Sugar substitutes - agave explained

With sugar hitting the health headlines for all the wrong reasons the nutrition-conscious are turning to unrefined substitutes for sweet satisfaction. But are these alternatives really any better for you? Here we take a look at the health claims of agave...

Sugar substitutes - agave

Derived from the sap of the agave plant (a type of cactus native to Mexico) agave nectar is a sweet brown liquid. Now commonly used as an alternative to sugar, honey or maple syrup, agave has become a popular replacement for table sugar. After the juice is extracted from the plant it is filtered, heated and concentrated into a syrup. Its taste resembles molasses and as a rule, the darker the colour, the richer the taste.
 

Did you know...
Tequila is made from fermented water from the root of the blue agave cactus

 

Baking

How to use

Agave nectar is about one and a half times sweeter than sugar, which means you can achieve the same sweetness by using less. It is versatile and easy to use, popular for sweetening hot drinks, porridge or used in baking. It can be used in place of syrups such as golden syrup but is about 30% sweeter than sugar, so you'll need less to achieve the same taste. It works well in chewy bakes like flapjacks as well as sticky cakes and muffins - but be aware that you'll need to cook at a lower temperature (reduce the cooking temperature by about 10C/50F). For more tips on baking with alternative sweeteners see our sugar-free baking guide.



Nutritonal information

Agave21kcal (per tsp)GI value: 13
Table sugar16kcal (per tsp)GI value: 58*

 

 

*As stated on The Sugar Association's site

Although there are slightly more calories in agave than white sugar you will need to use less than half the amount of agave to achieve the same sweetness, meaning fewer calories overall. Agave syrup is processed by heat, which alters raw agave's natural nutrition values and lowers its antioxidant content. It therefore does not have a special nutritional profile and only containing small amounts of potassium, calcium and magnesium. 

 

Health claims

AgaveAgave contains less glucose and so has a lower glycemic index (GI) value than table sugar. This means the body absorbs agave more slowly into the bloodstream and does not cause such a rapid spike in insulin. However, agave contains significantly more fructose than sucrose (table sugar). Although this gives it its sweet taste, fructose is metabolised differently from glucose. Whereas glucose is converted into energy by the mitochondira of all cells, fructose is primarily metabolised by the liver. Consuming excessive fructose is thought to put pressure on the liver and may have undesirable effects on the body. Because fructose is considered to be one of the most damaging forms of sugar, always use agave in small quantities and buy organic, raw agave rather than the cheaper, highly processed version.

Some people also have trouble absorbing fructose and may experience unpleasant side effects such as bloating or abdominal discomfort in sensitive individuals, particularly those with irritable bowel syndrome. If you’re prone to gastrointestinal discomfort, you may want to avoid agave.

 

Is agave better than sugar?

Sugar

The jury is out on whether agave is actually better for you than table sugar. It will have less of an immediate impact on your blood sugar levels due to its low GI score but the high fructose content may make it more difficult for your body to digest. Some opponents of agave claim it is simply a condensed fructose syrup, with minimal nutritional value. 

If you are considering agave as an alternative to sugar, it is important to look for an ethical brand that processes the syrup at low temperatures to preserve all the natural enzymes and contains an overall fructose content of around 50% (some are as high as 90%). This may not always be obvious on the packaging so doing a little research before purchase is advisable.

If you’re a healthy individual, and prefer the taste of agave, then it is safe to use in moderation. Don’t use agave as an excuse to increase the sugar in your diet just because it has a low GI - in excess it is not a low calorie option and the consumption of high amounts of sugar can contribute to health issues such as obesity, diabetes and heart disease.

This article was last reviewed on 26 February 2016 by nutritional therapist Kerry Torrens.

A registered Nutritional Therapist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact  your local health care provider. See our website terms and conditions for more information.

Whether you're looking for sweet substitutes, sugar-free baking guides or simply want to find out your recommended daily amounts find all the answers in our sugar hub:
All you need to know about sugar

Have you swapped sugar for agave in your diet and noticed a difference? Have you found it helpful or harmful? We'd love to hear about your experiences...

 

Comments, questions and tips

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Magicdog
16th Nov, 2016
I have bought some organic agave syrup to use in hot drinks but to achieve the same sweetness I am used to with sugar I am having to use the same amount. Everything I have read says this should not be the case. Do they vary in sweetness?
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