Agave syrup can be used as a sweetener, whether it is in your oatmeal, plain yogurt or baked-good recipes. It is now found in a variety of products, such as energy drinks, bottled teas, nutrition bars and some desserts. Agave syrup is produced from the nectar of a Mexican cactus and is marketed as a more natural and healthy option. Although agave syrup offers a few health benefits compared to other sweeteners, it is a sugar and should be used in limited amounts.
Glycemic Index
Agave syrup has a low glycemic index, corresponding to between 10 and 19, which is significantly lower compared to other sweeteners. For example, honey has a glycemic index ranging between 35 and 58, and table sugar has a glycemic index of 60. Low-glycemic index carbohydrates, such as agave syrup, can prevent your blood-sugar levels from rising too high, which can lead to high triglycerides and an increased risk of developing Type 2 diabetes and heart problems.
Sweeter Than Sugar
Another benefit of agave syrup is its great sweetening power, which is estimated to be up to three times superior to that of regular sugar. This means that, in theory, you can use the equivalent of a third of the amount of sugar you would usually use to sweeten your tea, yogurt or baked goods. Because agave syrup has the same calorie, carbohydrate and sugar content as other types of sugar, but yet has a sweeter taste, you can significantly reduce your calorie and sugar intake by using a smaller amount.
Watch the Fructose
Although agave syrup has important benefits compared to other sweeteners, it has a very high fructose content. Most sweeteners, such as table sugar and honey, have similar amounts of glucose and fructose. High-fructose corn syrup has slightly more fructose, which corresponds to 55 percent of its sugar content; however, up to 90 percent of the sugar in agave syrup is fructose. A fructose intake over 100 g a day is associated with increased body weight and blood triglyceride levels, according to a 2008 meta-analysis published in "The American Journal of Clinical Nutrition."
Special Considerations
Although agave syrup has a more gentle effect over your blood-sugar levels when compared to most other sweeteners, its high fructose content makes it inappropriate for diabetics. The American Diabetes Association advises that people with diabetes avoid using large amounts of fructose because of its deleterious effect on blood lipids, as published in their January 2008 issue of "Diabetes Care." If you have diabetes or high triglycerides, avoid using agave syrup or other sweeteners containing large amounts of fructose.
References
- "Los Angeles Times" Health; Agave Syrup's Benefits Are in Debate: Is It Too Sweet?; Elena Conis; March 30, 2009
- University of Sydney: The Glycemic Index
- Wholesome Sweeteners: Organic Raw Blue Agave
- "The American Journal of Clinical Nutrition"; Fructose Consumption and Consequences For Glycation, Plasma Triacylglycerol, and Body Weight; Geoffrey Livesey, Richard Taylor; 2008
- "Diabetes Care"; Nutrition Recommendations and Interventions for Diabetes; American Diabetes Association; January 2008
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