What is Agave?
According to Sahelian (2010), agave nectar is a syrup that is extracted from a number of varieties of the agave plant. The syrup that is extracted from the plants is heated until the polyfructose from the plants turn into a nectar that contains a majority of fructose and a bit of glucose.
Agave's Health Benefits
Sahelian (2010) stated that agave nectar is known for being sweeter than honey and its low glycemic index, which means that one will not have a rapid rise and fall with blood sugar and insulin response as one would with cane sugar. This is because of its high content of fructose. It also contains a high amount of inulin, which has been shown to contribute to weight loss. Agave also has anti-inflammatory and anti-bacterial properties.
Fructose and Health Problems
However, there have been studies that show fructose extracted products can cause health problems. Fructose is found naturally in fruit (Sahelian, 2010). Mayes (1993) observed that people who ingested high amounts of fructose were more prone to develop high triglyceride levels as well as a higher propensity to develop metabolic syndrome. However, as Balch and Balch (1998) pointed out, any product that has been extracted from its natural source is prone to carry with it the potential to create health problems if consumed in large quantities. Sugar cane, for instance, has natural minerals when consumed straight from the plant. Only when it is isolated from the plant and then consumed does it cause the sharp rises and falls in blood sugar.
Yet, as Sahelian (2010) pointed out, agave nectar itself has never been linked to any health problems in studies.
Agave - A Healthier Alternative
Nevertheless, as Sahelian (2010) pointed out, all sweeteners should be consumed in moderation. Any sweetener will have health effects if consumed in large amounts. Except for stevia leaf, sweeteners are high in calories, and overconsumption of calories could lead to weight gain, which in turn could lead to heart disease and type II diabetes.
Agave nectar is by far not the unhealthiest of choices for a sweetener. It makes a good substitute for honey and corn syrup. It does have some healing properties when consumed in smaller quantities (Sahelian, 2010). It contains fructan, which in turn contains inulin, which has been shown to contribute to weight loss (Sahelian, 2010). However, if one is mindful of the amount of calories the agave nectar is contributing to their overall caloric intake, the health concerns of the high fructose content of agave nectar should be minimal.
References:
Balch, P. A. & Balch, J. F. (1998). Prescription for dietary wellness. Garden City Park, NY: Avery Publishing Group.
Mayes, P. A. (1993). Intermediary metabolism of fructose. Am J Clin Nutr. Nov: 58.
Sahelian, R. (2010). Agave plant health benefits. Retrieved February 16, 2010 from http://www.raysahelian.com/agave.html
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