Is agave nectar good? Is agave nectar bad? Believe it or not, I thought I’d written a definitive post on this topic.
As it turns out, I hadn’t. Earlier this week a reader emailed me, seeking an answer to the classic question: Agave nectar — good or bad? She pointed out that she’d done a search for agave nectar on this site and only turned up two entries. In one, I’d said to avoid it. In another, I mentioned that I’d used agave nectar while experimenting with kombucha and didn’t enjoy the results.
So, she concluded: “Why, if agave nectar is a natural sweetener, should it not be used? What about it is bad? I’ve been preferring it to honey and maple syrup on my waffles, pancakes, and yogurt.”
I realized then that I needed to post a definitive guide to agave nectar, answering the question once and for all. This is it.
Agave Nectar: Good or Bad?
The short answer to that reader’s question is simple: agave nectar is not a “natural sweetener.” Plus, it has more concentrated fructose in it than high fructose corn syrup. Now, let’s get into the details.
Agave Nectar Is Not A Natural Sweetener
Once upon a time, I picked up a jar of “Organic Raw Blue Agave Nectar” at my grocery store. It was the first time I’d ever seen the stuff in real life, and the label looked promising. After all, words like “organic,” “raw,” and “all natural” should mean something. Sadly, agave nectar is neither truly raw, nor is it all natural.
Based on the labeling, I could picture native peoples creating their own agave nectar from the wild agave plants. Surely, this was a traditional food, eaten for thousands of years. Sadly, it is not.
Native Mexican peoples do make a sort of sweetener out of the agave plant. It’s called miel de agave, and it’s made by boiling the agave sap for a couple of hours. Think of it as the Mexican version of authentic Canadian maple syrup.
But this is not what agave nectar is. According to one popular agave nectar manufacturer, “Agave nectar is a newly created sweetener, having been developed in the 1990s.” In a recent article now posted on the Weston A. Price foundation’s website, Ramiel Nagel and Sally Fallon Morell write,
Agave “nectar” is not made from the sap of the yucca or agave plant but from the starch of the giant pineapple-like, root bulb. The principal constituent of the agave root is starch, similar to the starch in corn or rice, and a complex carbohydrate called inulin, which is made up of chains of fructose molecules.Technically a highly indigestible fiber, inulin, which does not taste sweet, comprises about half of the carbohydrate content of agave.
The process by which agave glucose and inulin are converted into “nectar” is similar to the process by which corn starch is converted into HFCS. The agave starch is subject to an enzymatic and chemical process that converts the starch into a fructose-rich syrup—anywhere from 70 percent fructose and higher according to the agave nectar chemical profiles posted on agave nectar websites.
Compare that to the typical fructose content of high fructose corn syrup (55%)!
In a different article, Rami Nagel quotes Russ Bianchi, managing director and CEO of Adept Solutions, Inc., a globally recognized food and beverage development company, on the similarities between agave nectar and high fructose corn syrup:
They are indeed made the same way, using a highly chemical process with genetically modified enzymes. They are also using caustic acids, clarifiers, filtration chemicals and so forth in the conversion of agave starches into highly refined fructose inulin that is even higher in fructose content than high fructose corn syrup.
So there you have it. Agave nectar is not traditional, is highly refined, and actually has more concentrated fructose than high-fructose corn syrup. It is not a “natural” sweetener. Thus far, the evidence definitely points toward the conclusion: Agave Nectar = Bad.
“But,” you ardent agave nectar enthusiasts say, “agave nectar has a low glycemic index. I’m a diabetic, and it’s the only sweetener I can use!”
What’s wrong with fructose?
First, we need to clarify something. Concentrated fructose is not found in fruit, or anywhere else in nature. When the sugar occurs in nature, it is often called “levulose” and is accompanied by naturally-occurring enzymes, vitamins, minerals, fiber, and fruit pectin. Concentrated fructose, on the other hand, is a man-made sugar created by the refining process. To clarify:
Saying fructose is levulose is like saying that margarine is the same as butter. Refined fructose lacks amino acids, vitamins, minerals, pectin, and fiber. As a result, the body doesn’t recognize refined fructose. Levulose, on the other hand, is naturally occurring in fruits, and is not isolated but bound to other naturally occurring sugars. Unlike man-made fructose, levulose contains enzymes, vitamins, minerals, fiber, and fruit pectin. Refined fructose is processed in the body through the liver, rather than digested in the intestine. Levulose is digested in the intestine. (source)
I want you to pay special attention to those last two sentences, for they are a huge key that will help unlock the mystery of why fructose is bad for you.
Because fructose is digested in your liver, it is immediately turned into triglycerides or stored body fat. Since it doesn’t get converted to blood glucose like other sugars, it doesn’t raise or crash your blood sugar levels. Hence the claim that it is safe for diabetics.
But it isn’t.
That’s because fructose inhibits leptin levels — the hormone your body uses to tell you that you’re full. In other words, fructose makes you want to eat more. Besides contributing to weight gain, it also makes you gain the most dangerous kind of fat.
This has been verified in numerous studies. The most definitive one was released just this past year in the Journal of Clinical Investigation. The full study is available online, but for the sake of space I’m including Stephan’s (of Whole Health Source fame) summary here:
The investigators divided 32 overweight men and women into two groups, and instructed each group to drink a sweetened beverage three times per day. They were told not to eat any other sugar. The drinks were designed to provide 25% of the participants’ caloric intake. That might sound like a lot, but the average American actually gets about 25% of her calories from sugar! That’s the average, so there are people who get a third or more of their calories from sugar. In one group, the drinks were sweetened with glucose, while in the other group they were sweetened with fructose.
After ten weeks, both groups had gained about three pounds. But they didn’t gain it in the same place. The fructose group gained a disproportionate amount of visceral fat, which increased by 14%! Visceral fat is the most dangerous type; it’s associated with and contributes to chronic disease, particularly metabolic syndrome, the quintessential modern metabolic disorder (see the end of the post for more information and references). You can bet their livers were fattening up too.
The good news doesn’t end there. The fructose group saw a worsening of blood glucose control and insulin sensitivity. They also saw an increase in small, dense LDL particles and oxidized LDL, both factors that associate strongly with the risk of heart attack and may in fact contribute to it. Liver synthesis of fat after meals increased by 75%. If you look at table 4, it’s clear that the fructose group experienced a major metabolic shift, and the glucose group didn’t. Practically every parameter they measured in the fructose group changed significantly over the course of the 9 weeks. It’s incredible.
Back to our original question — Agave Nectar: Good or Bad?
The conclusion is clear. Agave nectar is bad for you. It’s not traditional, not natural, highly refined, and contains more concentrated fructose than high fructose corn syrup.
What natural sweeteners do I recommend?
If you’re interested in what other traditional sweeteners are out there that are actually natural, check out My Natural Sweeteners of Choice.
And, click here to find out where to buy these natural sweeteners.
(photo by edgeplot)
Liked what you read? You may find these posts interesting:
Concentrated fructose? Reason enuf 2 avoid! RT @FoodRenegade Agave nectar: Good or Bad? The definitive answer: http://su.pr/2sqBSO
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I would love to hear your feedback on the agave nectar from Ultimate Super Foods. Their Agave is Clear in color. Whatever process is used by them is different. They claim agave should not be caramel color and that the ones that are have something else going on (sounds like what you are describing above).
