The Sweet Spot: Agave

The growing market for natural sweeteners gives health conscious individuals the chance to steer clear of artificial sweeteners in their quest to find the optimal sugar substitute. Unfortunately, the overwhelming variety of natural sweeteners along with claims of exaggerated health benefits, makes the search for a desirable and healthy natural alternative difficult. In an effort to understand the debate over natural sweeteners, it is important to clarify the various components, advantages and disadvantages of common natural sugar substitutes.

Agave Nectar

It’s time to set the record straight and delve into the details of agave nectar.

Recently, agave nectar has earned its place on coffee shop counters across the country and  offers vegans an easy way to sweeten beverages and recipes. In touting the benefits of agave nectar, enthusiasts focus on the syrup’s low glycemic index. The glycemic index defines the impact of food on blood sugar levels and measures how much glucose is in food: a high GI (70+), medium GI (56 to 69), and a low GI consists of anything under 55. Agave nectar has a glycemic index of 30, which is low even compared to the GI of an apple (54). As a low glycemic index food agave nectar (used in moderation) is appropriate for diabetics because it does not cause spikes in blood sugar levels. However, the upsides of agave nectar’s low GI can be deceiving.

Low Glucose but Fructose?

While agave nectar has low levels of glucose, it is chock full of another sugar: fructose. Although fructose does not spike blood sugar levels, research points to many other unfortunate side effects caused by a diet high in fructose. High fructose consumption is tied to metabolic disorders and heart disease because it is processed in the liver and releases triglycerides and fatty acids into the blood. When consumed in significant amounts, agave nectar (composed of 90% fructose) has the potential to threaten heart health and trigger weight gain.

How natural is natural?

Despite its natural origin from the agave plant, agave extract is later put through an extensive sifting and heating process in order to sweeten the nectar. This heating method disputes the claim that agave nectar is pure and unprocessed because strict rules regulate the classification of raw food. Agave nectar’s exposure to high temperatures challenges the assertion that it is a raw and natural sweetener.

While agave nectar is suitable for diabetics and works well in baked goods, avoiding its high fructose content is the safest bet. Tomorrow, think twice about squeezing the sweet nectar into your daily morning beverage.

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