Agave sweetener is a natural alternative to refined sugar or artificial sweeteners. Available in both light and dark varieties, this liquid sweetener comes from a succulent plant native to Mexico. While you can enjoy agave for its flavor, it is also an ideal choice for diabetics and those eating a diet of foods low on the glycemic index.
Agave Nectar
The production of agave nectar from the agave salmiana plant is relatively simple. The juice is collected twice each day, and placed in a temperature-controlled vacuum extractor to remove excess moisture. The complex sugars in the juice are converted to simple sugars through the addition of a vegan enzyme. Agave nectar is composed of both fructose and glucose, like honey.
Agave and the Glycemic Index
The glycemic index measures the impact of various foods on blood sugar levels. Some foods cause less of a change or spike in blood sugar, and these are rated lower on the glycemic index, as defined by numbers from one to 100. While table sugar has a glycemic index or GI value of 62 and honey has a GI value of 55, agave nectar tests at glycemic index values around 15, according to Huffpost Food.
Agave, Diet and Allergies
Agave is an ideal sweetener for those with food allergies or celiac disease. Agave nectar is gluten-free, vegan and free of common allergens. Agave does have both calories and carbohydrates, but can fit into a diabetic-friendly diet and may broaden food options. While agave nectar is calorie-dense, it is substantially sweeter than sugar, so you can use less of it for the same level of sweetness.
Using Agave Nectar
Agave nectar is widely available in grocery and natural foods stores, and can be used anywhere you would use a liquid sweetener like honey or maple syrup. You can also adjust recipes that call for brown or white sugar. This nectar is sweeter than sugar, so you can reduce the sugar in recipes by one-third when you substitute agave in place of refined sugar and reduce it by one-fifth if you're replacing honey with agave. Choose dark agave nectar when you want a honey or maple flavor and light agave nectar when you'd prefer sweetness without additional taste.
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