Would you let me know if Ultimate Super Foods Agave is different?
From the Ultimate Super Foods Website: http://www.ultimatesuperfoods.com/ProductDescription.aspx?comcode=NC&plinid=AGVNEC&selection=0&listitem=agave
“Ultimate SuperFoods’ “Real” Raw Agave Nectar is gently manufactured in a way to minimally take away from the natural benefits (no enzymes or acids are added and the temperature is maintained at a low rate).”
Thanks for your time~
Nicole
Although their processing may be different – you are still talking about an end result that is exceptionally high in fructose – we just do not need to go there with all the other healthier and more natural sweeteners available – and besides – for REAL health one must cut sugar across the board – white death, ya know?
Ravi, DaiaSolGaia, Discoveries for a Full Life
Enlightening! RT @FoodRenegade: Agave nectar: Good or Bad? The definitive answer: http://su.pr/2sqBSO
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Very interesting….RT @FoodRenegade: Agave nectar: Good or Bad? The definitive answer: http://su.pr/2sqBSO
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Thank you for this informative article about agave nectar! Can you infer why many health food vendors promote it and why it is associated with all-natural foods and beverage products? Maybe it was just successful target marketing…
.-= Rebecca´s last blog post …Drink Inside the Box- La Boite =-.
I think so. Alternative sweeteners are a big market, particularly ones that don’t immediately affect your blood sugar levels. But it wouldn’t be the first time something completely industrialized and non-healthy became a hit in the health-food community (think: soy).
Is soy truly unhealthy?
YES! Please see my post on the dangers of soy.
Soy isn’t bad for you, but it depends on the type you eat. GMO, non-organic soy, soy protein isolate and such are bad for your health. Whole organic soy is good for you. This is a good discussion about the different claims and information about soy: http://www.edenfoods.com/articles/view.php?articles_id=80 They do use soy in their products, but they clarify a lot of the information instead of pushing the cheapest version for the most profit. I stopped buying food from companies like Yves and LightLife because they have SP isolate, I didn’t know it was that bad until I read that article. Like with everything, whole foods are the best, with minimal and simple processing if needed and as with everything – in moderation.
I’ve been shopping at health food stores since the mid-90′s and have seen many miracle foods come and go – these stores are just as likely to jump on a fad and make money off it as the mainstream stores are.
.-= Deb´s last blog post …Monthly Measure =-.
Yeah, brown sugar was in fact once a “health food” item, saying it was purer and not at all like white sugar. In reality, it is white sugar with a little molasses added.
Nice summary of why we avoid it! RT @FoodRenegade: Agave nectar: Good or Bad? The definitive answer: http://su.pr/2sqBSO
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FYI hippies: agave is a load of old shit! RT @foodrenegade Agave nectar: Good or Bad? The definitive answer: http://su.pr/2sqBSO
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Agave “nectar”–is it actually High Fructose Agave Syrup? RT @FoodRenegade: Agave nectar: Good or Bad? http://su.pr/2sqBSO
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Never jumped on Agave nectar bandwagon. This sums up why http://su.pr/2sqBSO From @FoodRenegade
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Mind blown. Reading @foodrenegade Agave Nectar: Good or Bad? http://tinyurl.com/ygctwr5 (via @Rbcammendations and @ediblearia)
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enjoy Agave? check this out! RT @foodrenegade Agave nectar: Good or Bad? The definitive answer: http://su.pr/2sqBSO
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Excellent article on agave nector: http://bit.ly/6Lf8S8
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@SamPlacette Err…what? (RT @MisoHungry RT @FoodRenegade) Agave nectar: Good or Bad? The definitive answer: http://su.pr/2sqBSO [YIKES!]
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I need a new fix RT @Miachel (via @MisoHungry, @FoodRenegade) Agave nectar: Good or Bad? The definitive answer: http://su.pr/2sqBSO [YIKES!]
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before you jump to conclusions, not all agave nectar is bad:
http://stanford.wellsphere.com/healthy-eating-article/madhava-s-craig-gerbore-responds-to-agave-nectar-controversy-here/584480
Esteban — I read the article you linked to when conducting my research. A couple of points:
1) Even Madhava’s agave nectar is higher in fructose than high fructose corn syrup
2) Madhava’s own website states that “Agave nectar is a newly created sweetener, having been developed during the 1990′s.”
3) Even Madhava uses a refining process involving enzymes. So what if their particular process isn’t chemical? It’s still a highly refined sweetener, not “natural” at all.
So, my conclusion is still true: Agave nectar is not a traditional food, not natural, and the fructose concentration in it is very dangerous for our health.
Kristen, I love your logical mind. 1, 2, 3.
.-= Ann Marie @ CHEESESLAVE´s last blog post …Real Food Wednesday: January 6, 2010 =-.
I was pretty freaked out when I read this; however; I did my own research & was curious on your thoughts.
1)What is wrong with fructose if eaten in moderation? The definition of fructose is a sugar found especially in honey & fruit.
2) Even though it was discovered in 1990, does that make it unnatural? “Miel de agave” which you reference as a natural process is right on the Madhava’s bottle and is derived from the agave plant, not some pineapple like root.
3) Enzymes are a natural protein…just like bees introduce an enzyme to nectar to produce honey, Madhava uses a natural vegan enzyme to produce agave…is it less natural because man introdcues it over a bee?
April,
Fructose by itself is a biological poison sorts, for a variety of reasons:
1. Fructose is malabsorbed by the body when it’s consumed in excess of a like amount of glucose (which is one of the fuels that powers the brain). Because the body can’t use fructose directly, and excess sugar can kill you, the body works in overdrive to NOT absorb it. Excess fructose in the digestive system can create an excess of unhealthy bacteria or fermentation of the fructose in the bowel.
2. Fructose that is absorbed by the body goes directly through the liver to be processed (working your liver harder). It’s 1000% more likely to result in glycation, which is the action of sugars binding to certain proteins, which can lead to a variety of illnesses and diseasers.
3. Because the liver can not handle fructose well, it has to do something with that excess “energy” — it gets stored as body fat, mostly.
4. Excessive fructose can cause liver disease, similar to alcoholism.
5. Because the liver works in overdrive and can eventually fail, fructose can be a cause of diabetes and other forms of hyperinsulinemia.
Basically, excess fructose is a poison.
This piece confirms what I have been suspecting about agave nectar. We’re not buying it anymore. http://su.pr/2sqBSO (via @broylesa)
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Esteban already said it, but I was under the impression that Rami Nagel’s writings had been pretty thoroughly debunked. He was completely correct about an agave product that was popular in the 90s, but it’s not the same product that is sold today. But I haven’t personally been to the agave nectar/syrup factories to see for myself, so I can’t say either way for certain.
Katie — Please see my reply to Esteban above.
> Unlike man-made fructose, levulose contains enzymes, vitamins, minerals, fiber, and fruit pectin. No, it does not. Rather, it comes along with those things when you eat fresh fruit.
