Does Eating Honey Help Acne or Make It Worse?

Honey sits in an awkward middle ground for acne: it is still a sugar that raises blood glucose and insulin, but it does so less sharply than table sugar, and it carries anti-inflammatory compounds that refined sweeteners lack entirely. No clinical trial has demonstrated that eating honey clears acne, and no dermatology guideline recommends it for that purpose. The real story is more nuanced than “good” or “bad,” and it hinges on how much you eat, what it replaces in your diet, and whether you’re putting it on your skin or in your stomach.

How Sugar and Insulin Feed Breakouts

The connection between diet and acne runs through insulin and a hormone called insulin-like growth factor 1 (IGF-1). When you eat foods that spike your blood sugar quickly, your body pumps out more insulin in response. That extra insulin triggers a cascade: it boosts IGF-1 levels, ramps up oil production in your skin’s sebaceous glands, and promotes the kind of cell turnover that clogs pores. Researchers have proposed that acne is, in many ways, an IGF-1-driven disease shaped by what we eat.¹ Foods with a high glycemic index (those that cause a fast, steep blood-sugar rise) and a high glycemic load (those that deliver a lot of fast-acting carbohydrate per serving) amplify this whole chain.²

The clinical evidence backs this up, at least directionally. A randomized controlled trial found that young men placed on a low-glycemic-load diet for 12 weeks saw their total acne lesion count drop by about 24 more lesions than a control group eating a typical Western diet, alongside improvements in insulin sensitivity.³ A companion analysis from the same trial linked the dietary change to shifts in the fatty acid profile of skin oil, suggesting that the diet was altering sebum composition at a biological level.⁴ Another smaller study found that acne improved on both a low-glycemic and a high-glycemic diet, though the low-glycemic group improved more; the difference between the two groups didn’t reach statistical significance in that particular trial.⁵ The overall picture is that reducing your glycemic load tends to help, even if the effect size varies from study to study.

Where Honey Falls on the Glycemic Spectrum

Honey is roughly 80% sugar by weight, mostly fructose and glucose. That makes it a concentrated carbohydrate source, no matter what else is in it. But when researchers directly compared honey to sucrose (table sugar), honey consistently produced a lower glycemic response. In a study of people with type 1 diabetes and healthy controls, honey had a significantly lower glycemic index and peak incremental index than sucrose in both groups.⁶ A follow-up study confirmed the same pattern.⁷

So honey is gentler on blood sugar than white sugar, but “gentler” is relative. Honey still has a moderate glycemic index, typically estimated around 55 to 65 depending on the floral source and fructose-to-glucose ratio. That lands it in the same neighborhood as whole-wheat bread or a banana. If you’re drizzling a teaspoon into tea, the glycemic load from that serving is small. If you’re eating honey by the tablespoon on toast, sweetening oatmeal, and stirring it into sauces, the load adds up quickly. The dose matters far more than the food itself.

Compared to some other natural sweeteners, honey can actually produce a stronger insulin response. A study in rats found that honey caused higher peak responses for insulin and other metabolic hormones compared to maple syrup and agave syrup.⁸ This doesn’t translate directly to humans, but it’s a useful reminder that honey isn’t the lowest-insulin option among sweeteners. Maple syrup, for instance, has a lower total sugar content per 100 grams than honey does.⁹

The Anti-Inflammatory Side of the Equation

Here is where honey differs meaningfully from a spoonful of table sugar. Honey contains over 300 identified compounds beyond its sugars, including phenolic acids, flavonoids, and other antioxidants.¹⁰ These polyphenols have demonstrated anti-inflammatory activity in laboratory and animal studies, with research showing they can influence inflammatory signaling pathways involved in a range of chronic diseases.¹¹

Acne is fundamentally an inflammatory condition. The redness, swelling, and pain of a pimple are driven by the same inflammatory mediators that honey’s polyphenols act on in lab settings. So the theoretical case for honey having some acne benefit does exist. The problem is that nobody has run a clinical trial specifically testing whether eating honey reduces acne compared to eating the same amount of sugar without honey’s polyphenols. The leap from “honey polyphenols reduce inflammation in a petri dish or a rat model” to “eating a tablespoon of honey a day clears your skin” is a large one, and no study has bridged it.

There’s also a separate line of research on prebiotic oligosaccharides, which are present in honey in small amounts. These compounds can support beneficial gut bacteria, and emerging work on the gut-skin axis suggests that oral and topical prebiotics may help conditions like atopic dermatitis and acne by modulating immune responses and microbial balance.¹² This is genuinely interesting science, but it’s early-stage, and the oligosaccharide content of honey is modest compared to dedicated prebiotic supplements or fiber-rich foods.

Putting Honey on Your Skin Is a Different Question

Most of the positive laboratory evidence for honey and acne involves direct skin contact, not ingestion. The distinction matters because applying honey topically puts its antimicrobial and anti-inflammatory compounds right where the acne bacteria live, bypassing the digestive system entirely.

In the lab, honey shows real antimicrobial muscle against the bacteria most associated with acne. A study on Malaysian kelulut honeydew honey found that it inhibited the growth of Cutibacterium acnes (the main acne bacterium) at a 20% concentration and killed it at 40%, with visible deformation of the bacterial cells under electron microscopy.¹³ Manuka and kanuka honeys also inhibit C. acnes growth in vitro, with kanuka honey showing comparable activity to higher-grade manuka honey.¹⁴ A separate experiment combining honey with cinnamon bark extract found additive antibacterial activity against C. acnes and S. epidermidis.¹⁵

But lab results don’t always translate to real skin on real people. The only randomized controlled trial directly testing topical honey for acne found no significant benefit. Participants who used medical-grade kanuka honey with glycerine in addition to antibacterial soap fared no better than those using the soap alone over 12 weeks. Just under 8% of the honey group saw meaningful improvement versus about 2% of the control group, but the difference was not statistically significant.¹⁶ One trial is not the final word, and the study was relatively small, but it’s the best clinical evidence we have, and it’s not encouraging.

