sugar

Replacing refined sugar with natural honey can help reduce your intake of empty calories and provide subtle health perks. While it still contains sugar, honey also offers trace nutrients and beneficial compounds that refined sugar lacks. The key, of course, is to substitute it in, not to add it on top of your usual sugar intake.

Potential health-promoting properties

Research suggests that natural honey, especially raw and minimally processed varieties, may have antioxidant, antibacterial, and even anti-obesity effects [4]. Animal studies and early clinical nutrition trials have shown that honey consumption could help with insulin resistance, lipid metabolism, and even systolic blood pressure — all of which are important considerations for people aiming to lose weight or improve overall metabolic health [3].

It’s also been studied for its impact on cardiovascular risk factors, including high blood pressure and cholesterol levels [4]. That said, not all honey is created equal, and the effects of honey will differ depending on the source, processing method, and quantity consumed.

Does honey aid in weight loss?

So, can honey actually help with weight loss? In short, it might — but only when used in a mindful, strategic way as part of a balanced diet and healthy lifestyle.

Substituting honey for refined sugar may help some people reduce their overall calorie intake, support better blood sugar control, and avoid the energy crashes that often lead to poor food choices and cravings.

However, let’s not sugar-coat the facts: honey is still a form of sugar. Whether it’s raw, manuka, or straight from the backyard bees, overdoing it can contribute to weight gain, just like any other high-calorie food [2].

The key to harnessing the health benefits of honey lies in using it to replace (not add to) other less nutritious sweeteners — and combining it with regular exercise and whole foods that support your weight loss goals.

Can honey help reduce belly fat?

There’s no magic bullet for belly fat, but some animal studies and early human trials suggest that honey may have modest effects on fat metabolism, particularly when paired with a healthy lifestyle [4]. Tualang and Malaysian honey, in particular, have shown anti-obesity effects in rats fed a high-fat diet, helping to reduce fat mass and improve markers of metabolic syndrome [5].

While we need more human studies to confirm these findings, the theory is that certain phenolic acids and flavonoids in honey may reduce inflammation and improve insulin sensitivity, both key factors in controlling abdominal fat. So no, honey won’t single-handedly melt away belly fat. But as part of a balanced diet and exercise regime, it might just sweeten the deal.

How to use honey for weight loss

Using honey for weight loss isn’t about slathering it over everything in sight or downing spoonfuls like it’s medicine. The trick is to use it strategically — as a way to replace refined sugar, not stack more sweetness on top of your diet.

While natural honey does come with some health benefits, it still contains calories and sugars that can cause weight gain when overdone. That said, when used sparingly and thoughtfully, honey can help you stick to your weight loss goals without sacrificing flavour.

Add it to drinks like tea or warm lemon water

One of the easiest ways to enjoy raw honey is by stirring it into drinks, particularly herbal teas or warm lemon water, first thing in the morning. Not only does this offer a gentle energy boost (minus the sugar crash), but it can also help soothe digestion and hydrate the body [2].

While there’s no hard evidence that this combo will burn fat, it can be a comforting ritual that supports your broader weight loss routine, especially when it keeps you from reaching for fruit juice or sugary lattes.

Use it to enhance flavour 

Honey’s biggest superpower? Making healthy food taste good. A little drizzle here and there can turn bland into brilliant, which means you’re more likely to stick with your healthy eating habits in the long run.

Thanks to the rise of hot honey, it’s now cool to combine sweet with spicy for meals that feel indulgent and aligned with your goals.

Here are some ways to use natural honey for maximum flavour with minimal guilt:

• Drizzle over roasted vegetables like carrots, pumpkin, or Brussels sprouts
• Mix into Greek yoghurt with berries and chia seeds
• Glaze grilled salmon or tofu with a mix of honey, soy sauce, and garlic
• Stir into oats or porridge instead of brown sugar
• Pair with a small slice of cheese and an apple for a sweet-savoury snack
• Add a small swirl to your peanut butter toast (because we’re not monsters)

The aim isn’t to douse — it’s to enhance. A little goes a long way.

How much honey per day is optimal for weight loss?

Let’s get down to numbers. For most people aiming to lose weight, around one to two teaspoons of honey per day is a safe and realistic target. That’s about 21–42 calories — enough to sweeten your meals or drinks without blowing your calorie intake for the day.

