If you are as health conscious as many of our readers, you have undoubtedly become aware of the various health risks associated with consuming chemically created sugar substitutes such as sucralose, aspartame, and saccharin. And, while there are several popular natural sugar substitutes, several of them just don’t bring the desired flavor that most “sugar users” are accustomed to, and others mimic the very same biological problems presented by consumption of traditional sweeteners in the first place.

Stemming from the natural health industry, the nectar of the agave (uh-gah-vay) plant has indeed made its way to the threshold of mainstream in recent years—and for good reason. In fact, agave nectar has become an office favorite here, taking its rightful place beside our communal teapot for all to partake in. Actually, to be quite honest, stevia, xylitol, and raw honey also sit beside the teapot, but haven’t had much love since agave joined the ranks. With its liquid consistency, healthful attributes, and delicate flavor, agave nectar is a true asset to the natural products industry. Along with a rise in popularity, manufacturers of agave nectar have perpetuated most of the information widely available on the internet, leaving us some information to sort through about what are the actual benefits, and what is “manufacturer hype.”

A Bit of Background on the Agave Plant

The agave plant owes it roots to Mexico, as it has long been cultivated on the well-drained rocky slopes of this region, where semi-arid climates produce some of the heartiest species of the plant. Agave plants play a large part in the ecology too, where they aid in controlling soil erosion, as well as providing a plentiful supply of food for hummingbirds and swarms of nectar loving bats. Ancient Mexican cultures believed the agave plant to be sacred, and that the liquid purified the body and soul.

When the Spanish arrived, they began fermenting the liquid from the agave plant, which is now widely known as Tequila, and has remained the most popular use of the plant until recently.



What is Agave Nectar and How is it Made?

A mature agave plant has leaves 5-8 feet tall, and is about 7-12 feet in diameter. Agave plants have a lifespan of approximately 8-15 years, depending on species, growing conditions and climate. Typically, the plants are harvested at about the 8-10 year mark, when the sugar content is at its peak. The tops of the plants are removed, and the remaining leaves are cut off, exposing the core of the agave plant which is somewhat pineapple-like in appearance. It is this pineapple-like core (called the pina) of the agave plant which contains the nectar, and often weighs anywhere from 60-100 pounds. However, the juices contained within the core of the agave plant do not equate to a finished product, and must be further processed to break down the complex carbohydrates into simple sugars (primarily fructose).

Oddly enough, the manufacture of agave nectar is quite similar to the process a bee uses to create honey. Bees add enzymes to the complex carbohydrates of harvested nectar, thereby breaking it down into simpler sugars resulting in what we know to be honey. It is through a similar natural action that the complex carbohydrates found in agave plants are broken down into simple sugars for use as a sweetener. To produce the finished product, juice is pressed from the core of the agave plant and then filtered to increase clarity. The nectar is then heated (temperatures vary with manufacturer), causing thermic hydrolysis, resulting in the transition from complex carbohydrate to simple sugar. The main carbohydrate is a complex form of fructose called inulin or fructosan.

The best explanation of the finished “agave nectar” is that it is a sweet syrup, similar to honey, but with a thinner consistency, and dissolves more readily in liquid.



Agave Nectar, the Glycemic Index, and What it Means to You….

While the exquisite taste of agave is all well and good, many might still ask, why replace traditional sweeteners to begin with? Granted, these sugars may “taste” good, but it definitely does not do your body any good at all. The glycemic index (GI) is relatively new concept whereby a numerical value is assigned to any food, drink, or other edible, that quantifies your body’s blood glucose response and fat-storing capacity. Glycemic testing is conducted by orally feeding human subjects the food or drink in question, and then analyzing subsequent blood glucose levels, insulin levels, and fat-storage markers at 15-minute intervals.

Why is this important? The higher the number on the glycemic index, the more rapidly your blood glucose levels will rise. Consequently, your body performs at its best when blood sugar levels are kept relatively constant. If your blood sugar levels drop below where they should be, you become sluggish and lethargic, often with accompanying mood swings and feelings of hunger. If your blood sugar levels rise too high, your pancreas secretes insulin to bring it back down, and converts the excess sugar to stored fat. The catch, is that the faster your blood sugar rises, the greater the chance your pancreas will secrete an excess amount of insulin, driving your blood sugar levels too low. This rapid drop in blood glucose levels following the consumption of say pure sugar for instance, is what is often coined as a “crash,” resulting in more hunger, more mood swings, and more lethargy once again.

