Many people seek alternatives to granulated sugar because of its negative health effects on your body; consider using agave nectar as a replacement. The sap from the agave cactus is boiled down to make it syrupy and sweet, mimicking honey. You can use it in place of any sweetener in baked goods, beverages or anywhere you need to add sweetness. While agave nectar may offer some benefits, it is not significantly better for you than other sweeteners.
Calories and Substitutions
A 1-tbsp. serving of agave nectar has 60 calories -- slightly more than the 49 calories in 1 tbsp. of granulated sugar, but because agave is sweeter than granulated sugar, you'll use less to get the same level of sweetness. The All About Agave website recommends using 2/3 of a cup of agave nectar to replace 1 cup of sugar in a recipe; you also need to reduce the liquids in recipes to properly substitute agave for sugar. When using agave nectar in place of other sweeteners, such as honey -- 64 calories in 1 tbsp. -- and maple syrup -- 52 calories in 1 tbsp. -- you can use the same substitution amount. In some cases, using agave nectar as a sweetener may help you shave a few calories off your daily meal plan.
Carbohydrates and Fiber
The calories in agave nectar come from carbohydrates -- this product contains no protein or fat, so no calories derive from these macronutrients. With 16 g of carbohydrates per serving, agave nectar does not contribute much to help you meet your daily needs of 225 to 325 g. If you use agave nectar as a sweetener for baked goods, your carbohydrate intake will increase from the flour and other carb-rich ingredients. You also take in 1 g of fiber in a serving of agave nectar, or 2.6 to 4 percent of the amount you need per day to promote good bowel health.
Sugar Content
Agave nectar contains 15 g of sugar in each 1 tbsp. The sugar in this syrup occurs naturally, so it should not promote tooth decay in the same manner of granulated sugar. Because agave nectar is generally highly processed to reduce it to a syrup and concentrate the sweetness, the majority of the sugar is fructose, which may not be the best choice for your health -- this compound has links to heart disease, obesity and high blood pressure. Despite this, agave nectar is preferable as a sweetener over granulated sugar for people with diabetes as it offers a lower glycemic reaction, which helps control blood sugar levels.
Antioxidants
While minimal, agave nectar contains some antioxidants. A study published in the January 2009 issue of the "Journal of the American Dietetic Association" indicates that using agave nectar and other alternative sweeteners in place of granulated sugar may boost the amount of antioxidants in your diet as much as eating berries or nuts.
References
- "Daily Mail"; Aztec's Syrup is New Sugar Alternative; Emily Cook; September 2006
- MyFitnessPal: Madhava -- Agave Nectar
- USDA National Nutrient Database: Sugars, Granulated
- USDA National Nutrient Database: Honey
- USDA National Nutrient Database: Syrups, Maple
- All About Agave: Substituting Agave Nectar for Other Sugars
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