Jarrah Honey and Blood Sugar: Low GI Explained for Everyday Use
Jarrah honey has a low glycaemic index (GI) due to its unusually high fructose and low glucose ratio. Arcot & Brand-Miller (2005) for RIRDC confirmed this property. Unlike regular honey or refined sugar, Jarrah honey causes a slower, more gradual blood glucose response — making it a meaningfully better choice as an everyday sweetener for those mindful of blood sugar management.
Key Points
- Jarrah honey is low GI, confirmed by Arcot & Brand-Miller (2005), RIRDC (now AgriFutures Australia)
- Its high fructose / low glucose ratio is what drives the low GI property
- Fructose has a GI of approximately 19; glucose has a GI of 100. Jarrah's sugar balance tilts towards fructose.
- Forest Fresh documents this through the Glycemic Factor™ — a proprietary low-GI quality measure
- Better than regular sugar (GI ~65–70) and standard honey (GI ~55–65) for blood sugar response
Every time you add sugar to your morning tea or drizzle honey on your toast, you're making a decision that affects your blood sugar. Most sweetener choices spike glucose quickly, trigger an insulin response, and leave you with a familiar energy drop an hour later.
But not all sweeteners behave the same way. And Jarrah honey — with its distinctive sugar composition — behaves very differently to both refined sugar and standard supermarket honey.
This is the science behind Jarrah honey's low GI, and why it matters for everyday food decisions.
What Is the Glycaemic Index?
The glycaemic index (GI) is a ranking system that measures how quickly carbohydrate-containing foods raise blood glucose levels, compared to pure glucose (GI = 100) or white bread (sometimes used as the reference).
| GI Category | GI Range | Examples |
|---|---|---|
| Low GI | 55 or below | Jarrah honey, lentils, most fruits |
| Medium GI | 56–69 | Whole wheat bread, basmati rice |
| High GI | 70 or above | White bread, regular sugar, white rice |
Lower GI foods cause a slower, more gradual rise in blood glucose. This is associated with: - More sustained energy levels (less of the "sugar crash" effect) - Greater satiety (feeling fuller for longer) - Reduced insulin demand over the course of a meal - Better blood sugar management as part of an overall balanced diet
High GI foods, by contrast, cause rapid blood glucose spikes and corresponding insulin surges — a pattern that, when repeated frequently, places strain on blood sugar regulation mechanisms.
Why Jarrah Honey Is Low GI: The Fructose/Glucose Ratio
Most honeys contain a mix of fructose and glucose as their primary sugars — along with small amounts of sucrose, maltose, and other compounds.
Standard honey GI is typically in the range of 55–65, depending on the floral source. This is already somewhat lower than refined sugar (~65–70 for white sugar, ~65 for brown sugar), but not dramatically so.
Jarrah honey is different. Its floral source — Eucalyptus marginata, the WA Jarrah tree — produces a nectar with an unusually high fructose content and correspondingly lower glucose.
Why does this lower the GI?
Fructose has a GI of approximately 19. Glucose has a GI of 100. The more fructose relative to glucose in a food, the lower its GI. Jarrah honey's high-fructose composition shifts the weighted average GI downward significantly compared to standard honey.
This is why the GI effect in Jarrah honey is a compositional property — it's not added or manufactured, it's a natural consequence of the Eucalyptus marginata nectar chemistry.
The Research: Arcot & Brand-Miller (2005)
The scientific foundation for Jarrah honey's low GI claim comes from Arcot & Brand-Miller (2005), a study commissioned by RIRDC (Rural Industries Research and Development Corporation, now AgriFutures Australia) (Arcot & Brand-Miller, 2005).
The study tested Australian honey varieties — including Jarrah — for glycaemic index using standardised GI testing methodology as developed by Professor Jennie Brand-Miller (the researcher who established the international GI framework and co-authored The New Glucose Revolution).
The findings confirmed Jarrah honey's low GI property, providing the peer-reviewed evidence base for the claims now made across the WA premium honey industry.
This research is significant not just for its findings, but for who conducted it. Professor Brand-Miller is arguably the world's foremost authority on glycaemic index research — the scientist who literally built the GI framework used globally. Her validation of Jarrah honey's low GI is as authoritative as such a finding can be.
🍯 Shop the Full Jarrah Range — Low GI Sweetening From TA35+ to Platinum — Every Forest Fresh Jarrah honey product carries the Glycemic Factor™, documenting its low GI performance per batch.
The Glycemic Factor™: Forest Fresh's Proprietary Low-GI Standard
Forest Fresh Honey documents the low-GI property of each batch through the Glycemic Factor™ — a proprietary quality measure that sits alongside the Jarrah Factor™ (overall bioactive validation) and the Crystallisation-Free Guarantee™.
The Glycemic Factor™ is not just a label claim. It reflects: - The sugar composition analysis of each batch, validating the fructose/glucose ratio - Consistency with the RIRDC-validated low GI standard for Jarrah honey - Five-laboratory cross-validation per batch to ensure the sugar profile is authentic
This means when you see the Glycemic Factor™ on a Forest Fresh product, it's a documented, batch-specific finding — not an industry generalisation.
Who Benefits from Low GI Jarrah Honey?
Low GI foods are relevant for a broad range of people — not just those with diagnosed conditions. Some of the populations for whom the GI property is most relevant:
People managing blood sugar levels: For those with type 2 diabetes or prediabetes, the GI of sweeteners matters. Substituting Jarrah honey for refined sugar or regular honey may be a meaningful improvement — though always consult your GP or dietitian before changing your diet if you have a diagnosed condition.
