Stevia rebaudiana, commonly referred to as just stevia, is commonly used as a zero calorie, sugar-free food sweetener. Agave nectar is also used as a sweetener, but it contains sugar in the form of fructose and 60 calories per 1 tbsp. serving. Both stevia and agave have gained popularity from health conscious consumers because these sweeteners are not artificial; they are plant-derived and are considered non toxic.
Agave Basics
The agave plant is a succulent plant native to Mexico. It resembles a cactus and is well known as the plant that is used to make tequila. Agave nectar is a liquid-based sweetener made from the sap of the agave plant and extracted in a similar fashion to maple syrup. According to the Canadian School of Natural Nutrition, agave nectar's nutritional properties, texture and even taste, are very similar to maple syrup, but the flavor of agave also has vanilla undertones.
Agave Taste and Varieties
There are over 100 varieties of the agave plant. Blue agave is the most popular agave sweetener on the market, according to "Nutritional Symptomatology." Dark agave has a more distinct and intense flavor. It goes through minimal filtration and is not as processed as the light varieties; it is considered more nutrient-dense.
Stevia Basics and Medicinal Uses
The sweetener stevia is derived from the stevia plant and is found in liquid or powder form. In contrast to agave, which is used primarily for its sweetening properties, Laura Shane-Mcwhorter states in her book "Guide to Herbs and Nutritional Supplements" that stevia also has medicinal properties. The natives of Paraguay and Brazil believe that it can help to treat obesity, hypertension, heart problems, heartburn, diabetes, fatigue, depression, infections and dental cavities. These uses are based on anecdotal and not scientific evidence, however.
Stevia, Agave and Diabetes
Diabetes is a condition characterized by chronic high blood sugar levels. Stevia and agave are both considered beneficial sweeteners for diabetics, but stevia is considered the better of the two because the consumption of stevia does not increase blood sugar levels and may even help lower them. In addition, Mcwhorter states that preliminary studies suggest that stevia may help treat diabetes by enhancing glucose tolerance, which makes it an ideal choice for diabetics. Agave is low on the glycemic index, which means that it does not cause rapid spikes in blood sugar. However, unlike stevia, there are sugars in agave that do need to be metabolized. As such, agave should only be used in moderation by diabetics.
Stevia versus Agave
Agave nectar is approved as a food product; however stevia is currently only approved as a dietary supplement in America, according to "Guide to Herbs and Nutritional Supplements." Agave and liquid stevia products both dissolve well even in cold drinks, but the powdered form of stevia only dissolves easily in warm beverages. Agave is considered about 1.5 times sweeter than sugar, while stevia is 200 to 300 times sweeter than sugar. Additionally, some people prefer the taste of agave because stevia can have a chemical or bitter after-taste. Due to the fructose content excessive use of agave even by healthy individuals is discouraged.
References
- "Gale Encyclopedia of Alternative Medicine; David Edward Newton, Ed.D; 2009
- "Nutritional Symptomatology"; The Canadian School of Natural Nutrition; Danielle Perrault; 2007
- "Guide to Herbs and Nutritional Supplements"; Laura Shane-Mcwhorter; 2009
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