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Agave Nectar - Is it Helpful in a Low-Carb Diet?

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Updated August 30, 2013

Agave Plant

Agave Plant

Photo: Siri Stafford/Getty Images

What is Agave Nectar?:

Agave nectar, also called agave syrup, is a sweet syrup made from the filtered juice of a succulent plant native to Mexico. (Incidentally, it is made from a different agave species from that used as the basis for tequila.)

How is Agave Nectar Made?:

Agave nectar is usually made from filtering the agave juice and then heating it to concentrate the syrup and break down the complex sugars into simple ones. (Raw agave juice contains inulin, but the syrup which results from the processing contains very little inulin, which breaks down into sugars, primarily fructose.)

How Much Sugar (Carb) is in Agave Nectar?:

The agave nectars I have seen in the stores near me have 4 grams of sugar per teaspoon, which is exactly the same as table sugar, corn syrup, or molasses. Since they are almost completely carbohydrate, the calories are also equivalent.

Is Agave Nectar a Good Substitute for Sugar?:

Agave nectar is touted as being better than other forms of sugar. The claim is that it raises blood sugar less than other sugars. Since most of the sugar in agave nectar is fructose (up to 90%), this is probably true, as fructose is less glycemic than glucose. However, fructose has other problematic issues.

What is the Problem with Fructose?:

Fructose was once thought to be great for diabetics because of its lesser impact on blood glucose. However, it is now recognized that too much fructose is a bad thing, causing an increase in triglycerides and promoting insulin resistance, among other things. More detailed information about fructose

Does Agave have Other Health Benefits?:

You will occasionally see other health claims for the agave plant, although not as often for the syrup. As far as I can tell, there is little scientific substantiation for benefits from consuming agave nectar.

Bottom Line:

Agave syrup is not an improvement over any other type of sugar in a low-carb diet.

Sources::

  1. About.com
  2. Health
  3. Low Carb Diets
  4. Low Carb 101
  5. Carbohydrate Information
  6. What Is Agave Nectar - Is Agave Syrup Better than Other Sweeteners?

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