Agave Not a Healthy Sugar Alternative After All

By Rebecca Scritchfield MA, RD, LD - DietsInReview.com

Love agave? Maybe you should think twice about how much "love" you give it. If you aren't familiar, agave nectar (ah gav ee) is a sweetener that ranges in color from light to dark, depending on the processing time and amount of minerals in the product. It is less thick than honey or maple syrup and it tastes sweeter too. The agave sweetener comes from various species of the agave plant. After the juice has been extracted, it is heated to create simple sugars. The final product is some percentage of the sugars glucose and fructose.



So far agave should remind you of typical sugar sweeteners - maybe even high fructose corn syrup (HFCS), right? But the reality is agave has been given a "health halo" in the last couple of years. Since agave is vegan and can be processed at lower heat temperatures to satisfy raw food enthusiasts, it is an obvious desirable sweetener for some. But people have been flocking to use agave more and more because of its "low glycemic index" (low immediate effect on blood sugar). Since agave is mostly fructose the glycemic index is lowest of all the sugars. This has led some people to believe that agave is healthier. However, low glycemic index does not mean healthy. In fact, fructose is metabolized directly by the liver, which is different from other sugars, and can lead to fatty liver deposits. High fructose intake has also been linked to weight gain, insulin resistance, and heart disease risk in animal studies.

At best agave is no healthier for you than other sweeteners. The fructose in agave (even if they call it natural) is not the same fructose in a real natural piece of fruit. It is processed. Like all food products with added sugars, you should have them rarely and in small amounts. There is no reason to choose agave over other sweeteners when it comes to nutrition. However, there may be culinary benefits. For example, the light agave is neutral in flavor and might be a good choice to sweeten sauces or beverages. The darker agave has a more caramel flavor and might be preferred for more robust dishes.

Agave is not an "angel" and it does not deserve the "health halo" some people give it. That said, it's not a "devil" ingredient either if you are a healthy eater. Like all sugars, it's up to you to decide how much you will have and how often. Avoiding foods with added sugars altogether is not realistic, but don't think of agave as your free pass to eat a pan of agave nectar triple chocolate hazelnut brownies.

To learn more about sugar and sweeteners, also read:

Why We Love Honey

High Fructose Corn Syrup 101

Setting Sugar Straight: What Matters Most for Weight Management

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