Agave is a genus that is part of the Asparagaceae family. The succulent is native to several dry, hot areas of the Americas, mostly Mexico and the Caribbean.
Agave nectar
Agave nectar, also known as agave syrup, is a sweetener that you can use as an alternative to sugar. It looks like syrup, ranging in color from light to dark amber. Agave nectar is made from the processed sap of the blue agave plant (Agave tequilana), salmiana (Agave salmiana) as well as Agave americana, which is also known as maguey, or the century plant. Agave syrup is about one-third sweeter than white sugar, so you can use less of it for the same effect. It’s also vegan, so it's an attractive alternative to honey for some people.
The sap of agave plants, which is toxic to people if it's not cooked, is harvested from the heart of the plant. It's then extracted, filtered, and heated to create the product sold in stores.
Agave inulin
Agave inulin is made when the heads of the succulent plant are cut into smaller pieces and inulin is extracted by a machine. It's then processed and usually turned into a powder.
How To Use Agave
Nectar
Agave nectar has become a more popular product in recent years for people wanting alternatives to sugar. The nectar can be used in several ways, including:
- In cold drinks or cocktails, where it dissolves more quickly than table sugar
- In baking or cooking as a substitute for honey or maple syrup
- Dark amber agave syrup can be used like maple syrup on pancakes or waffles.
Inulin
Inulin, which is a good source of fiber, is usually found in powder form. You can include it in your diet in foods like:
- Smoothies or other drinks
- Baked goods, to keep them tender
- A supplement in capsule form
Agave Nutrition Information
All parts of the agave plant can be used, but agave nectar is what you are most likely to find on your grocery store shelves.
One serving of light agave nectar (1 tablespoon) contains:
Agave also has small amounts of important vitamins like:
- Riboflavin (vitamin B2)
- Pyridoxine (vitamin B6)
- Folate (vitamin B9)
- Vitamin K
These B vitamins may support your immune system in different ways.
One serving of agave inulin (1 tablespoon) contains:
- Calories: 45
- Fat: 0 grams
- Cholesterol: 0 milligrams
- Sodium: 0 milligrams
- Carbohydrates: 12 grams
- Dietary fiber: 12 grams
- Sugar: 0 grams
- Protein: 0 grams
Agave Health Benefits
Because agave syrup is made from plants, it may have compounds known as antioxidants, including flavanones, flavones, and tannins. Antioxidants are chemicals that may help:
- Reduce your risk of cancer by improving the health of your cells
- Lower your blood pressure by relaxing blood vessels and preventing blood from clotting
- Improving memory and brain health by reducing inflammation in the brain
Agave nectar also has compounds known as saponins. These compounds, also found in legumes, sunflower seeds, spinach, and tea, are thought to help your body by:
- Reducing your risk of cancer
- Lowering cholesterol
- Reducing your blood glucose when you eat
- Lowering your risk of kidney stones
The agave plant has these antioxidants, but because agave nectar is a processed food, some of these compounds may be removed during this processing.
Other nutrients found in agave nectar include B vitamins, which play an important role by releasing energy from carbohydrates to be used in your body and transporting nutrients throughout the body.
Vitamin B6, which is found in agave, plays a big role in how your body breaks down food, particularly proteins and carbohydrates. Vitamin B6 helps keep your homocysteine levels low. That can help protect you from heart disease and strokes. Vitamin B6 may also reduce morning sickness in women who are pregnant. Folate, which is also in agave, helps develop your baby's nervous system.
Vitamin K and folate in agave syrup may offer mental health benefits. Studies have found that higher levels of vitamin K are tied to a lower risk of depression. Folate may also ease symptoms of depression, but research is limited.
Inulin
Agave inulin is a prebiotic fiber thought to help improve the microbiome in your gut. Like other types of fiber, it may:
- Prevent constipation
- Help you feel full longer, so you don't overeat
- Stabilize blood sugar
- Lower cholesterol
- Reduce the risk of some types of cancer
Is agave better than sugar?
Agave nectar is often called a natural alternative to sugar, but it is a processed, highly refined product. Sugar has both glucose and fructose, which raises blood sugar levels. Agave syrup has smaller amounts of glucose than sugar does, so it doesn't raise your blood sugar levels quickly the way table sugar does. Because of this, It's low on the glycemic index (GI). If you have diabetes, a low-GI diet may help you control your blood sugar.
Potential Risks of Agave
While agave is a natural sweetener, that doesn't mean it's a healthy food.
Agave nectar has more calories than white sugar (60 per 3-teaspoon serving, as opposed to sugar's 48). You should use the product sparingly because too much of it can cause agave nectar side effects like tooth decay. It can also impact your health in a number of ways. Too much fructose has been shown to:
- Increase your risk of type 2 diabetes and insulin resistance
- Damage your liver, causing nonalcoholic fatty liver disease
- Increase your cholesterol and LDL cholesterol (the bad kind)
- Increase your risk of heart disease
- Raise your risk of having metabolic syndrome, a group of conditions including excess fat around the waist, high blood pressure, high blood sugar, high cholesterol, and high levels of fat in the blood (triglycerides)
The American Diabetes Association lists agave as a sweetener to limit, along with regular table sugar, brown sugar, honey, maple syrup, and all other sugars. The American Heart Association recommends limiting sweeteners to no more than 6 teaspoons for women and people assigned female at birth, and 9 teaspoons for men and people assigned male at birth per day, on average. That includes all sources, even agave.
You also shouldn't give agave syrup to infants because it is not pasteurized, so it isn't processed well by their developing digestive systems. If you’re craving something sweet, a better choice is an unprocessed, whole food like fruit, which comes with vitamins, fiber and other nutrients.
Agave inulin
Agave inulin is thought to be a fairly safe product but may cause stomach issues like bloating, gas, rumbling, stomach pain, and more frequent bowel movements. If you use agave inulin and have stomach upset, you may want to lower your dose and increase it over time.
Alternatives to Agave Nectar
The healthiest choice for sweetening your foods or drinks is fresh or frozen fruit. You could add it to things like yogurt, smoothies, pancakes, oatmeal, or waffles.
If you are looking for less-refined sweeteners, you may want to choose raw honey or pure maple syrup. (Be sure to check the ingredients to make sure there aren't added sugars in your syrup.) Like agave nectar, these both have more nutrients than white sugar.
Stevia, a plant-based sweetener, is also a possibility. It has zero calories, and you can use it in all the things in which you would use regular sugar. If you have diabetes or prediabetes, stevia won't spike your blood sugar the way other sweeteners do, but it can make you crave more sweet foods.
Some other natural flavorings can also help. These include:
- Vanilla extract
- Almond extract
- Cocoa powder
- Cinnamon
Takeaways
Agave nectar, made from the blue agave plant, is about 30% sweeter than sugar. It has more nutrients, including vitamin B6, but is a processed food and should be used in moderation. Agave inulin, usually found in powder form, can be a good source of dietary fiber.
Agave FAQs
What does agave nectar taste like? Light agave nectar has an almost neutral, sweet flavor. The darker the syrup is, the more caramel flavor you will taste.
How do you make infused agave? Infused agave is similar to simple syrup. Add 2 cups of water and 1 cup of agave syrup to a pot. From there, you can add herbs like ginger, cinnamon, or red pepper flakes. Bring to a boil, simmer, cool, and strain.