People seeking sustained energy: The slow glucose release from low GI foods is associated with more sustained energy levels and less of the mid-morning or mid-afternoon crash associated with high-GI sweeteners.
Those following lower-carbohydrate or balanced diets: Within a calorie-counted framework, choosing low GI sweeteners can help maintain a more stable metabolic response to carbohydrates.
Children and families: As a sweetener in everyday cooking, Jarrah honey's low GI profile means it's a genuinely better choice than refined sugar — particularly for children who may be sensitive to blood sugar fluctuations affecting energy and concentration.
Athletes and active individuals: Some athletes deliberately choose low GI carbohydrates for sustained energy during endurance exercise rather than the rapid spike-and-crash of high GI sugars.
Important note: Jarrah honey is still a carbohydrate-containing food. It provides energy as calories from natural sugars. Low GI does not mean zero impact on blood sugar. People with diabetes or blood sugar conditions should discuss any dietary change with their healthcare professional.
Jarrah Honey vs Regular Sugar vs Standard Honey: A Practical Comparison
| Sweetener | Approximate GI | Antimicrobial Activity | Antioxidant Activity | Prebiotic Activity |
|---|---|---|---|---|
| White sugar | ~65–70 | None | Negligible | None |
| Brown sugar | ~65 | None | Negligible | None |
| Standard supermarket honey | ~55–65 | Minimal (heat treated) | Low | Minimal |
| Manuka honey | ~55–60 | High (NPA only) | Moderate | Minimal data |
| Jarrah honey (Forest Fresh) | Low (RIRDC validated) | High (dual PA + NPA) | High (3x Manuka) | Confirmed (Schell 2022) |
This comparison illustrates why "switching to honey" is not all the same. Choosing raw, independently validated Jarrah honey as your everyday sweetener is a materially different decision to reaching for supermarket honey or sugar.
How to Use Jarrah Honey as a Low GI Sweetener
In hot drinks: Add 1 teaspoon to warm (not boiling) water, tea, or coffee. The lower the processing temperature, the more bioactive compounds are preserved.
In baking: Jarrah honey can replace refined sugar in many recipes. Because it's sweeter than sugar (due to the fructose content), you can typically use slightly less — approximately 3/4 cup honey per 1 cup sugar is a common ratio. Reduce other liquids in the recipe slightly to compensate.
On breakfast foods: Drizzle over oats, yoghurt, or wholegrain toast. Combined with high-fibre, low-GI breakfast foods, Jarrah honey adds sweetness without dramatically altering the overall GI of the meal.
As a cooking glaze: The Maillard reaction (caramelisation) in cooking changes the sugar structure slightly, but the overall low-GI profile of Jarrah honey still makes it a better choice than sugar or standard honey for glazing meats and roasted vegetables.
Frequently Asked Questions
Q: What is the GI of Jarrah honey? A: Jarrah honey has a low GI, confirmed by Arcot & Brand-Miller (2005) for RIRDC. Specific GI numbers vary between batches and are not always published for individual products — but the low GI classification is well established by the RIRDC research. Contact us if you need the specific GI figure for a current batch.
Q: Is Jarrah honey safe for diabetics? A: We cannot provide medical advice for specific health conditions. People with diabetes or pre-diabetes should consult their GP or dietitian before changing their sweetener choices. What we can say is that Jarrah honey has a low GI compared to regular honey and refined sugar — but it does still contain carbohydrates and natural sugars that affect blood glucose.
Q: Why does Jarrah honey have more fructose than regular honey? A: The sugar composition of honey is determined by the nectar of the flowers the bees visit. Jarrah trees (Eucalyptus marginata) produce a nectar naturally higher in fructose — this is a botanical characteristic of the species, not something added or modified during processing.
Q: Can I use Jarrah honey instead of sugar in cooking? A: Yes. Jarrah honey can replace refined sugar in many applications. It's sweeter than sugar (use approximately 3/4 the quantity), adds moisture to baked goods, and contributes its own mild flavour. Its low GI property is largely preserved in cold and warm preparations — excessive heat in cooking will somewhat alter the sugar structure.
Q: Does the low GI mean I can eat unlimited Jarrah honey? A: No. Low GI describes the rate at which food raises blood sugar, not the total amount. Jarrah honey still contains calories and natural sugars. Moderation and portion awareness are still relevant. 1–2 teaspoons as a daily wellness habit, or as a replacement for refined sugar, is the practical framing — not unrestricted consumption.
Q: What is the Glycemic Factor™ on Forest Fresh products? A: The Glycemic Factor™ is Forest Fresh Honey's proprietary quality measure for the low-GI property of our Jarrah honey. It documents the fructose/glucose ratio per batch, validated through independent laboratory analysis, and confirms the product's low GI classification consistent with the RIRDC research.
The information in this article is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease or health condition. Please consult your healthcare professional before using honey as part of a health or medical regimen. Forest Fresh Honey products are food products, not medicines. Not suitable for children under 12 months. These statements are based on traditional use and emerging scientific research.
Written by Matt Fewster, 5th generation of the Fewster family and co-founder of Forest Fresh Honey.
Sources: - Arcot & Brand-Miller (2005), RIRDC — Jarrah honey low GI: https://www.agrifutures.com.au/wp-content/uploads/publications/05-027.pdf - Pavy & Dragar, WA Jarrah Honey Committee (2011) — Antioxidants and bioactive profile: https://img1.wsimg.com/blobby/go/35350b70-4b13-4876-abd6-b146f468c4e8/downloads/media-release%20on%20antioxidant%20of%20jarrah%20honey.pdf - Hossain & Locher (2023), Applied Sciences — WA honey bioactive comparison: https://www.mdpi.com/2076-3417/13/13/7440