Honey is not part of the strict carnivore diet, but it is included in the animal-based diet, a popular variation. While honey is technically produced by an animal (bees), it is composed almost entirely of sugar, primarily fructose and glucose. This makes it fundamentally different from other animal products like meat, eggs, and butter that provide protein and fat.
What Is the Difference Between Carnivore and Animal-Based?
Understanding the honey debate requires understanding the distinction between these two related approaches.
Strict Carnivore: Only animal-derived foods with no plant matter. The focus is on meat, organs, fish, eggs, and sometimes dairy like butter and cheese. Honey is excluded because it is primarily sugar and offers no meaningful protein or fat.
Animal-Based Diet: Developed and popularized by Dr. Paul Saladino, this approach centers on animal foods but strategically includes certain plant foods and honey. Saladino argues that raw honey is the most ancestrally appropriate carbohydrate source and that some people thrive with carbohydrates in their diet.
The animal-based approach typically includes meat and organs as the foundation, raw honey as the primary carbohydrate source, seasonal fruit in moderation, and raw dairy if tolerated. It excludes seeds, nuts, grains, legumes, and most vegetables.
Why Do Some People Add Honey to Their Carnivore Diet?
Several arguments are made in favor of including honey:
Athletic performance. Carbohydrates fuel high-intensity exercise more effectively than fat alone. Athletes following an otherwise carnivore diet may find that adding honey before or after workouts improves performance and recovery.
Thyroid function. Some practitioners report that very low carbohydrate diets can suppress thyroid function over time, particularly in women. Adding a moderate amount of carbohydrates through honey may support healthy thyroid hormone production.
Sleep quality. A small amount of honey before bed is sometimes recommended to support liver glycogen stores, which may improve sleep quality. The liver uses glycogen overnight, and depleted stores can trigger cortisol release, disrupting sleep.
Sustainability. For some people, the strict elimination of all carbohydrates is not sustainable long-term. Including honey provides a sense of variety and satisfaction that helps them maintain an otherwise animal-centric diet.
Why Do Strict Carnivore Practitioners Exclude Honey?
The case against honey on the carnivore diet is straightforward:
It is sugar. Honey is approximately 80% sugar by weight, split between fructose and glucose. This is fundamentally incompatible with a zero-carb, ketogenic approach.
It spikes blood sugar. Honey has a glycemic index of around 58, which means it will raise blood sugar and insulin. For people following carnivore to manage insulin resistance, type 2 diabetes, or metabolic syndrome, honey is counterproductive.
It can trigger cravings. One of the benefits of strict carnivore is the elimination of sugar cravings. Reintroducing honey can reignite the desire for sweet foods, making it harder to maintain dietary discipline.
It is not necessary. Humans can function perfectly well without dietary carbohydrates. The liver produces all the glucose the body needs through gluconeogenesis. From a strict carnivore perspective, there is no metabolic need for honey.
When Might Honey Be Appropriate?
If you are considering adding honey to your otherwise carnivore diet, these scenarios make the most sense:
You are highly active. If you perform intense exercise regularly (CrossFit, competitive sports, heavy strength training), some carbohydrate intake may genuinely improve your performance and recovery.
You have been strict carnivore for at least 90 days. Before adding honey, establish a clean baseline with strict carnivore. This way you can clearly observe how honey affects your body when you introduce it.
Your thyroid markers are low. If blood work shows declining T3 or elevated reverse T3 on strict carnivore, a small amount of carbohydrate from honey may help normalize thyroid function.
You are not trying to lose weight. Honey adds significant calories from sugar. If fat loss is your primary goal, honey will likely slow your progress.
What Kind of Honey Should You Choose?
If you decide to include honey, quality matters enormously:
Best choice: Raw, unfiltered, local honey. This retains all the natural enzymes, pollen, and beneficial compounds that processing destroys.
Acceptable: Organic raw honey from reputable sources.
Avoid: Commercial honey that has been ultra-filtered, pasteurized, or blended with corn syrup. Many cheap honey products on supermarket shelves are not pure honey.
Manuka honey is often promoted for its antimicrobial properties, but it is expensive and the benefits for a carnivore dieter are not well-established enough to justify the premium.
How to Introduce Honey on Carnivore
If you want to experiment with honey, follow these guidelines:
- Start small. Begin with 1 teaspoon per day and gradually increase.
- Time it strategically. Use honey around workouts or before bed rather than throughout the day.
- Monitor your body. Track your energy, sleep, digestion, and weight for two weeks after introducing honey.
- Watch for cravings. If honey triggers a desire for more sweet foods, that is a sign it may not be right for you.
- Keep it raw. Always choose raw, unprocessed honey for maximum nutritional value.
For a comprehensive overview of what is and is not included on the carnivore diet, visit our carnivore diet food list. You might also find it helpful to read about spices and other gray-area foods on the carnivore diet.