I included Agave Nectar in my recipe for granola – and I’m wondering if I should change the recipe. The plus side of agave, a sweetener that has a honey-like consistency, is that it has a low glycemic index. That means that it does not raise blood sugar.
But there could be a down side. Agave is primarily fructose with a little glucose. Regular table sugar (sucrose) is half fructose and half glucose. Glucose raises blood sugar and requires insulin for entry into the cell. Fructose does not require insulin or have the impact on blood sugar – but research indicates that it could be stored as fat more quickly than glucose.
The study cited in the link above used High Fructose Corn Syrup (HFCS), and was very small (only 6 people). I’ve not seen any research on agave nectar – so I don’t know if it is metabolized the same way as HFCS, or even if the HFCS study is meaningful.
Since the main carbodyrate in agave is a complex fructose called inulin, it may have a different response in the body. Inulin is a soluble fiber and considered to help the growth of intestinal bacteria – it is often added to foods.
I think it is wise to limit use of agave (or any form of sweetener). It’s good to get used to things being less sweet anyway! In the granola recipe I already reduced the sweetening from the original recipe from 1 cup brown sugar and ½ cup of honey to just 1/3 cup of agave. It still seems plenty sweet to me.
I’m thinking I’ll try making the granola with molasses next time. I’ll let you know how that turns out. (Note: I did try the molasis and I don’t recommend it – I’m going to stick with the agave!)
Fruit is still good – even though it contains fructose there is no question about the value of fruit. Fruits contain lots of health-enhancing nutrients.
I don’t have an answer about agave yet, but wanted to put the concern out there. In my own household, I figure we use agave in such small amounts that it is not a big deal. But I will be more aware and will keep looking for further evidence.
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[...] Questions about Agave [...]
I will continue to use agave over honey most of the time since it is lower GI. It’s also more expensive and that will limit its use.
And, I agree that most recipes are too sweet. Fruit is really the best to eat, especially now.
I think you are right on track, I also have serious concerns over the increasing use and promotion of Agave and have just posted on the subject at ThursdaysGirl.wordpress.com
Best wishes ThursdaysGirl
Thanks Thursdays Girl – I appreciate your views on this. As I’ve continued to sit with this question, I’m inclined to agree with the Veggie Queen that it is a question of quantity. Sugar in any form is not a health food and is best used sparingly. I’m going to continue to use agave in my granola – but in very small amounts. Kathy
I am glad you mentioned the point about agave containing inulin, something I was not aware of. I too have felt cautionary about agave, but admittedly did not know much about it. However, I had a remarkably bad experience with inulin and as a result now steer very clear of it: when Stonyfield Farms came out with their line of yogurt Smoothies that have a high fiber content, I was all over it. But the high fiber content comes from inulin ( and inulin is the fiber source in many of the non-bulk fiber supplements – the kind you supposedly can just stir into anything and they are “invisble”.) I was drinking at least one SF Smoothie per day. After a few weeks I noticed I had symptoms of a mild yet persistent yeast infection…a condition I had not had in decades. I quit drinking the smoothies, it went away. And in doing further online research on inulin, found that was definitely a growing concern. So….. thank you for highlighting that aspect of agave.
Hi Healthful Foodie – I wonder if there is inulin and then inulin. It is naturally found in a number of foods and is actually considered to be a probiotic – feeding the good bacteria in our digestive systems. When it is added to food, it may not have the same effect as when it is naturally present.
Inulin is naturally found in agave, chicory, jicima, onions, garlic and other foods considered healthy. Foods with inulin are often promoted for their healthful properties.
It is now common practice for manufacturers to add fiber to foods so they can make health claims, but there is no evidence that the fiber added has the same healthy effects of fiber that is part of the food. So that may be why you had a bad affect with the smoothies.
Another possbility, would be if you have fructose malabsorption. Inulin is a fructan, and there are people who have difficulty absorbing it – but that is a pretty small percent of the population. If this is true, you would have the same problem with many fresh fruits and vegetables.
You are usually best off with whole foods anyway.
Good luck!
Kathy
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Just so you know, 6 test subjects does NOT constitute a good sample size. The minimum sample size for any good study, whether it be on animals, plants, or bacteria, is 30 (individuals, species, cultivars, strains, etc). Any statistician or scientist worth her salt will tell you this.
Very true – six is not a good sample size. There have been other studies with similar results, however they are focused on HFCS and not Agave.
I learned something interesting at a conference I recently attended (Food as Medicine) – the original sources of agave are natural. Because of it’s popularity, there are now products out there that are not pure agave. So read the label.
I don’t use much sweetner myself, but when I do I’ve gone back to using honey. I found a local honey that I can buy in bulk. That way I can reuse containers. It is so fresh and I buy it in small enough quantities, that I can use it before it hardens. Also, because its local it contains local pollans. Not that I eat enough of it to matter that much.
Kathy
I use it as a substitute for honey. (especially for vegans) I agree with the other posters that any sugar should be limited. Just like table sugars and honey, we dont use them much and shouldnt. But I cant imagine there would be any more concern for agave than any other sugars. Especially since it’s from a plant. (very benign)
I would also like to add that ANY food eaten in it’s WHOLE form is much better for us, than when we take parts of it.