Agave nectar is used by many people as a sugar substitute. But how useful is it as an alternative to conventional sugar and is agave syrup really lower in calories and healthier? We explain to you the advantages and disadvantages of agave syrup.
Agave syrup is considered a healthy alternative to sugar and is mainly used to sweeten drinks or liquid dishes. The sugar substitute is also suitable for baking. The German Society for Nutrition (DGE) says: “The natural sweetener can also replace normal household sugar when baking, as the higher sweetening power means that smaller quantities are sufficient.”
With table sugar becoming increasingly discredited, many people are looking for sugar alternatives. In addition to agave syrup, there are sweeteners such as stevia , maple syrup , coconut blossom sugar , aspartame , erythritol, xylitol and honey that are suitable as sugar substitutes. We explain the advantages and disadvantages of using agave syrup as a sugar substitute and how it compares to other sweeteners.
Table of Contents
Agave syrup: the most important facts
Glykämischer Index: 20
Calories: 310 kcal per 100 g
Use: sweetening of food and drinks, baking
What is agave nectar?
The sugar substitute is made from the juice of the agave, which mainly grows in warm and dry regions such as Mexico. To make agave syrup, the core of the agave is first crushed and then juiced. The juice obtained is boiled down until a light-colored syrup is formed. The juice loses water when it is boiled down, which means it has a longer shelf life. Since agave syrup is a purely natural product, no artificial additives or sweeteners are used in the production. Like rice syrup or maple syrup , it is also suitable for vegan nutrition.
What is the difference between agave syrup and agave syrup?
The terms agave syrup and agave syrup refer to the same food and can therefore both be used. However, the term agave syrup is more common.
Can you replace sugar with agave syrup?
Agave syrup is similar to honey, it contains a strong sweetening power, but at the same time it has a relatively neutral and mild taste, so that when using the food, other flavors are not distorted but intensified. Agave syrup has a fairly high fructose content , which can lead to flatulence, diarrhea and abdominal pain when consumed in large quantities. Excessive amounts can also promote fatty liver , since the liver can no longer break down the sugar and instead stores it as fat. However, for healthy people and in normal amounts, fructose is not harmful.
Usually the syrup has no color and tends to be transparent – but if it is golden to brown in color , the syrup has been reduced until it contains a hint of caramel . The sweetener is easily soluble and can therefore be used very well in foods such as yoghurt or smoothies. Due to the intense sweetness, you need less than household sugar.
Agave syrup for baking
If you want to do without conventional sugar, you can use agave syrup for baking. Due to its higher sweetening power, 100 grams of sugar can be replaced by 75 grams of agave syrup. Since sugar also contributes to the consistency in some baking recipes, agave syrup is not always a suitable substitute.
Is Agave Syrup Healthier Than Sugar?
Agave nectar is slightly sweeter than regular sugar and yet has fewer calories , at just 310 per 100 grams, while sugar contains around 400 kcal per 100 grams. This means less of the syrup needs to be used for the same sweetness, saving calories. The sugar substitute also contains various minerals, secondary plant substances and trace elements. For a health effect, however, a lot of agave syrup would have to be eaten. The nutrients are therefore more of a small side effect.
Another advantage is the very low glycemic index of around 20 percent. Normal household sugar, on the other hand, has an index of around 70 percent. As a result, the blood sugar level rises and falls much more slowly, so that cravings don’t stand a chance. These properties are particularly advantageous for diabetics, since no insulin needs to be administered if the blood sugar level remains constant. The agave syrup consists mainly of fructose, i.e. fruit sugar, which is broken down by the liver. The same applies here: everything in moderation.
By the way: The World Health Organization (WHO) recommends not consuming more than six spoonfuls – around 25 grams – of added sugar per day . Since agave syrup is ultimately also sugar, it falls under this guideline. It can be helpful to rely on sugar alternatives and sweeteners such as stevia , aspartame or erythritol.
Maple syrup, rice syrup or agave syrup: what sweetens better?
Other popular sugar alternatives include maple syrup and rice syrup . Rice syrup is made from rice flour, water and an enzyme that converts starch into sugar. The difference to agave syrup, however, is that rice syrup contains no fructose, but glucose and polysaccharides. The latter cause the blood sugar level to rise only slowly, but the fructose in the agave syrup does not. Likewise, the sweetening power of rice syrup is lower than that of conventional table sugar or agave syrup. maple syruphas a very unique taste and is therefore not suitable for every dish. It tastes particularly good on pancakes or in muesli. However, maple syrup consists mostly of sucrose, which causes the blood sugar level to rise sharply.
Each sugar alternative therefore has its right to exist and is suitable for different dishes. With its stronger sweetening power compared to conventional sugar despite its lower calorie density, agave syrup is definitely suitable for sweetening. In a healthy diet, however, it should only be present in moderation.
Agave nectar is bad for the environment
To produce the sweetener, huge plantations are planted in Mexico only with agaves. However, monocultures cause an imbalance of nutrients in the soil, so that the soil becomes unusable over time. The ecological footprint increases due to water and energy consumption and imports from overseas, as shipping emits a lot of CO2. It therefore makes sense to use climate-friendly, regional honey instead, for example, to strengthen and support bee colonies.
Regional alternatives to agave syrup
As well as honey from local bee colonies, you can also replace agave syrup with syrups made from local fruits. For example, you can buy thick juice made from apples or pears . Since no Mexican monocultures are created here and much less CO2 is emitted due to the shorter transport, such domestic thick juices are significantly better for the environment. However, they are not healthy and, like sugar and other high-calorie sweeteners, should only be used in moderation.
Editor’s note: This article contains, among other things, product recommendations. When selecting the products, we are free from the influence of third parties. For mediation via our affiliate links , we receive a commission from the relevant service provider/online shop when a purchase or mediation is made, with the help of which we can continue to offer independent journalism.
