Current weight loss trends focus on removing processed sugar from the diet and seek to keep blood glucose levels more stable. There is yet another type of sweetener that promises to sweeten your taste buds but not increase your blood sugar level or add inches to your waistline. This sweetener is agave syrup, also known as agave nectar. If you have just recently heard of this sweetener or come across it at your local grocery store, you might be curious if agave syrup is actually healthy for you.
Definition
Agave syrup comes from the agave plant. This plant is native to Mexico and is also used to make tequila. Although agave syrup is sometimes marketed as a "natural" sweetener, it is actually processed just like other fructose-based sweeteners. In fact, the main sweetener in agave syrup is fructose. Agave contains 16 calories per teaspoon, which is just about the same as table sugar. Agave, however, is sweeter than table sugar, so you do not have to use as much. Agave can be used a sugar replacement in baked goods, in protein shakes or as syrup to sweeten pancakes or waffles.
Benefits
Although agave is quite similar to table sugar in caloric content, proponents of agave claim that it has far less of an effect on blood sugar levels. The glycemic index or "GI" is a scale that measure how much a certain food or beverage raises your blood sugar level, promoting your body to release insulin, thereby storing fat. Agave's GI is between 20 and 30, which is significantly lower than honey at 55 and table sugar at 68. Agave also has a glycemic load of 9.3. Foods with a glycemic load lower than 10 have a low potential effect on your blood sugar level.
Agave vs. Sugar
While the glycemic index suggests that agave syrup will have a significantly smaller effect on blood sugar levels, New Mexico State University reports that refined agave sweeteners are not inherently healthier than sugar, honey or high-fructose corn syrup. You should still consider agave to be sugar. The American Diabetes Association regards agave among sweeteners that you should eat less of -- such as high-fructose corn syrup and table sugar. Despite agave's low GI score, it is not recommended for people with diabetes. The opinions of these academic sources and organizations suggest that refined agave syrup is no more healthful than sugar or any other sweetener.
Additonal Considerations
Even though agave may have a less dramatic effect on your blood sugar, you should only enjoy it in moderation. Instead, eat whole fruit instead of any kind of concentrated sweetener, such as agave or high fructose corn syrup. Replacing sugar with agave in baked goods may be a healthful practice. But topping already-sweet commercial pancakes or frozen waffles with agave syrup is not.
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