Agave nectar is a natural liquid sweetener produced from the agave cactus, the plant used in the manufacturing of tequila. With a honey- or maple-like flavor, this sweetener offers an alternative to white sugar in baking and other food preparations. Both agave nectar and refined white sugar are carbohydrates, but they differ in terms of calories and their impact on the body.
Calories
One teaspoon of agave contains 20 calories. A single teaspoon of granulated white sugar has 15 calories. While agave has more calories than white sugar, it is significantly sweeter. If you're substituting agave for sugar, use significantly less agave. Cut the total sweetener in your recipes by approximately 40 percent, using 3/5 of a cup of agave nectar in place of each cup of sugar.
Types of Sugar
Both granulated sugar and agave nectar are carbohydrates and sugars, but they are chemically different. Agave nectar is primarily fructose, while white sugar is sucrose. Sucrose consists of molecules of glucose and fructose hooked together. If you do plan to consume agave nectar, choose one that is pure and minimally processed. Some brands may be mixed with high-fructose corn syrup or other ingredients, changing the types of sugar in the nectar.
Glycemic Index
The glycemic index measures the impact various foods have on blood glucose levels. While table sugar is a 68 on the glycemic index, agave nectar is rated a 15 on the scale. Choosing foods lower on the glycemic index may reduce blood sugar fluctuations. Foods lower on the glycemic index break down slowly, rather than rapidly.
Concerns and Considerations
Agave nectar is a sugar, so, like other sources of sugar, you should eat it in moderation. If you are diabetic or pre-diabetic, speak to your health-care provider or a registered dietitian about the appropriateness of agave nectar as a sweetener. While agave nectar may have less impact on your blood sugar levels, it is still supplies sugars, carbohydrates and calories. The Glycemic Research Institute has raised serious concerns about the safety of agave for diabetics and has suspended further studies.
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