Recently, I’ve been asked frequently about agave – is it the greatest thing ever or as bad as that HFCS stuff?? So,I thought I would share some thoughts to help you make an informed decision.
When it comes to assessing the benefits / potential risks of agave syrup today there are two key issues to explore: 1)quality of product, 2) quantity consumed.
First, quality of product is critical to explore because, as with any manufactured product, there is the potential for contaminants, and intentionally added ingredients which would jeopardize the quality of the end product thereby potentially creating health risks. For Nature’s Path cereals, I recently reviewed their agave suppliers product, and my review included the stated ingredients, the HAACCP (Hazard analysis and critical control points) review, a review of their glycemic index test, the organic standards labeling laws (their product is organic), and a third party laboratory test for contaminants. Based on this information [specifically noting that the product does not contain anything other than the agave juice, that it is not heated above 115 degrees F, that its Glyemic Index test number is 17 (qualifying as a low GI food), and that the product is approved for use not just in the US as organic but also in Europ and Canada], I concluded that I am extremely comfortable with this product, as opposed to other sweeteners can provide GMO ingredients, pesticides, or be artificial.
Second, the issue of quantity with any food is significant, but it seems to be the key piece with sweeteners and their negative impact on one’s health. The core difference between sugar and agave, is a higher content of fructose (commonly known as “fruit sugar”). A higher fructose content helps lower the glycemic index of agave nectar versus table sugar. A lower GI is good right? Well, yes and no; and here we return to the issue of quantity. High amounts of fructose have been shown to increase triglycerides (a part of blood cholesterol) in individuals with insulin resistance, and it may also be implicated in non-alcohol fatty liver disease. High amounts of glucose are implicated in insulin resistance, obesity, heart disease and challenging the immune system. From where I stand, neither one of these then sounds all that great, right? And yet, their is no evidence that small amounts of glucose or small amounts of fructose present these risks. One other food development issue may tip the balance in favor of agave and that is that it is sweeter than sugar so we are able to achieve a higher sweetness profile using less. So that net’s us out at small amounts of agave syrup which is lower GI than table sugar is not a health risk, and indeed may be better for many.
To conclude, I want to share my advice to clients seeking nutrition for optimal health. First, do your research on any ingredient that sounds to good to be true to identify best quality ingredients (I can help you with these types of investigations as that is what the AKA seal signifies a product or ingredient has undergone). Second, balance your sweet eats and drinks with sour, savory, and bitter as nature intended and that way you will keep your intake of sugars appropriate. And to that end, third, keep your intake of sugars appropriate by eating a diet of mostly foods as they are found in nature; when you eat a food product look for one with low amounts of added sugar, and abstain from adding your own. I often tell clients if you have to order a vanilla latte with agave or sugar or an artificial sweetener to enjoy the taste – guess what? you don’t really like the taste of coffee! Skip it, move on and have a vanilla tea and a piece of dark chocolate instead or another of nature’s treats and you will improve your health while still being satisfied.
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