Organic agave sweetener has become a popular non-sugar sweetener carried by many health food stores and natural food markets. It’s usually promoted as a healthy alternative to sugar and artificial sweeteners – a way to have the taste of sweet without using sugar. But is it really? Agave vs. sugar – is agave really better for you?
Agave versus Sugar: What is Agave Syrup?
Agave syrup is produced by pressing juice from the Mexican agave plant, of which there are over 100 species. The polysaccharides that come from the juice are heated to 118 degrees Fahrenheit, which causes them to break down into simple sugar units. These simple sugar units, which are mostly fructose, are thickened to form a syrup that can be used to sweeten everything from waffles to coffee. Organic agave sweetener undergoes some processing but not to the same degree that sugar does. The fact that it’s less processed makes it appealing to the health food crowd.
Agave syrup comes in a variety of consistencies ranging from light to thick and dark with a consistency and taste similar to maple syrup. This makes it a popular substitute for maple syrup on waffles, French toast and pancakes.
Agave vs. Sugar: Which is Healthier?
Agave syrup is made up mostly of fructose sugar units. Currently there is controversy surrounding the health effects of fructose and fructose corn syrup. Some studies suggest that fructose-based sweeteners elevate triglycerides and increase insulin resistance, both risk factors for heart disease and type 2 diabetes. If these studies hold true, organic agave sweetener may be no better for you than sugar, and possibly less so.
On the other hand, when it comes to agave versus sugar, organic agave sweetener has some advantages. It’s about 1.5 times sweeter than sugar, which means you don’t need as much of it. The calorie content of each is roughly similar, so you consume fewer overall calories using agave syrup.
It also has a lower glycemic index than sugar, which means it doesn’t spike insulin levels as much as table sugar. Unfortunately, this diabetic-friendly benefit may be offset by the elevation in triglycerides it causes. It also shouldn’t be used by women who are pregnant.
How Does Organic Agave Sweetener Taste?
The darker varieties of agave syrup have a rich taste with caramel undertones, while the lighter varieties have a mild flavor. It leaves no bitter aftertaste unlike some artificial sweeteners.
Agave Sweetener versus Sugar: The Bottom Line?
Overall, agave sweeteners is not really better for you than sugar, although you may save a few calories by using it instead of sugar since you’ll use less. As with most sweeteners, agave syrup is best used in moderation.
References:
Nutrition & Metabolism. 2005. 2(5).
Medical News Today. “Agave Nectar Does Not Comply With FDA Labeling Laws”
Kristie Leong - I'm a family physician interested in all aspects of traditional and alternative medicine, especially the use of nutrition to prevent ...
