Is Honey Paleo? An In-Depth Look at Honey and the Caveman Diet

Understanding the Paleo Diet

The paleo diet, also known as the caveman diet, is a nutritional approach focused on eating whole, unprocessed foods that our ancient ancestors would have consumed during the Paleolithic era. This period spanned approximately 2.5 million years and ended around 10,000 years ago with the development of agriculture.

The core premise of the paleo diet is that the human body is best adapted to the diet of hunter-gatherers from the Paleolithic era. By emulating their nutritional habits, we can avoid modern diseases of affluence like obesity, heart disease and diabetes.

Key Principles of the Paleo Diet

There are four key principles that serve as the foundation of the paleo diet:

Eat foods that can be hunted and fished
Eat foods that can be gathered
Eat organic meats, fish and eggs
Eat local and seasonal produce

In practical terms, this means basing your diet around lean meats, fish, eggs, vegetables, fruits, nuts and seeds. Foods like grains, legumes, dairy products, salt, refined sugar and highly processed oils should be avoided.

Benefits of Following a Paleo Diet

Transitioning to a paleo diet can provide many potential benefits, including:

Weight loss
Reduced inflammation
Improved cardiovascular health
Balanced blood sugar
Increased energy

The paleo diet emphasizes nutrient-dense whole foods that are low in calories yet high in vitamins, minerals and antioxidants. This helps facilitate weight loss and reduce your risk of chronic illnesses.

Paleo Diet Food List

Wondering what you can and can't eat on the paleo diet? Here is a detailed paleo diet food list:

Allowed Paleo Foods

Meats: Beef, lamb, pork, chicken, turkey, organ meats

Fish: Salmon, trout, tuna, mackerel, sardines

Eggs: Chicken, quail and duck eggs

Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes

Fruits: Apples, bananas, blueberries, oranges, strawberries

Nuts and seeds: Almonds, walnuts, pumpkin seeds, sesame seeds

Oils: Olive oil, avocado oil, coconut oil

Avoid These Foods on the Paleo Diet

Grains: Wheat, barley, rice, oats, cornmeal

Legumes: Beans, lentils, chickpeas, soybeans, peanuts

Dairy: Milk, cheese, butter, cream cheese

Refined sugar: Honey, maple syrup, high-fructose corn syrup

Processed foods: Chips, candy, cookies, cereals

Salt: Table salt

Is Honey Paleo?

When it comes to sweeteners on the paleo diet, honey is a controversial topic. While honey is considered a real, minimally processed food, it still contains fructose, which can drive insulin resistance when consumed in excess.

From an evolutionary perspective, honey wasn't a food consumed by early hunter-gatherers. Honey could only be harvested seasonally by risking bee stings. Yet many paleo followers include raw, local honey into their diets in moderation because of its health properties.

Potential Benefits of Honey

There are many purported benefits associated with raw honey consumption, including:

Antioxidants: Raw honey contains enzymes and phytonutrients with antioxidant properties.
Healing wounds: Multiple studies have found manuka honey helps heal wounds, ulcers and burns.
Prebiotic: Compounds in raw honey may support the growth of healthy gut bacteria.
Anti-inflammatory: Natural anti-inflammatory compounds are found in raw honey.

Is Honey Paleo in Moderation?

Due to its micronutrient profile and natural health benefits, most paleo experts argue that raw honey should be acceptable in moderation, such as:

1 tablespoon daily
Occasionally as a sweetener in teas or coffee
Using honey to naturally sweeten the occasional paleo dessert recipe

The key is moderating your intake focusing on raw, unprocessed honey sources. This allows you to obtain some of honey’s benefits without going overboard on fructose.

Incorporating Honey into a Paleo Lifestyle

Here are some tips for incorporating honey into a paleo diet:

Choose Raw Honey

Pasteurized honey has been heat treated, which destroys the delicate enzymes and antioxidants. Opt for raw honey from local beekeepers whenever possible.

Use Sparingly

Use just a drizzle of honey to sweeten beverages rather than tablespoons. Similarly, just lightly coat paleo baked goods instead of making them overly sweet.

Try Varietals

Experiment with RAW honey varietals like clover, orange blossom or wildflower, which have their own unique flavors and aromas.

Avoid Vegan Honey

Some brands sell “vegan honey” made from apples, rice or sugar. Make sure to read labels and select real honey from insect pollination.

Sample Paleo Diet with Honey

Wondering how you can realistically incorporate honey into a paleo lifestyle? Here is a sample day meal plan:

Breakfast

Scrambled eggs with vegetables
Sliced banana drizzled lightly with honey

Lunch

Tuna salad wrap in lettuce leaves
Handful of mixed nuts

Dinner

Baked salmon fillet
Broccoli sautéed in olive oil
Small kale salad with lemon juice dressing

Snack

Green tea sweetened with raw honey

As you can see, there are plenty of possibilities for incorporating a small amount of honey into an otherwise paleo diet. Moderating your intake is key to obtaining health benefits without going overboard on natural sugars.

FAQs

Is honey allowed on the paleo diet?

Yes, raw honey is generally considered acceptable on the paleo diet in moderation. Many paleo followers include small amounts of raw, unprocessed honey due to its health properties. Keep intake to around 1 tablespoon per day.

What are the benefits of eating honey on a paleo diet?

Raw honey contains enzymes, antioxidants and trace compounds that support health. Research shows honey can help heal wounds, fight inflammation, act as a prebiotic and boost immunity when eaten in moderation.

Should you avoid pasteurized honey on paleo?

Yes, pasteurized honey has been heat treated which destroys many of its nutrients and health benefits. It’s best to stick to raw honey from local sources whenever possible while following a paleo diet.

Can people with diabetes eat honey on the paleo diet?

Honey does contain natural sugars, so people with diabetes or insulin resistance need to be careful of their portion sizes. Stick to around 1 tablespoon of raw honey maximum per day for health benefits without spiking blood sugar levels.