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@TheFertileSoul Can you confirm this negative news about agave nectar? http://su.pr/2sqBSO
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Very interesting. . RT @CalorieGirl: RT @glutenfreegirl http://su.pr/2sqBSO
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@IAmJennBee hah googled it. but last job, worked with/raw foodist, so i learned a bit. recent article about agave -> http://su.pr/2sqBSO
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Research what you eat! RT @glutenfreegirl: This confirms what I have been suspecting about agave nectar. http://su.pr/2sqBSO (via @broylesa)
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Great stuff in this post! RT @FoodRenegade: Agave nectar: Good or Bad? http://su.pr/2sqBSO Answer: bad!
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This piece confirms what I have been suspecting about agave nectar. We’re not buying it anymore. http://su.pr/2sqBSO (via @glutenfreegirl)
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Wow – very informative. Any thoughts about palm sugar (made from coconuts)?
This piece confirms what I have been suspecting about agave nectar. We’re not buying it anymore. http://su.pr/2sqBSO /via @glutenfreegirl
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I had no idea. I had been using it since I thought it was “better” for me. I have health issues that agave nectar would definitely worsen. THanks for the clear write up.
I did notice it was becoming more widely available and that some brands include HFCS in the ingredients so I’ve gotten more careful about what one I purchased.
.-= FJK´s last blog post …2009 in Review — With Lots of Recipes and No Angst =-.
Woah…didn’t know this about agave nectar. Thought it was naturally derived & not messed with. http://su.pr/2sqBSO (via @glutenfreegirl)
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Agave, may be *worse* than hi fructose corn syrup: RT @dancingdivala: RT @foodrenegade Agave Nectar: Good or Bad? http://tinyurl.com/ygctwr5
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Very interesting! Agave Nectar – not a miracle health food. http://su.pr/2sqBSO (via @glutenfreegirl)
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OMG This is why I’m fat. Agave Nectar: Good or Bad? | Food Renegade http://j.mp/6ywxsL
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Wow–thanks for the post! Am a newer reader of your site & love it. While the agave info is interesting (I’ve never used it, and now won’t ever!), it’s the fructose part that really got my attention. Just made a few things “click.” Explains a lot to me. Great stuff.
.-= Cyberdelia´s last blog post …Quitting diet soda: Aspartame withdrawals =-.
WOW – this is so great! Thank you for giving us the facts and saying it square. I have been wondering about this topic for a while but don’t have time to do oodles of research. Now I want to go throw all of mine out!
.-= Meagan´s last blog post …Cherry and White Chocolate Scones =-.
@101cookbooks Have you seen the arguments against agave syrup. What’s your take on it? http://ow.ly/TOLA
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WTF? I keep reading that it’s low on the glycemic index and good for us. Maybe it depends on who is paying for the research. It’s so confusing.
Rachel B — Well it is low on the glycemic index because it contains such a high percentage of fructose. That’s spun by marketing people as being a good thing because it keeps your blood sugar levels more stable than something spiked with other refined sweeteners.
That said, just because it has a low glycemic index doesn’t mean it’s healthy. It doesn’t mean it’s a real, traditional food that people have been consuming for thousands of years.
It’s funny how the health food marketers demonize high fructose corn syrup for containing so much fructose, but then they worship agave nectar for containing even more fructose. They need to make up their minds. Which is it? Is highly concentrated fructose “natural” and “good” for you, or is it actually linked to increasing risks for heart disease & diabetes?
Independent research has clearly shown concentrated fructose is dangerous. Plus we have the witness of nature and thousands of years of human diet. There are no examples of highly concentrated fructose in nature; any truly natural occurrence of fructose (i.e. levulose) is also joined with other vitamins, minerals, enzymes, and fiber that prohibits it from being digested in the liver. Plus, why would I want to eat a food that has only been around since the 1990s? Why would I want to experiment with my body, my health, my children’s health that way?
@nutritionbytes Did you see this? http://bit.ly/5TbbEI I’m curious to know your thoughts.
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I read up on agave syrup the first time someone mentioned it, and I knew right away that it was something to steer clear of. I wonder how many people would stop buying it if they did just the barest amount of research into it? As it is, I am annoyed at people for advertising it as being a health food, with special cook books, and the like to promote it. Thanks for such a detailed, well researched post, I learned a few bits that I didn’t know already.
.-= Ecologystudent´s last blog post …Why monocropping is a paradigm of failure for the farmer =-.
Hmmm, all this time I’ve been following Elana’s Pantry for what I thought were healthy gluten-free recipes and most call for agave. This is a real eye-opener for me.
This is what I was thinking all along. Thank-You researching into this matter.
.-= Chelsey´s last blog post …Tilapia Topped with Citrus Salsa =-.
For those of you using Agave nectar as a sweetener! Some interesting info! http://www.foodrenegade.com/agave-nectar-good-or-bad/#more-1576
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Agave Nectar is not natural and organic? No way! : ( More research required. http://bit.ly/67NpMS
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Just to clarify: if it’s labeled “organic,” then it is certified organic. I never said anything to the contrary. Nevertheless, buying organic agave nectar is as good as buying organic high fructose corn syrup. In other words, who cares that it’s organic when it’s so otherwise bad for you?
Thanks for posting this. I’ve heard some really negative information about fructose. The average diet a hundred years ago contained only a few daily grams of fructose sugar. With sodas, fruit juices and new sweeteners like agave nectar, that number is much, much higher now – which probably plays a large role in the rapidly increasing presense of disease in our society.
.-= Elizabeth @ The Nourished Life´s last blog post …Weight Loss Wednesday: What kind of weight do you want to lose? =-.
Elizabeth — You’re so very right! Statistics show that anywhere from 10-33% of the calories consumed in the average American’s diet comes from fructose. It’s downright ridiculous when you realize that naturally occurring fructose (levulose) was so very rare in traditional diets (fruits only available seasonally, etc.).
Never jumped on Agave nectar bandwagon. This sums up why http://su.pr/2sqBSO From @FoodRenegade #realfood
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Agave nectar: Not a natural sweetener & not good for us! http://ow.ly/TStI @FoodRenegade
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{glad I didn’t jump on that bandwagon!} RT @cheeseslave: Agave nectar: Not a natural sweetener & not good for us! http://ow.ly/TStI
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Very sad! RT@broylesa This piece confirms what I have been suspecting about agave nectar. We’re not buying it anymore. http://su.pr/2sqBSO
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R U serious? Ah man! RT @cheeseslave: Agave nectar: Not a natural sweetener & not good for us! http://ow.ly/TStI
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Thanks for this article – I’ve been enjoying your blog for the last month or so – I was excited to see this post, and I’m really glad I read it. I had no idea about the full story of agave. Thank you so much!
When Wise Traditions published their article about agave earlier in 2009 I thought it was excellent, but you have done an even better job of stating the facts more clearly and more succinctly. This was an extremely informative article. I have never been on the bandwagon of agave, but never really knew enough to explain WHY. Your article makes it clear. And the few questions I had after reading, you answered here in the comments. Thanks for replying to your commenters — those little bits of info are valuable too!! Now I can forward this link to friends who tell me that in spite of the processing methods they will continue to use agave because they don’t get that “sugar rush”. Hopefully this will help make all of that clear. Thanks again.