Honey has been used on skin for centuries for wound healing, burns, and various dermatological conditions, and historical records of these uses go back to some of the earliest civilizations.¹⁷ That long tradition is what keeps people reaching for honey masks. The antimicrobial properties are real, driven by enzymatic hydrogen peroxide release and, in the case of manuka honey, high concentrations of methylglyoxal.¹⁸ The gap is between what honey can do to bacteria in a controlled environment and what it can do to a complex, living breakout on your face.

Raw, Processed, and Manuka Honey Are Not the Same Thing

If you walk into a grocery store and pick up a plastic bear full of honey, you’re getting a product that has been filtered and heat-treated. Processing makes honey smoother and extends its shelf life, but it changes the compound profile. A study on astragalus and sunflower-cornflower honeys found that heat treatments used for liquefaction and pasteurization reduced several phenolic compounds, though for most individual phenolics the changes were not statistically significant.¹⁹ The takeaway is that processing doesn’t destroy honey’s beneficial compounds entirely, but raw honey generally retains a more complete polyphenol and enzyme profile.

Manuka honey gets special attention because its antibacterial activity doesn’t rely on the same mechanism as other honeys. Most honeys kill bacteria partly through hydrogen peroxide generated by an enzyme called glucose oxidase. Manuka honey’s activity comes primarily from methylglyoxal, which is present at much higher concentrations than in regular honeys and remains active even when hydrogen peroxide is neutralized.¹⁸ This is why manuka honey is the type most commonly marketed for skin health. But remember, the one clinical trial of topical honey for acne used medical-grade kanuka honey and still didn’t show a significant benefit over soap alone.¹⁶

If you’re interested in honey for its potential skin-friendly properties rather than just as a sweetener, raw and manuka varieties are the ones with the most research behind them. Whether that research amounts to a strong enough reason to pay premium prices is another question, and for acne specifically, the clinical data so far says no.

Risks Worth Knowing About

Honey is generally safe for most adults, but a few caveats are worth mentioning. Honey allergy is rare but can be serious. A case report documented anaphylaxis triggered during a skin-prick test with honey.²⁰ A study of 22 patients with systemic allergic reactions to honey ingestion found that about three-quarters were sensitive to dandelion honey specifically, and many were also sensitized to compositae pollen or bee venom, suggesting that the allergens in honey come from both plant and bee sources.²¹ If you have known pollen allergies or bee venom sensitivity, be cautious trying honey topically for the first time.

Contamination is another concern, especially with unregulated or locally sourced honey. Honey can harbor pesticide residues, heavy metals, and bacterial spores, including Clostridium botulinum. This is why honey should never be given to infants under one year, and why unsterilized honey is not recommended for wound care.²² Medical-grade honey used in clinical settings is gamma-irradiated to eliminate spores while preserving its bioactive compounds, which is a very different product from what you find at a farmer’s market.

If you’re applying honey to your face, there’s also the practical risk of clogging pores. Honey is sticky and viscous, and leaving it on too long without thorough rinsing could trap dirt and oil against your skin. There are no studies quantifying this risk, but dermatologists commonly advise that any occlusive substance applied to acne-prone skin should be used cautiously and rinsed off completely.

Why People Keep Trying It

Despite the thin clinical evidence, honey remains one of the most popular home remedies for acne worldwide. In a survey of acne patients, topical treatments like honey and vinegar were among the most commonly used complementary approaches, second only to nutritional supplements like zinc and omega-3.²³ A larger multicenter study cataloguing complementary and alternative medicine use among over 1,500 acne patients confirmed that honey application was one of many food-based treatments patients try, alongside yoghurt and vinegar.²⁴

The popularity makes sense psychologically. Honey feels natural, it has genuine antimicrobial properties in the lab, and it has thousands of years of folk-medicine credibility. Acne is also a condition where people often feel their standard treatments aren’t working well enough or come with side effects (dryness, irritation, antibiotic resistance concerns), which pushes them toward alternatives. The issue isn’t that trying honey is dangerous. The issue is opportunity cost: if you’re relying on honey instead of treatments with proven clinical efficacy, your acne may persist longer than it needs to.

A Practical Way to Think About It

If you enjoy honey as a sweetener and want to keep using it, you don’t need to quit for your skin’s sake. In moderate amounts, honey is unlikely to worsen acne compared to the sugar it replaces. A teaspoon in your tea or a drizzle on Greek yogurt contributes a small glycemic load and brings along some antioxidants that refined sugar doesn’t offer. The problems start when honey becomes a significant source of daily calories. At roughly 60 calories and 17 grams of sugar per tablespoon, heavy use adds up fast, and the insulin response scales with the quantity.

If you’re thinking about using honey topically for acne, manage your expectations. The lab data on honey killing acne bacteria is real, and some people do report that honey masks feel soothing and reduce redness temporarily. But the only controlled trial testing this directly came up empty. You might get mild anti-inflammatory relief, but you shouldn’t expect honey to replace benzoyl peroxide, retinoids, or other treatments that have passed clinical testing. If you do try a honey mask, use raw or medical-grade honey, leave it on for 15 to 20 minutes, and rinse thoroughly. Patch-test first if you have pollen allergies. And if your acne is moderate to severe, see a dermatologist rather than experimenting with kitchen ingredients. Honey is a fine food and an interesting bioactive substance, but for acne, the gap between its theoretical promise and its proven clinical performance remains wide.