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Agave Syrup: Natural Sweetener Raises Risk of Heart Disease and Diabetes

Agave Syrup comes from the agave cactus, the same plant that makes tequila. This sweet nectar has a low glycemic index, so it doesn't spike your blood sugar, making it diabetic friendly. But agave syrup is very high in fructose, much more so that even high fructose corn syrup (HFCS). You probably already know that HFCS is the cheap sweetener added to processed foods like pop, bars and junk cereals and it is thought to be responsible for the rise in obesity and type 2 diabetes. What? Yes you heard right, fructose is the key ingredient in HFCS that is implicated in disease and agave syrup is loaded with it.

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 Agave Nectar: Good or Bad?

Native Mexican peoples do make a sort of sweetener out of the agave plant. It’s called miel de agave, and it’s made by boiling the agave sap for a couple of hours Think of it as the Mexican version of authentic Canadian maple syrup. Agave nectar is not, like miel de agave, made from the sap of the agave plant. Instead, it’s made from the starchy root bulb. The root bulb is pressed, and the starches in the bulb are converted into syrup using chemicals, high heat, and enzymatic reactions in a process similar to how high fructose corn syrup is made. Unfortunately, this results in a highly refined product that’s nothing at all like the traditional food from which it’s derived.

 Let's Talk Fructose: Why Agave Nectar May Not Be Much Better Than High Fructose Corn Syrup

I will admit, I was wooed by agave nectar for some time. But I fell in love with the natural sweetener before doing my research. And guess what? I'm backpedaling. Here's why, and the latest news on fructose.

Articles of Interest

Agave Is a Natural Sweetener—But Is It Healthier Than Sugar? We Asked Nutritionists

Agave syrup has some nutritional benefits, but that doesn't necessarily make it better than sugar. If you're seeking out agave for health benefits, you'll probably be disappointed. "Despite having a low GI value, agave should be treated the same way you'd treat any other sugar...

Agave Nectar: A Sweetener That’s Even Worse Than Sugar?

Because agave syrup is much higher in fructose than plain sugar, it has greater potential to cause adverse health effects, such as increased belly fat and fatty liver disease.

Agave: Sticky facts about the natural sweetener

Agave syrup has been touted as a worry-free, low-glycemic sweetener. But now a debate is brewing over just how healthy it is. Our friends at Well + Good NYC tell us what we need to know....

Better than Sugar? 5 Natural Sweeteners Demystified

But here’s the rub: unlike table sugar, which has equal ratios of fructose to glucose, agave is up to 90% fructose. That’s more than you’ll find in the much-villainized high-fructose corn syrup used in sodas, which is typically a mere 55% fructose (and 45% glucose).

Is Agave Nectar a Healthier Alternative to Sugar?

Unfortunately, agave nectar has been promoted as being a healthier alternative to table sugar. That's because it has a low glycemic index (a measure of the effect that a food has on blood glucose levels). Agave nectar will not raise blood glucose levels as rapidly as table sugar, but even the American Diabetes Association says that agave is still sugar; it will still raise blood glucose levels and is far from a healthy choice. Whether sugar, agave, honey, maple syrup or others, simply use less!

The Artificial Truth About Agave Nectar

And the downside? Because it is mostly fructose, the same concerns exist about agave nectar that exist about the other famous fructose-based sweetener -- high-fructose corn syrup (HFCS). In fact, HFCS which is generally regarded as a Big Agriculture villain has a lot in common with agave nectar.

The Truth About Agave

Although it's quickly becoming the preferred sweetener for health-conscious consumers and cooks, agave is processed just like sugar -- and it's no better for you than other sugars. Actually, it may be slightly worse.

Resources

8 Reasons to Avoid Agave (and what to use instead)

Reasons to avoid agave, the destructive manufacturing process required to create it, and four alternative healthy sweeteners to consider instead.