So where does agave nectar fall into all of this? If you read on below, you will find that not all agave nectars are created equal, thus destroying any kind of “etched in stone” glycemic value that is applied across the board. But, for the sake of this article, agave nectar generally carries a glycemic index between 25 and 50. There are a number of variables that may influence this, but the most important aspect to consider, is that the lower the number, the slower it is converted to glucose, and the less impact it has upon insulin levels and subsequent fat storage.

To give a point of reference, honey has a GI of about 83, and glucose has a GI of 137. Anything below 55 is defined as low glycemic, and considered diabetic friendly. Also worth noting, is that to make a claim of being “low glycemic” on any food product for human consumption, the government requires board approved human clinical trials. As you can imagine, the health repercussions associated with a diabetic consuming a product that is labeled as low glycemic when it is in fact not, is quite significant. As least something is being regulated with some conviction.



Health Benefits of Agave

Some of the claims regarding the health benefits of agave nectar vary depending on the source of information, but are also somewhat unreliable due to the variances in manufacturing methods, resulting in a wide variance of finished product. But, assuming we are talking about raw agave that has been manufactured with care, it possesses a number of health benefits that other sweeteners cannot boast.

Raw agave is comprised of about 10% inulin, a naturally occurring group of oligosaccharides (several simple sugars linked together) produced by a variety of plant life. Inulin is a soluble fiber with functional and nutritional health benefits, ranging from its ability to assist in controlling blood sugars, to increasing calcium and magnesium absorption. Also of importance is inulin’s unique capacity as a prebiotic, in that it fuels the growth of healthy microflora in the gut (a severe deficiency in the majority of us). Other preliminary research studies on animals indicate that inulin may even play a role in lowering cholesterol.

In addition to the above, raw agave nectars contain various nutrients, minerals, and enzymes that are of benefit to the body. Although the nutritional value may seem insignificant when compared to a glass of fresh pressed vegetable juice, it is a pleasant and unusual find in a sweetener that tastes so delicious. And yet, despite agave’s purported health benefits and minimal impact on blood sugar levels when compared with other sweeteners, this doesn’t equate to a permit for unlimited consumption. Moderation is the key folks!



Not All Agave Nectars are Created Equal

As alluded to for most of this article, all agave nectars are not manufactured in an identical fashion, and thus produces a finished product that is inconsistent. The good news, is that there are only 3 producers of sweetener grade agave in the world (Volcanic Nectar, IIDEA, and Nekutli), which translates to a minimum number of variances if purchased from the source. The bad news, is that after it leaves in bulk, agave nectar is often adulterated by manufacturers rebranding the finished product.

Pure agave nectar contains nothing more than fructose (naturally occurring fruit sugar) with a proportionally smaller amount of glucose. Other simple sugars such as sucrose (table sugar), maltose, dextrose, mannitol, and maltodextrose should not be present in the finished agave nectar—and if they are, the agave has been “cut” and therefore ranks higher on the glycemic index. In fact, even higher than normal amounts of fructose indicate something is amiss in the production line. How to be certain? The simplest way is through science. As required by the U.S. Nutritional Labeling and Education Act (NLEA), companies must provide a chemical analysis of their product if called upon to do so. A chemical analysis of sugar content will provide an inside peek into the quality of your agave nectar. And, as said before, if there is anything other than fructose and glucose, the product has been altered.

• Raw agave is agave that has not been heated past 118 degrees Farenheit. If it has, it is no longer “raw.”
  
• Agave sweetener is safe and recommended for children.
  
• A serving of agave nectar (1 tablespoon) contains 60 calories.
  
• Pure agave is composed of only fructose and glucose.
  
• When substituting agave as a sweetener in recipes, reduce your liquid by about 1/4th and reduce your oven temperature by 25 degrees.
• Pure agave has a shelf life of about 3 years.
  
• Agave is about 25% sweeter than table sugar (sucrose) due to its fructose content. Consequently, less agave is needed for the same effect.
  
• Agave does not crystallize (like honey).
  
• Agave nectar is low in viscosity, making it easy to handle, pour, and measure. It pours slightly thicker than maple syrup.
  
• Agave sweetener naturally retains moisture. In baked goods, this characteristic enhances moisture, freshness, texture, and shelf-life.
  
• Most agave produced is 100% kosher, vegan, organic
  
• Two out of the three agave producers use fillers in their product.
  
• Agave dissolves more easily in liquid than honey
  
• Agave comes in different grades. Darker grades have a more distinguishable flavor (vanilla-ish), while lighter grades are more delicate in flavor.
  
• When adding agave as a sweetener substitute, use 25% less than what would normally be used.