People are always looking for the next best sweetener to satisfy their sweet tooth without resorting to table sugar.  Agave nectar or syrup is a sweetener popular in health food circles and those who are trying to be health –conscious.  It is touted as a healthier alternative to other sweeteners because of its low glycemic index which means it does not spike blood sugar like table sugar or other sweeteners do.

The cactus-like agave plant is indigenous to Mexico and is the plant from which agave nectar comes from.  There are many varieties of the agave plant – the blue agave plant is what tequila is made from while extracts from the Salmiana agave plant is what is used to make agave nectar. 

Breakdown of agave nectar

The chemical makeup of agave nectar is almost entirely fructose, even higher than high fructose corn syrup which is a balance of half-glucose and half-fructose.  Agave nectar contains 90% fructose and that could spell trouble because of how it is metabolized.

When broken down and absorbed, the fructose from agave nectar goes straight to the liver instead of the blood stream where it would raise blood sugar.  This delivery load of fructose to the liver not only puts a strain on that organ but it also elevates triglycerides, the most common fat in our body associated with an increased risk of diabetes, metabolic syndrome, and heart disease.  Anyone with a high triglycerides, heart disease or diabetes should be advised to avoid agave syrup and choose a different alternative sweetener. 

Agave nectar is not calorie free – one teaspoon contains 5 grams of carbohydrate and 20 calories.  Using one tablespoon – the equivalent of three teaspoons – adds up to 60 calories and 15 grams of carbohydrate.  The carb amount is the same found in a slice of bread or a piece of fruit but without the additional benefits of fiber, vitamins and minerals.  One tablespoon of table sugar contains 40 calories

Anyone trying to lose weight or someone with diabetes should reduce calories from all sugar sources including sugary beverages, table sugar, maple syrup, and agave nectar. 

Bottom line

Agave nectar is a different form of sugar but is not necessarily a better alternative to table sugar or other forms of sugars such as high fructose corn syrup or honey.  It is about 1.5 times sweeter than table sugar so a person could use less of it since it is sweeter.  Just like other sweeteners, agave nectar has no special health benefits other than adding sweetness to a product.

The best bet is to tally up the total grams of added sugar each day for a week and see where the majority of your sugar intake is coming from.  It can be an eye-opener as to the sources of our sugar intake. 

The American Heart Association recommends limiting sugar intake to no more than 6 teaspoons or 24 grams of sugar a day for a woman and no more than 9 teaspoons or 36 grams a day for a man.  This includes all sources of sugar including agave nectar, table sugar, honey, high fructose corn syrup and others.