Aw shucks, Amy. Thanks for the compliment. I’m always super-tempted to go back and add things to my posts after people bring up questions in the comments. Sometimes I do (like I did with my article on the Dangers of Soy), but other times I just assume people who are really curious will also read the discussion below.
This bums me out. RT @broylesa RT @FoodRenegade: Agave nectar: Good or Bad? The definitive answer: http://su.pr/2sqBSO
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It would appear that agave is simply HFCS by another name……namely, high fructose CACTUS syrup!
And I thought I was being so virtuous…RT @FoodRenegade: Agave nectar: Good or Bad? The definitive answer: http://su.pr/2sqBSO
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Must Read! RT @foodrenegade Agave Nectar: Good or Bad? http://tinyurl.com/ygctwr5
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Interesting info on agave nectar- it’s made from starch, similar to HFCS: Good or Bad? http://tinyurl.com/ygctwr5 (via @Star_Chefs)
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For seb RT @glutenfreegirl: This piece confirms what I have been suspecting about agave nectar. http://su.pr/2sqBSO
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Reading @foodrenegade Agave Nectar: Good or Bad? http://tinyurl.com/ygctwr5
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agave nectar good or bad http://www.foodrenegade.com/agave-nectar-good-or-bad/
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Is there any alternatives you would recommend?
Good Stuff as always!!
Interesting – especially since I just bought my first (and last) gallon of agave nectar… http://bit.ly/67NpMS
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I run a menu planning service for those with metabolic syndrome and/or gluten-free eating who want to do a whole-foods, nutrient-dense and traditional nutrition approach. I don’t use a lot of sweeteners of any kind, but had to around Christmas and Thanksgiving, and for barbecue etc. What I normally use is stevia. Lo han guo is also good, but a lot more expensive and tends to have a maply taste–great in BBQ but not so much in Key Lime Cheesecake! Stevia also makes your body’s cells more sensitive to insulin, which is something they loose as your metabolic syndrome advances towards diabetes.
Maybe someday I can go back to eating raw honey and local maple syrup, as two of my three kids can do. I know that in the last year of eating stevia, I’ve noticed I seem to be less insulin-resistant.
.-= Tracey R´s last blog post …Menu for The Week of January 9, 2010 =-.
Great informative post. Thank you!
Reading: is Agave Nectar: Good or Bad? http://bit.ly/8RzYbJ – via @DrinkBoy
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I’m at odds with your statements on fructose. Please look at these additional pieces of research to understand the whole picture, instead of spreading myths.
1. Twenty-four-hour endocrine and metabolic profiles following consumption of high-fructose corn syrup-, sucrose-, fructose-, and glucose-sweetened beverages with meals.[American Journal of Clinical Nutrition May 2008] Stanhope KL, Griffen SC, Bair BR, Swarbrick MM, Keim NL, Havel PJ.
2. No differences in satiety or energy intake after high-fructose corn syrup, sucrose, or milk preloads. .[American Journal of Clinical Nutrition December 2007] Soenen S, Westerterp-Plantenga MS
3. Sugars and satiety: does the type of sweetener make a difference? [American Journal of Clinical Nutrition July 2007] Monsivais P, Perrigue MM, Drewnowski A.
4. Effects of high-fructose corn syrup and sucrose consumption on circulating glucose, insulin, leptin, and ghrelin and on appetite in normal-weight women. [Nutrition February 2007] Melanson KJ, Zukley L, Lowndes J, Nguyen V, Angelopoulos TJ, Rippe JM.
5. A critical examination of the evidence relating high fructose corn syrup and weight gain. [2007]
6. Intake of sugar-sweetened beverages and weight gain: a systematic review.
7. Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity. [Am. J. Clin. Nutr. 2004] Bray GA, Nielsen SJ, Popkin BM.
.-= Darcy S. O’Neil´s last blog post …Making Clear Ice – Part 2 of 3 =-.
Hi Darcy — A couple of thoughts.
1) I’m not concerned with the immediate metabolic profiles of people consuming fructose. As I’ve already stated, it’s clear that fructose doesn’t raise blood glucose levels. What does concern me is what consumption of fructose does to metabolic processes after regular consumption for the long term. (And in this regard, I think the evidence is quite damning.)
2) Even if fructose were totally sanctioned by every scientific study out there (which it isn’t), I’d still have qualms about consuming it in such unnatural amounts and ways. As I wrote in my post, concentrated fructose is not found in nature. It is not a traditional food that people have been eating for thousands of years. In nature, it always comes attached to things like fiber, pectin, vitamins, minerals, etc. These things cause nature’s fructose (which I refer to as “levulose” in my post so as to avoid confusing the two) to be digested in a way that’s not harmful to us, but rather according to our natural design.
Would like to second the question about what is the least-bad sweetener to put in my coffee or smoothie? Agave, refined sugar, “raw” sugar, brown sugar, honey, maple syrup? Stevia?
Ha(!) At least you’re on the right track when you ask for the “least bad” option instead of the best!
I personally use fruit in smoothies. If none of my fruits are particularly sweet, I might add a dab of raw honey.
In coffee, I add sucanat (about the least refined sugar you can buy in the U.S.).
In tea, I mix in stevia leaves with my tea leaves and find that’s generally sufficient. Most of the time I don’t sweeten my tea at all, but some teas really call for it.
The “why” for all these sweeteners has to do with how their tastes blend with the particular beverage I’m drinking. I don’t like honey in my coffee, for example, although some people do.
Hope this helps!
Yes it does help, thanks!
I use raw honey when a sweetener is needed. The exception is ice cream. I use palm sugar for my homemade ice cream. What are your thoughts on palm sugar?
“Think of it as the Mexican version of authentic Canadian Vermont maple syrup.”
I’ve never heard of agave before so I’ll stick with honey and Vermont maple syrup since we can produce those.
Hmm… the strike out for Canadian HTML didn’t work…
another wonderfood bites the dust.
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Is agave syrup good for us? http://www.foodrenegade.com/agave-nectar-good-or-bad/
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What are your thoughts on brown rice syrup?
Great post! I ruffled a lot of feathers the past two years in person and online when I told people agave syrup was bad news, but frankly, most people don’t want their bubble burst. Ignorance is bless, eh? When it comes to concentrated sugars of any source, there is simply no “free lunch”.
Concentrated fructose is metabolized by the liver much the same as alcohol. Dr. Lustig has a great lecture video on YouTube that explains in very easy language the biochemistry of fructose metabolism in the liver (table sugar is 50% glucose/50% fructose – after separation the glucose goes into the blood stream and cells and the fructose goes to the liver and is turned into triglycerides – fat). I love Dr. Lustig’s phrase “beer without the buzz”. If the parents who serve their kids agave, sugar, HFCS sweetened beverage (or “100% fruit juice”) only knew how much that concentrated sugar stresses their kids’ livers… essentially creating human foie gras.
Oooh!
