In the past few years, many people have turned to agave syrup or agave nectar as a sugar substitute. Promoted as a healthy, natural sweetener, agave syrup is harvested from the agave plant. These plants grow wild throughout the rough desert areas of the southwestern United States, Mexico and Central America and takes seven to ten years for the plant to mature to the size it needs to be to harvest the syrup or sap.
Many websites promote agave syrup as a safe sweetener for diabetics, claiming that because it is natural, it will not create blood glucose spikes the way high fructose corn syrup does. Unfortunately, this claim is backed by few research studies. According to Dr. Susan Mitchell, Fellow of the American Dietetic Association, "Currently, we don’t have clinical studies as to agave’s safety in diabetes." There is very little proof and much speculation about the safety of agave, a dangerous combination for diabetics. Worse, manufacturers may be cutting natural agave syrup with corn syrup, thus putting into the bottle that which most people are trying to avoid.
Agave Syrup Health Myths
Because agave syrup or agave nectar is marketed as a natural sweetener, many people use it and assume it is healthier than white sugar. But there are several agave syrup health myths consumers should be aware of:
- Unless the label specifically states that the agave is raw and unprocessed, most agave syrup is harvested and processed using chemicals. It transforms the syrup into a product more closely resembling high fructose inulin syrup. According to Dr. Ingrid Kohlstadt, a fellow of the American College of Nutrition and an associate faculty member at Johns Hopkins School of Public Health, "Agave is almost all fructose...highly processed sugar with great marketing." (as quotes by Dr. Joseph Mercola in his daily email updates).
- Agave syrup is not low calorie. In fact, it has about the same amount of calories per teaspoon as white sugar - approximately 16 calories. For those looking to cut calories, agave doesn't help.
- Agave may not be low on the glycemic index. People following a diet based on the glycemic index seek foods with low sugar content. Depending on the source of the nectar and how high the heat was to process it, agave may be fine or it may be very high on the glycemic index.
Nutrition experts caution that there are other concerns related to agave, too. Over harvesting of the blue agave plant has already created shortage. Nearly all agave found in the United States comes from Mexico, where regulations on foods and supplements are different from the United States, and agave syrup may be tainted with pesticides or cut with corn syrup to increase profits for manufacturers.
If you do use agave nectar, look for raw, unprocessed agave. It is not heated and should be marked as pure syrup. It does not store very long and may turn rancid or ferment, so use it quickly and store according to package directions.
Healthier Choices for Natural Sweeteners: Stevia
For diabetics seeking low calorie sweeteners that aid blood sugar control, stevia is a great alternative to agave. This herbal sweetener has no calories and is a good alternative to sugar. Look for stevia in the supplement aisle in the supermarket. Stevia plants may also be purchased through many commercial nursery, plant and garden catalogs. They can be grown indoors on a sunny windowsill or in the garden during the warm months. They do not live through a cold winter, however, and should be brought indoors before the first frost. Leaves can be harvested, dried in the sun, crumbled up and used to sweeten beverages and foods of all sorts.
Use Caution When Trying Over-Hyped Superfoods
As more people seek healthier eating choices they turn to the news for the latest dietary advice. Unfortunately, sound scientific news is often lost among the raucous cries of the hucksters as they promote the latest and greatest superfoods. Whenever anything sounds too good to be true, it usually is - and that goes for agave, acai berries, mangosteen juice and all the other foods touted as superfoods. While many of these foods do contain wonderful properties such as vitamins, minerals, enzymes, antioxidants and more, no one food offers a panacea. There's no magic food. Instead, sensible choices and a healthy lifestyle are still the best hedge against illness and disease.
Sources
In addition to the links to source material in this article, additional sources were used:
- The Glycemic Research Institute discontinued agave human studies due to effects on insulin levels. http://www.glycemic.com/AgaveReport.htm
- Natural Health News, http://www.naturalnews.com/024892_fructose_food_health.html
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