Is Agave Nectar Healthy?

Agave nectar is a sweetener that comes from an array of agave plants, such as blue, green, grey, thorny, Salmiana and rainbow agave. This syrup from Mexico consists mostly of glucose and fructose, with the ratios depending on the manufacturer. In the search for the perfect sweetener that gives consumers the taste they want without additional calories, agave nectar has become a contender.

History

The agave plant has a mystical history in Mexico, and is revered for its ability to produce liquid in a dry, desert environment. Some agave varieties were used for their healing properties, with the leaves, juice and roots used to treat several ailments, including back and abdominal pain. Other agave plants have a ritualistic significance, with the fermented agave juice used by priests, and the agave fiber used to make paper to record historical and cultural events.

Nutritional Value

Agave nectar is about 1.5 times sweeter than table sugar, and has a consistency slightly similar to honey, but less dense. Each serving of agave nectar, approximately 1 tsp., contains 60 calories, with 15 g from sugar and 1 g from fiber. The ratio of fructose to glucose is roughly 70 percent fructose to 30 percent glucose, although there are several variations. Because of this ratio, agave nectar has a lower glycemic index than that of sucrose, which is 50 percent fructose to 50 percent glucose.

Health Benefit

The touted health benefit of agave nectar as a sugar alternative for diabetics and sugar-sensitive people is due to its low glycemic index -- which refers to the effects of carbohydrates on blood sugar levels. Since agave is generally composed mostly of fructose, it theoretically would not increase blood glucose levels that can lead to insulin resistance and sensitivity seen in diabetics.

However, agave may not be as healthy as it is advertised and may not be safe for diabetics, according to "The Wall Street Journal." In many cases, agave nectar may contain as much or more calories than sugar, a problem for diabetics who are struggling with excess weight.

In "Debunking the Blue Agave Myth," published in the Huffington Post, certified nutrition specialist Jonny Bowden, Ph.D., says commercial agave nectar is simply a high-fructose corn syrup. The significant fructose content may actually cause insulin resistance and high triglyceride levels, and increase abdominal fat -- a symptom that can put you at a higher risk of diabetes, pre-diabetes and heart complications. The fructose in fresh fruits is offset by the high fiber content, vitamins and minerals, but commercial processed agave nectar lacks such qualities.

The agave plant contains inulin, the main source of its sweetness, and has some health benefits -- it is considered fiber. In processing the plant, however, yielding the nectar for commercial distribution, almost all the inulin is removed, leaving no significant benefit. Dr. Ingrid Kohlstadt of the American College of Nutrition also contests the health benefit of agave nectar, saying that this sugar alternative is merely a smartly marketed processed sugar.

Fresh agave plants and some agave extracts contain saponins, which are naturally anti-inflammatory and enhance the immune system, and fructans such as inulin, which may aid in weight loss and maintenance. The health benefits stem from the agave plant itself, rather than the processed, amber-colored syrup you see on grocery shelves. The processing of fresh agave plants to yield the nectar actually causes these compounds to denature, which creates the sweet flavor but strips the nectar of nutritional benefits.

The Bottom Line

Agave nectar may not be a suitable sugar alternative for diabetics. It may worsen symptoms or cause associated conditions such as heart disease and high triglycerides. In fact, agave nectar may be worse than table sugar because of these possible outcomes -- it may be more on par with high-fructose corn syrup. Small amounts of this nectar may be fine, but persistent use could cause the health concerns you are trying to avoid by using this sugar alternative.

While the jury is still out on agave nectar, evidence suggests that it is not a health food.

The most effective way to control your diabetes or prevent it is to follow a diet approved by your physician. For healthy Americans, the American Heart Association recommends using sugar sparingly and in small amounts, usually less than 8 tsp. a day for a 2,000-calorie-a-day diet.