Reading @foodrenegade Agave Nectar: Good or Bad? http://tinyurl.com/ygctwr5
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Food Renengade tackles question of healthiness of Agave Nectar and comes to disappointing conclusion http://bit.ly/6OT5Sl
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@TheDelicious Some agave nectar info http://bit.ly/5TbbEI
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@TheDelicious ive been using agave a lot, but recently saw these articles http://su.pr/2sqBSO http://bit.ly/5RHvII
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I wish people would understand that Agave nectar is NOT healthy! http://www.foodrenegade.com/agave-nectar-good-or-bad/
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Agave Nectar: Good or Bad? | Food Renegade: http://bit.ly/7z1RDV
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@kirstiealley agave nectar bad! http://www.foodrenegade.com/agave-nectar-good-or-bad/
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@niavardalos Ack! Agave nectar is bad. And not natural! http://www.foodrenegade.com/agave-nectar-good-or-bad/
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@JillianMichaels Is the fact that agave is BAD and not NATURAL a revelation? http://www.foodrenegade.com/agave-nectar-good-or-bad/
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So, agave nectar is not healthy, not natural, and on par with high fructose corn syrup? http://bit.ly/68m5×0
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Really ?!? RT @CosmicGirlnDC So, agave nectar is not healthy, not natural, and on par with high fructose corn syrup? http://bit.ly/68m5×0
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well, the agave nectar bottle i have will be the last bottle i buy: http://www.foodrenegade.com/agave-nectar-good-or-bad/
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Reading @foodrenegade Agave Nectar: Good or Bad? http://tinyurl.com/ygctwr5
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oh wow: rt @percussivebunny well, the agave nectar bottle i have will be the last bottle i buy: http://bit.ly/68m5×0
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Reading @foodrenegade Agave Nectar: Good or Bad? http://tinyurl.com/ygctwr5 Scary stuff!
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VERY interesting post on agave nectar, which includes clear explanations on the danger of refined sugar: http://bit.ly/68m5×0
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Didn’t know this, but apparently agave nectar isn’t as healthy as I thought. It has more fructose than corn syrup! http://bit.ly/68m5×0
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I haven’t gotten around to saying it yet, so: Thanks, Kristen! I don’t use agave syrup – just never got into it, really. It’s so good to have an analysis all summed up like this.
-Dan
.-= Psychic Lunch´s last blog post …Not all foods are superfoods! =-.
I’m a fat celiac, not diabetic (yet) who experimented with agave when it came out (raw food recipe: cocoa powder, agave, avocado): my blood glucose soared. No more agave. I was very confused by the hype all these years, so THANK YOU KRISTEN for backing up my own “science.” I’m amused by people and their penchant for sweets, and how far they’ll go to get it disguised by any other name. I have learned to live without sugars (except some good old fruit once in a while).
Thank you for the link on agave nectar. I have totally thought it was the maple syrup of Mexico and now I’ve got two bottles to get rid of. I feel like Trader Joe’s has mislead me!
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I need someone to comment on the fact that tequila is made from blue agave…how does this relate? http://www.blueagaverestaurant.com/tequila.html
My son, who is a bartender, said that folks usually have a much worse hangover from tequila than from other liquors. Could this be a reason? Thanks in advance.
I feel ya on the agave, Szig. I’m still not sure about it’s health benefits myself, but I’ll still use it in my vegan baking because it’s a great honey substitute. I just try and take it easy on the sweet stuff, no matter what…
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@LegendarySucker Here’s decent synopsis of issues w/it: http://tinyurl.com/ygctwr5 have to be careful when look on net. 2 much misinfo.
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@Dewyleaf @LegendarySucker I had read that about Agave being a bad source for sugar as well, http://tinyurl.com/ygctwr5
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Agave nectar: organic, natural and better than sugar? Think again: http://bit.ly/67NpMS
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Did u hear about Agave Nectar? It’s almost as same as HFCS. Here is why @foodrenegade Agave Nectar: Good or Bad? http://tinyurl.com/ygctwr5
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I really enjoyed this article… I myself have been buying raw agave from Wholesome Sweeteners. I checked their web site and it states that their production process is to heat the liquid collected from the agave pina’s until it turns from inulin to fructose, then it’s carbon-filtered, and then filtered through diatomaceous earth (interesting, I use that stuff to kill slugs in the garden!
). I do recognize that this might be one of those situations where they’re just telling part of the story, but if this truly is the process, it doesn’t sound too bad to me… that being said, I have always considered agave to be more or less the same as sugar. I like the way it tastes.
.-= Stephanie´s last blog post …Snack? =-.
I just called Wholesome sweetner and their response was, that they process it with no chemicals. They are certified organic and cannot use chemicals. And that there is an article that has been recycled from the 90′s and it is not true. There processing plant is in Mexico, are we able to trust that??
Kris — Even companies that process it with no chemicals need to process it with enzymes in order to break the inulin down into fructose. It’s still refined, still not something you could make in your own kitchen, still higher in fructose than high fructose corn syrup, and still not a traditional food.
It is sad because the stuff is really yummy. I read Dr. Mike Eades’ post, where said “avoid it like death”. (http://www.proteinpower.com/drmike/saturated-fat/food-trends-from-expo-west/)
“Agave
Agave was the big new product this year. Last year there were a few vendors; this year they were everywhere. They were selling agave syrup, agave nectar, agave crystals, agave this and agave that. An entire other group of vendors was promoting various products sweetened with agave. For those of you who don’t know, agave is the latest entry into the caloric-sweetener sweepstakes. It comes in a variety of forms – syrup, nectar, crystals – from the agave plant, a succulent plant found mainly in Mexico. The claim to fame of this sweetener, which was emblazoned on banners, literature, labels and just about everywhere, is that it is a low-glycemic sweetener. And it is was being touted as a great food for diabetics and any others with glucose-intolerance problems. And it is indeed low-glycemic because it is composed of about 90 percent fructose. If you think high-fructose corn syrup is bad at 55 percent fructose, just imagine what Agave syrup can do for you. Yet all these ignorant people are ga ga over it as if it were the second coming. My advice is to avoid it like death. But be prepared to be seeing it everywhere.”
Still, it wasn’t enoough for me. Your post explained fructose, compared it to HFCS and that it is really a processed food. Sometimes I have to read things more than once, in many places to really believe it.
Thanks!
Thank you so much for posting this! It bums me out but I would have never known this if it wasn’t because of your article. Thanks for giving us the better options too! Succanat and Stevia will now replace my Agave.
Thanks so much for the informative article. My nutritionist told me this, so I’m glad to see that the word is getting out to the public that are interested! Who wants to add more weight & problems to those we already have!!!
Great article! As a nurse working with people with liver disease I found this very interesting esp the fatty visceral deposit issue!!
Thank you for your informative article on Agave Nector.
We have a question about inulin after reading the article on whether it is OK or just a way companies are hiding HFCS. The new Kirkland yogurt made by Dannon doesn’t have HFCS or artificial sweetener but does have inulin. We mix it with a plain yogurt to lower the sugar we are getting. What is your opinion?
I do a lot of baking and use agave in many of my goodies (because it doesn’t involve any animal cruelty like honey does). I recently had a friend say that he heard a rumor that agave was “as bad as HFCS,” so I began researching it. Of course, I have found approximately the same number of pieces of information on both sides of the issue, so I’m still not sure what to believe.
So, in an attempt to attain some clarification on this issue, do you have any comments, for instance, on the Sweetener Comparison Chart found here? http://blog.xagave.com/the-truth-about-agave-it-is-a-great-alternative-to-sugar-honey-and-other-natural-sweeteners/
Thanks!