But remember: it’s not a free-for-all. If you’re already getting added sugars elsewhere (think sauces, packaged snacks, or flavoured yoghurts), you’ll need to factor that in.

The World Health Organisation recommends limiting added sugars to less than 10% of total daily energy intake, ideally under 5% for optimal health, which works out to around six teaspoons per day for someone on an 8,700 kJ diet [6].

So, while honey isn’t the enemy, it should still be used in moderation as part of a balanced diet focused on whole foods, fibre, and lean protein.

Possible side effects of honey

While consuming honey in small amounts is safe for most people, there are a few things to watch out for (especially if you're adding it daily). First, the obvious: honey is sugar. It can raise blood sugar levels, contribute to fat storage, and impact insulin response, particularly for people with insulin resistance or diabetes. So if your goal is to control obesity or reduce metabolic syndrome risk factors, honey should still be treated with the same caution as any other sweetener.

Secondly, not all honey is created equal. Processed honey often lacks the antioxidant properties and medicinal compounds found in raw honey, and sometimes contains added sugars or syrups. [3] If you're looking to reap the health benefits (like antibacterial activity, anti-inflammatory effects, or support for lipid metabolism), choose high-quality, unprocessed varieties, ideally local or traceable brands like manuka honey. 

Using honey as part of a balanced diet

Honey might not be a miracle cure for weight loss, but when used mindfully, it can absolutely have a place in a balanced diet. The key is to treat it like a flavour enhancer, not a food group. Pairing natural sweeteners like raw honey with high-fibre, protein-rich foods can help satisfy cravings without spiking blood sugar levels — and that’s a win when you’re trying to manage body weight. It also means you’re less likely to reach for the ultra-processed, ultra-sugary alternatives lurking in your pantry.

Of course, if you’re on a journey to lose weight and want support that goes beyond the pantry, Juniper’s Weight Reset Program offers a medical, sustainable path forward.

The Juniper Program starts from $349/ month for our Juniper Essentials Program and $399/ month for our Juniper Program.

The Juniper Essentials Program includes clinically proven medical treatment, unlimited follow-up consultations with your Juniper practitioner, health tracking, and access to our supportive and like-minded Juniper community.

The Juniper Program includes clinically proven medical treatment, unlimited follow-up consultations with your Juniper practitioner, health coaching, 1:1 health tracking, access to our supportive and like-minded Juniper community, a welcome kit, and more. The Juniper Program is just $2/ day more than our Essentials Program.

Juniper is an investment in your health. Unlike other weight loss methods, Juniper’s is a holistic program that provides members with access to personalised dietitian and nutritionist support, health coaching, medical support from GPs, nurses, and pharmacists, exclusive app content, digital scales, precision weight tracking, and treatments delivered to your door.

Our Juniper Program pricing reflects the additional benefits our patients receive at a competitive price.

We also offer a 30-day money-back guarantee, so you can be sure Juniper is right for you.

So whether you’re navigating menopause, managing insulin resistance, or just trying to make peace with your sweet tooth, you don’t have to do it alone. Honey might help you take the edge off, but Juniper can help you reset the whole table.

Frequently asked questions

Still have questions about using honey while trying to lose weight? Here are some of the most common questions people ask.

Can I eat honey every day and still lose weight?

You can, but only in small amounts. As you want to use it as a replacement for refined sugar, not an addition, you should aim to stick to 1-2 teaspoons per day. This way, you can enjoy the benefits without overdoing your calorie intake.

What's the best type of honey for weight loss?

The best type of honey for weight loss is one that is raw and unprocessed. Varieties like manuka or tualang contain more antioxidant properties and bioactive compounds than processed honey. These types may also support better metabolic health and reduce inflammation.

Does honey raise blood sugar levels?

Like all sugars, honey can raise blood glucose levels, especially in larger amounts. Some research suggests it causes a slower spike than refined sugar; however, if you have insulin resistance or diabetes, you should use honey cautiously.

Is honey in warm water good for fat loss?

While the soothing combination of honey and warm water won't directly burn fat, the combo can support hydration, digestion, and help curb cravings when used in place of sugary drinks. It can be a helpful ritual, but don't expect magic.

How much honey is too much for weight loss?

An important part of any weight loss journey is maintaining a calorie deficit. So, using more than 2 teaspoons daily of honey can start to see the calories stacking up. Like anything sweet, moderation is key.

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