The world of food labels can be a very confusing place if you don’t know exactly what to look out for. In this post, I am going to discuss the controversial agave nectar. Agave nectar is found in many organic and “health food” products- but in reality it is just as harmful as high fructose corn syrup. Some people believe it is a good alternative to sugar or high fructose corn syrup because it comes from the agave plant. Agave in it’s natural state is perfectly fine- and may even have some health benefits. However, when it is refined and processed into agave nectar/syrup it loses any health benefits it may have (just like any other refined food) and is very high in fructose, which can lead to blood sugar problems, such as Type II Diabetes and Metabolic Syndrome, with long-term use.
Glucose and fructose (sugar molecules) are processed differently in the body. Glucose is the fuel used by every cell in our body to make energy, and found in all types of foods, including vegetables. Fructose, on the other hand, is only processed by the liver. The liver is a heavily burdened organ, that has tons of functions in the body including detoxification, producing bile, blood sugar regulation, breaking down alcohol, and many others. So consuming lots of fructose makes your liver work even harder. The overworked liver then converts the fructose into fat and raises blood triglyceride levels.
Fructose can be found in real foods, but is balanced out with glucose & fiber, such as in fruit. Agave nectar is extremely high in fructose with no fiber & little glucose to balance it out. Our bodies are able to handle the small amounts of fructose found naturally in whole fruits. The high amounts found in high fructose corn syrup and agave nectar/syrup, however, are a huge burden on the body. The body converts the fructose to fat, leading to weight gain/obesity, and with long-term use, can lead to chronic diseases such as Diabetes, High Blood Pressure, Heart Disease, and possibly even cancer. Even cane sugar would be a better choice than agave nectar. (I myself will eat cane sugar- as long as it’s organic so I know it’s not genetically modified).
So what are some better alternatives to agave nectar/syrup?
- Raw Honey: Raw honey is a great sweetener to use and it actually has many health benefits. It’s full of vitamins, minerals, and enzymes. It’s helpful in immunity/healing also, as it contains some antimicrobial properties. It also gives a natural boost in energy and soothes sore throats.
- Coconut Sugar: Coconut sugar is made from the sap of coconut palm trees. It contains some minerals & antioxidants. It also contains inulin, a type of fiber, which helps slow the absorption of the glucose & fructose that it contains. It is not a low calorie food and is very similar to cane sugar, but made in a more natural way.
- Coconut Nectar: Coconut nectar is also made from the sap of coconut palm trees, but is less processed than coconut sugar and has a low fructose content. It contains amino acids, enzymes, vitamins, and minerals.
- Stevia: Stevia is a natural, zero-calorie sweetener made from the stevia plant. It is a strong sweetener, so a little goes a long way. Stevia has a number of health benefits. It may be helpful in lowering blood pressure & blood sugar. Stevia has become very popular and there are many refined versions on the market. When using stevia, it is important to use the right quality. You may want to consider growing your own stevia plant or use SweetLeaf Stevia
.
- Maple Syrup: Maple syrup is made from the sap of maple trees. The sap is extracted from the trees and heated to make the syrup. Maple syrup has some antioxidants & minerals. It is still pretty high in sugar content- but less than table sugar. When using maple syrup, always make sure it is 100% pure maple syrup- not just maple-flavored syrup.
It’s important to note that the above mentioned sweeteners should always be consumed in moderation. They are healthier alternatives to agave nectar, but still should not be considered healthful foods to be consumed on a daily basis. Added sweeteners should be considered a treat, only to be eaten on occasion. Sugar can become highly addictive. If you feel like you need to eat sugar everyday, you might want to consider doing Diane Sanfilippo’s 21-Day Sugar Detox.
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