I’m wondering what you think about Stevia? I’ve tried finding something about it on your website. Trying to get all this straight.
Thanks!
I’ve noticed that agave syrup is being used in an increasing number of ‘health’ foods. Be just to check labels – you might be surprised to find that it’s in some of the foods that you buy – foods that used to contain honey or other traditional sweeteners.
I was given the supposedly best brand of agave syrup, mentioned in one of the comments here, and I didn’t care for the taste or mouth feel so it has not been tempting for me to eat it. I tend to side with the anti-agave position, but I would like to see more studies on fructose consumption in humans – well designed tightly controlled metabolic ward studies to make sure that people truly are being compliant with the foods that are being tested.
.-= Lillea Woodlyns´s last blog post …Gluten Free Oats? =-.
OMG!!! I’ve been using agave for a few months now and am hunting down a store receipt to take a brand new bottle of back first thing in the morning….
Kristen, what about brown rice syrup as an alternative to sugar?
L O V E this article, a great summary on the myths/truths behind agave! Will be sharing this with everyone I know!
.-= Elise´s last blog post …Nut & Seed Protein Bars =-.
Great article, read it while sitting with my tea sweetened with agave nectar in front of me. Dumped the tea, made a new cup with local honey. I’m passing this along to everyone I know!
Perhaps clarification of the use of agave as a “non-traditional” food source would be helpful. The Aztecs, the Toltecs before them and the Olmecs before them (were going back thousands of years here) have been eating the juice of agave – they do indeed call it nectar down there – in various forms (usually fermented) for thousands of years. For you Nourishing/Wise Tradition fans – one of the most common forms is pulque, which ferments naturally from wild cultures and has an alcohol content similar to beer. Others used naturally occurring enzymes to stabilize it as well as boiling as Kristen mentioned. All are various types of processing, things humans have done to food for millennia. There are over 200 species of agave and seemingly as many ways to prepare it and use it as a food, drink or fiber. Agave was the first major crop the Spaniards grew after the conquest of the Aztecs; not for the nectar but for the fiber (sisal) – to make rope. This crop gave birth to slavery in the Americas (the Mayans were the first slaves). Sisal proved to be far superior to the Manila fiber they had been using.
Thank you so much for this informative article on Agave Nectar! I started buying it a few months ago, and have gone through a bottle and a half. I’ve not used it in excess…maybe two teaspoons at a time, but still! I will not be using it anymore, but I really appreciated the explanation about why it’s touted as having a low glycemic load in the body and how it gets processed differently from glucose and actually causes triglycerides to be formed and causes our body to store the bad type of fat! Thanks, again!!! Wow..
I too thought it was a reasonable thing to use – then I started to research it and decided not to use it anymore. The defining moment, however was a friend’s daughter has type 1 diabetes – they used a small amount in a recipe that they had made before but with raw honey – her sugar went through the roof and it took them hours to get it back down. Scary stuff. No thanks.
.-= Christine´s last blog post …I Never Knew I Needed an iPad =-.
The article is a little misleading. Not all Agave Nectars have a fructose level greater than the typical HFCS. Check out this chart: http://www.globalgoods.com/agavenectar.html
Even plain table sugar metabolises to about 50% fructose. Some Agave Nectars have less than that!
Nevertheless, some Agave Nectar is very very bad, but not all.
Oh, and additionally, not all Agave Nectar uses chemicals in their production process:
The Volcanic Nectar Brand is Organic, Kosher, and Raw and uses the following process:
The leaves are removed from the plant which bares the base of the plant 1/2 above and 1/2 below the ground. The agave base is then removed and taken to a facility to where it is heated to no more than 118 degrees F to get the juices flowing. The base or ball of the plant is then chopped up, filtered, sent through a centrifuge and poured into the bottles you get today. There are other less expensive ways to produce the agave in a faster way, but Volcanic Nectar prefers the more traditional methods for health reasons.
Levulose is just the old name for d-fructose. Why not call it d-fructose?
Perhaps you mean well, however, your article and comments are misleading and not 100% accurate. It might be a good idea to do a lot more research and consult professionals (doctors, chemists) before publishing advice about what people should eat. A lot of educated and knowledgeable people in the field of medicine refute your information and your sources are questionable. You aren’t even qualifying your remarks as “in my opinion” or “to the best of my knowledge” or “what is currently known” you are promoting this as the definitive truth. Which it isn’t.
Indeed I qualify every remark on this site with those sorts of statements. In the sidebar, please read the section labeled “Read This.” You’ll see these words:
Information found on the FoodRenegade site is meant to motivate you to make your own health care and dietary decisions based upon your own research and in partnership with your health care provider. It should not be relied upon to determine dietary changes, a medical diagnosis or courses of treatment.
Any statements or claims about the possible health benefits conferred by any foods or supplements have not been evaluated by the Food & Drug Administration and are not intended to diagnose, treat, cure or prevent any disease.
Of course, I also blog with integrity, meaning that I don’t write anything I don’t actually believe. My goal is to be as well-informed as I can be and then share my knowledge and passion. As it is with any information you come across, it’s up to you, the reader, to decide what you think about what I think.
Great reply. However, I didn’t see any of those qualifying statements in the agave or soy articles. In fact, you state “soy will destroy your thyroid” without citing any proof. There is a difference between “educate” and “manipulate.” Oh, and thanks for your definition of “blog with integrity.” As long as you believe it then it must be true.
after years of drinking Soy Silk products, every day, i was finally diagnosed with Hypothyroidism, for which i must take medication every day for the rest of my life. There ya go. You decide. I would say thats plenty proof.
That is not even remotely proof. The only thing it proves is that you have hyperthyroidism and used to drink soy milk. That doesn’t mean one caused the other.
Thank you for the information. I just purchased Madhava version from Wal-Mart, which seems to only sell the worst of food. I made the purchase this morning, and did a google search to read what it was before consumption, and am now glad I did. Time to get my receipt and take it back.
thanks!
I always loved it and thought it was great. We learn something new every day…
.-= LW Catering´s last blog post …Catering Business Sacramento Area – BBQ & Soul Food Cooking =-.
Kristen, I think the problem some of us have with your “article” is that you make UNTRUE blanket statements such as this:
“agave nectar is not a ‘natural sweetener.’ Plus, it has more concentrated fructose in it than high fructose corn syrup.”
Did you read my posts above? Did you follow the link and look at the chart?
Yes it IS true that many agave nectors are poor choices, but if you do some actual research you’ll see that THERE REALLY ARE SOME GOOD HEALTHY NATURAL AGAVE NECTARS AVAILABLE . Again, refer to my above posts!
A more honest appraisal from you would have said something like:
“SOME agave nectars shouldn’t qualify as a ‘natural sweetener.’ Plus, many brands (but not all) have more concentrated fructose in it than high fructose corn syrup.”
vast majority,
I think what you are saying is spot on. I do beleive there are good agave nectars out there too, but do you know of any other sources to purchase the good stuff? I do work for a raw food chef, so I know a bit about this subject. She uses the Raw, Organic, Blue Agave by Wholesome Sweetners, distributed in Sugar Land Tx of all places! It says its a product of Mexico and certified organic. I have my doubts however.
