Agave Nectar: A Beneficial or Harmful Alternative?

In recent years, many people have begun to seek alternatives to replace refined sugar, especially now that diseases like diabetes and obesity have started to affect a large part of the population. Now we can find alternatives such as monk fruit, stevia, coconut sugar, and agave nectar, although the latter is perhaps the one that has gained the most popularity, as it is believed to be 100% natural and not harmful to our health. However, how healthy is agave nectar? Here we tell you everything you need to know about this ingredient!What is agave nectar?Agave nectar, also known as agave syrup, is a liquid sweetener obtained from the agave or maguey plant, which is also used to produce tequila. This nectar has an amber color and is usually sweeter than honey and other sweeteners, so a smaller amount is required for cooking. Unlike bee honey, this agave derivative is a 100% vegan option. You can also read: The benefits of substituting sugar with monk fruitIs it good to eat agave nectar?Although opinions are divided on this Mexican-origin ingredient, the Harvard Medical School states that “in the case of agave nectar, there is a difference in the way the body processes it compared to table sugar. Agave nectar is mostly fructose, which does not directly increase blood sugar (glucose) levels. Instead, fructose goes to the liver to be converted into glucose.” Additionally, a study published in 2014 examined the effects of maguey honey on a group of mice. The results indicate that this Mexican-origin sweetener could be a healthier option compared to table sugar, as the mice that consumed agave had lower glucose levels and gained less weight than those that consumed refined sugar. Despite these results, more studies are needed to confirm the benefits of agave nectar. The institution also notes that “consuming too much fructose can cause the liver to begin producing fat in the form of triglycerides. Chronically high triglyceride levels increase the risk of developing diabetes or heart disease.” Therefore, university experts conclude that no matter what type of sugar you use, what matters is to limit the total amount of added sugar in your diet. You can also read: 5 natural ways to keep your sugar levels lowThe benefits of consuming agave nectarAccording to the portal WebMD, agave syrup is rich in the following vitamins:Vitamin B2Vitamin B6Vitamin B9Vitamin KAgave nectar has a low glycemic indexAccording to experts, agave nectar has a low glycemic index compared to sugar, making it a potential option for people with diabetes or for those looking to reduce their sugar intake. Remember that you should consult your primary care physician before introducing new foods into your diet.Reasons to limit the consumption of agave nectarIt has more calories than table sugar.Excessive fructose consumption has severe health consequences, and it is not entirely recommended for people with diabetes.Although agave nectar has a low glycemic index, it is not a 100% healthy option, so we recommend consulting a health professional before incorporating it into your diet.