Blue agave sweetener comes from the blue cactus plant, which thrives in the southern region of Mexico. Blue agave leaves produce a thin, light sap that you can use to sweeten foods. The Food and Drug Administration recognizes agave sweetener as being safe for consumption. While blue agave is very similar to sugar, it does have some benefits that make it a good alternative.
Glycemic Index
Glycemic index measures the effect that eating certain foods has on blood glucose levels. Proponents of blue agave sweetener believe that agave nectar is healthier than sugar because of its low glycemic index value. Blue agave has a much higher concentration of fructose than most sweeteners, including natural sweeteners such as honey and maple syrup. Because fructose does not spike blood sugar levels as quickly as glucose does, you can consume agave in moderate amounts without experiencing abnormal blood-sugar spikes, according to the American Diabetes Association.
Natural Sweetener
Sugar is refined and highly-processed, which makes blue agave sweetener a healthier option. Agave nectar is typically unrefined and free of additives and pesticides; however, some brands undergo commercial processing and contain artificial colors, preservatives and additional sweetening agents. Purchasing 100 percent raw, organic agave nectar is the best option for individuals looking for the purest natural sweetener. Raw agave nectar is mildly processed at a very low temperature, so the vitamin and mineral content remain intact.
Sweeter Than Sugar
Agave sweetener is 25 percent sweeter than sugar, according to the Wholesome Sweetness website. Because of its intense sweet taste, you do not need a lot of agave to sweeten foods. While agave nectar is not as sweet as sugar, it does contain equal carbohydrates and more calories than sugar. The greatest advantage of its sweetening power is that you can use less of it and obtain the same sweet taste. However, if you use it in the same amounts as you would sugar, you will not reduce your caloric or sugar intake and may even gain weight.
Blue Agave in Moderation
Most sweeteners contain roughly equal levels of fructose and glucose, unlike blue agave, which is 90 percent fructose. High fructose foods may not cause your blood sugar to rise, but they can increase calories and triglyceride levels, according to the Science Daily website. High triglycerides can cause heart disease, so excess use of blue agave can be dangerous. Moderation is the key to using blue agave as a safe alternative to sugar, syrup and honey.
References
- MayoClinic.com: Artificial Sweeteners: Understanding These and Other Sugar Substitutes
- Glycemic Index Foundation: What is the Glycemic Index?
- American Diabetes Association: Is Agave Nectar Safe for People with Diabetes?
- Wholesome Sweetners: Organic Raw Blue Agave
- Science Daily; Fructose-Sweetened Drinks Increase Nonfasting Triglycerides in Obese Adults; February 23, 2009
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