Very informative post about agave. I’ve been seeking for natural and health sweetener, too bad agave it’s not good as sweetener. Maybe can you sugest any other natural sweetener?
I am looking for a healthy sugar substitute for baking purposes and in everyday use such as in coffee or tea. Can you please tell me in all your research what that would be? Thank you
- So grateful for this insight. However, I see that others have inquired about brown rice syrup. I would love information on it as well as xylitol. I have used xylitol in baking with some success, and understand that it’s been recognized in France for its antibiotic properties. Hoping to learn more about both these sweeteners!
I understand agave is not the best natural sweetner, what do you recomend, if somenone need to use sweentener for coffee for exemple. Please let me know I was in the process or ordering a 46oz. botle. please give me an alternative
Thanks
Monique
I think your source has it wrong.
Inulin is a “fructan”, which is a soluble fiber which helps promote the growth of healthy intestinal bacteria.
Due to the body’s limited ability to metabolize polysaccharides, inulin has minimal increasing impact on blood sugar and is non-insulemic, and unlike fructose is considered suitable for diabetics.
Kristen,
I agree with you when you blog it’s your opinion. Thank you for that. It makes everyone more aware of what to maybe consider themselves and research. Look at all of the conversation this article generated. Now at least we are able to sit back and made a choice ourselves. Tori
Kristen, you’re awesome
Thanks for the details AND the LINK to an ACTUAL study. Have you researched stevia extract?
Kristen,
This is very informative. Thank you for the research and extensive report.
I tried the stuff for the first time in my coffee this morning and thought it was OK. I should have research first before buying it on the health issues though.
The Soy milk is another interesting report.
Have you done similar research on homemade Almond milk? I am about to make it at home from raw Almond.
I am sorry, but I do disagree with you. There is a lot of conflicting information out there. And the article you quoted, about it being made from the root bulb but not of the agave plant is incorrect, the root bulb is the root and plant base of the agave plant. And much like maple syrup, you do need to cook the liquid found there down to condense it. So in that aspect is is not raw. Perhaps not added to, or the liquid is it’s sole ingredient is what they are getting at. But because the sugars or fructose complexes in the plant liquid are slightly different than say Maple sap, they are recognized and digested differently in the body than maple. Of course Agave syrup is more concentrated than other sweet products, and you only need to use one quarter or one third of the amount of other sweeteners.
Corn syrup is an extremely processed product as is rice syrup and those are made from the grain starches. And all commercially produced corn products in the US are Genetically modified and no good for us anyway.
Sorry, as a diabetic, I will stick with my agave and stevia. I love baking with it, and will not use anything else. And I definitely prefer the darker syrup. We have become a society of overdoing everything. And actually the Mayan and Incan cultures did use agave liquid as a sweetening agent. Check out your chocolate historians. The pulp was used also.
http://www.wellsphere.com/healthy-eating-article/madhava-s-craig-gerbore-responds-to-agave-nectar-controversy-here/584480
So it becomes bad just because it has fructose? I am not sure if that reason alone is sufficient enough to call agave as “bad”.
I just found your site when googling about Agave. I am now a new member. Thanks Kristen!! A very informative and easy to read site. I bought a bottle of Agave after its recommendation by the Dietitian in my local grocery store. Blind faith I guess. I am so glad I read up on this stuff (not only your site here but a few others as well), and glad I only used it twice. I threw it out today. Now I am interested in your report on soy and will read that next, and research further. Again, thank you.
I agree, I much prefer to use natural sugars when cooking.
I will admit I experimented with Agarve nectar once upon a time… never again. Was just wrong.
I agree, agarve nectar is a horrid creation, I admit I experimented with it once and will never do so again. Can’t say i was impressed.
Thanks for the post to clarify, and keep up the good work, loving the site.
Damn, damn double damn! Will I really have to come off crack finally? Sugar is just so sweet….
After doing a lot of research on the topic I have to agree with LMR. This article gives the appearance of a neutral party offering a scientific opinion of “Agave Nectar” and upon first read I said to myself “oh my gosh, throw that stuff out and stop trying to use it as a replacement sweetener for some things.”
Further research and reading revealed that this “appearance of a neutral party offering a scientific opinion” can be compared to the likes of believing everything you read in the National Enquirer or STAR. Don’t assume by what you read here – look around and make sure the naysayers aren’t quoting the same Nagel/Bianchi article. Yes it gets attention and increases activity to your blog but bad journalism is the wrong path to get there.
I read this and started asking dieticians and physicians I spend 50+ hours a week with. (I am an RN)
America is a wonderful country where we can express our opinions freely. And you are incorrect. Agave, if bought from a reputable producer has a lower glycemic index than sugar, maple syrup, and honey. It is not bad for you unless you’re in the habit of downing a pint at a time everyday for several months. Which is the same for sugar, honey, splenda etc., etc.
According a large portion of highly trained medical professionals in east Texas, IT IS NOT BAD FOR YOU!
Thank you for your time…………………
Low glycemic index tells you very little about how good food is for you. If you are looking at two vegetables, or comparing meat to watermelon, then the glycemic index is of some value. But glucose is not as bad for you as fructose, and fructose does not raise the glycemic index. In fact if you are comparing sugars, low glycemic means high fructose, and fructose is worse than glucose which can be used throughout the body.
Yes agave is less calorically dense than commercial HFCS, but it is still a high fructose item and it stresses the liver, causes di novo lipogenesis, inhibits leptin, increases triglycerides, increases purines which cause gout and increases appetite. Ask the doctors about that, and if they don’t know (since nutrition is significantly outside of their scope of training) check out Dr. Robert Lustig’s UCSF video on sugar: http://www.youtube.com/watch?v=dBnniua6-oM
My own article on agave syrup shows how agave sugar is made and discusses its damage. Since my article was written, the Glycemic Institute halted and banned all research on agave syrup because of the damage it does to diabetics. A link to their report is provided. http://www.acupuncturebrooklyn.com/alternative-health/agave-nectar-a-healthy-sweetner
What about xylitol? I use one teaspoon of xylitol every day in my coffee. I just bought palm sugar at Whole Foods and sometimes use it with my coffee instead.
Ginny, I am now using raw coconut crystals and like that. Have you tried it? Research it. Seems a good option. I too need just a little something in my coffee.
Somehow, the question that I thought was submitted hasn’t shown up. I was curious about your opinion of barley malt as a sweetener. Susan L.
As a general rule, I give less credence to anyone who claims their research provides the “definitive” answer, especially when all conclusions are drawn from only two articles and a single study.
Kristen, I’ve been doing a lot of research on alternative sweeteners and reading the debates over agave. Here is a link you might want to check out. It could change your opinion. This particular producer shares good information. would be interested to know what you think after you read this. Xagave is 49% fructose vs. 55%-90% for HFCS.
http://blog.xagave.com/the-truth-about-agave-it-is-a-great-alternative-to-sugar-honey-and-other-natural-sweeteners/
what an interesting article… IT seems that agave syrup is marketed extremely well.. I have been using it on the assumption that it is better for you.. I intend to do my own definitive research as you have done.
OK, You lost me when your linked source took me to an article that had been removed from an anti-vaccine site. Anti-vaxers are dead wrong. They have blood on their hands. They may be right about agave “nectar.” But since they are peddling bad information – lethal information when it comes to vaccination, I’m not interested in what they have to say about much of anything.
I think you better do some RESEARCH on VACCINES and the injuries and deaths they cause…100% anti vaccine MAMA here and PROUD! better do your research people have been dying from vaccines since the production of them its insane how people can’t figure out given a list of ingredients on the GOvt WEBSITE that these “vaccines” are not safe and do not immunize them. They are a joke and a scam
Hello Kristen,
There is a lot of controversy around agave nectar!
I live in Mexico, would the national agave be pure, as per your earlier post?
Thanks for your answer, as I’m sure you’re pretty busy.
Interesting discussion here. All these references to “scientific” studies make my head spin. The medical industry has its own agenda just like the industrial food industry has its agenda, and their agendas do not necessarily coincide with human health, especially when it comes to food. I just finished reading Michael Pollan’s “In Defense of Food”, which I found full of common sense. I highly recommend this book if you haven’t already read it, especially if you are as confused about what to eat and what not to eat as I am. If you don’t want to spend the time and money reading the book, I will sum it up for you in seven (his) words: EAT FOOD. NOT TOO MUCH. MOSTLY PLANTS.
What about Yacon Syrup as an alternative sweetner? Is it healthy? It is said to have a low glycemic index. Safe?? Not Safe?
Stevia makes the body cells more sensitive to insulin. Hence Stevia is recommended to people with metabolic syndrome.
I am not using the Stevia Leaves but instead a more refined version is available as Natvia (http://natvia.com). I am using it since few years, and very happy with the results.
Thank You for this post. I have gotten caught up in the agave hype and am unsure if i will continue to use it. I wonder if brands that claim to produce organic agave are any better. food for thought
The price of agave nectar is ludicrous. I went to winco and bought less than a pound of it and paid 5$. I then went home and used 3/4 of it making two loaves of pumpkin bread. The price is about 4.50 per cup.
I have an Israeli agave in my back yard. I saw the Mexican made syrup for the first time today and came home to check it out. So not only do I avoid it in the future, but I can also forget about commercial uses for my plant.
Study after study has revealed that unlike Glucose, which can be directly absorbed and utilized by Every Cell in your body, Fructose is metabolized in your liver ONLY. Animals fed a high Fructose diet long enough ALWAYS develop the Same Pathologies as Human Alcoholics, viz. Fatty Degeneration and Cirrhosis [Scarring] of the Liver. When the attractive people on the corn industry TV ads turn for their close-ups and say that “your body doesn’t know the difference, sugar is just sugar”, it makes me want scream.
If Big Agro-Bucks want to over-produce corn for Gasohol, well, OK, fine. Do they have to poison our children with Fructose too?
Hi,
I really appreciate your research in this topic. I visit the natural news website in which THEY ACTUALLY PROMOTE this stuff go figure. But I HAVE trust in the FOOD RENEGADE!!! thanks so much
Agave nectar is indeed low glycemic but the problem is the type of sugar not the glycemic index. Agave nectar is now shown to be 90% fructose (instead of the previously believed 74%). Unfortunately the higher in fructose something is the less your liver can process at once so it takes the “extra” and stores it as abdominal adipose tissue — tummy fat. This is one of the negative points against HFCS.
also, the way agave was originally harvested by the natives was to cut a hole in the branches and let it fill with nectar, they used it straight. Now it is heated and processed which destroys some of the nutritional benefits.
Sadly we do not use it anymore in our house. We are sticking to sucanat, cane juice crystals, maple syrup, honey and stevia.
I recently bought a two pack of agave nectar at Costco, trying to use less sugar, but now I think I will take it back. Maybe sugar isn’t so bad afterall! I wonder why it does not say on the label that it contains high fructose syrup? It is on most other labels. I am beginning to think that we really don’t know what is in what we are eating that we buy from the store. So discouraging!
Everything is unhealthy for you.
Eat whatever you want. Be happy. Die happy.
I’m not drinking dehydrated yak sweat to add a year or two to my already incredibly-extended lifespan, thanks to modern medicine.
I have no position on Agave nectar one way or the other (I read this blog to try to help form an opinion.) I had hoped to find a definitive answer to the agave nectar good-or-bad question here. Unfortunately, while the author’s claims sound compelling, there are so many errors and myths included here that the conclusions cannot be believed. [Please, oh please, if you are going to attempt to debunk a product's merits, don’t use bunk in your argument.]
Here are some of the errors/misstatements:
* ‘When the sugar occurs in nature, it is often called “levulose” and is accompanied by naturally-occurring enzymes, vitamins, minerals, fiber, and fruit pectin.’ – No, “levulose” is the old word for the most common isomer of fructose. Furthermore, fructose is a monosaccharide (just like glucose and galactose.) If it is “bound up” with other things, natural or otherwise, that doesn’t change what it is – it is still fructose, whether it is in a pure crystalline form or mixed up with fiber, minerals, cupcakes or rat feces. Fructose is fructose is fructose. Put it into the digestive system of a mammal and it will get pulled apart from whatever it is mixed with – that is what digestive systems are for.
* “Concentrated fructose, on the other hand, is a man-made sugar created by the refining process” – this statement on its own is not valuable. Fructose is not a “man-made sugar.” Refining processes do produce products where fructose is present in much higher quantities that is normally found in the natural world, but the same is true of table sugar (sucrose.) One can make an identical statement for maple syrup – “Maple syrup is a man-made product created by the refining process.” Or vodka, which is a man-made product (alcohol) made by refining fermented starches.
* “Refined fructose is processed in the body through the liver, rather than digested in the intestine. Levulose is digested in the intestine.” – Once again, levulose is fructose. Moreover, fructose is a monosaccharide, so it doesn’t require digestion. Polysaccharides such as sucrose, lactose, maltose, etc., must be digested in order to break them down into monosaccharides that can then be absorbed. Fructose, glucose, and galactose are all absorbed directly into the bloodstream by the small intestine. All mono or polysaccharides continue on to the large intestine are consumed by intestinal flora which can result in gas, bloating, diarrhea, etc., as is the case in lactose intolerance or fructose malabsorption.
* “Because fructose is digested in your liver, it is immediately turned into triglycerides or stored body fat. Since it doesn’t get converted to blood glucose like other sugars, it doesn’t raise or crash your blood sugar levels.” – Once in the blood stream, ALL monosaccharides proceed to the liver. The only difference is that glucose can be directly metabolized by any cell in the body. It appears that glucose travels through the liver and continues on its way, while fructose and galactose stay in the liver for metabolization. It appears that excess fructose can cause a variety of problems in the liver, and IS a concern. (However, this article’s errors rather bury this nugget of truth.)
So, yes, Agave nectar has a high concentration of fructose and as such is probably as bad as any other concentrated source of fructose. But, on the other hand, honey is approx. 40% fructose and molasses is typically 20-25% fructose. So if you pit 2 tablespoons of honey or 3-4 tablespoons of molasses against one tablespoon of Agave nectar, then you have the same amount of fructose.
I would still like to know if Agave nectar is good or bad. It would be great to see a blog on the subject that did not rely on erroneous information to make its case.