What is Agave? Is it really a good alternative to sugar?

You've probably seen "Agave Nectar" or "Agave Syrup" in pretty bottles at the supermarket. Maybe a friend of yours is using it, saying it's " healthier than sugar." What exactly is agave? Is it a better alternative to sugar? Today, we'll talk about everything in a very simple way.

What is this Agave?

Simply put, agave is a plant that is somewhat similar to a cactus and grows in dry, hot regions like Mexico in the United States. To be precise, it is a nectar made from several types of plants such as `(Agave tequilana)` and `(Agave salmiana)`. The agave syrup we see in stores is made by collecting the sap from the heart of this plant, filtering it, and heating it.

There are two main products from agave:

1. Agave Nectar or Syrup: This is what we see most often. This is similar to honey, and comes in a variety of colors, from light to dark amber. It is about one and a half times sweeter than regular white sugar. So you can use less sugar than you would normally. Also, it is a good alternative to honey for those who are vegan.

2. Agave Inulin: This is made by mechanically separating the compound ``(inulin)`` from parts of the agave plant. It is usually available in powder form. It is a rich source of fiber.

How to use agave?

The way we use these two products is a little different.

Agave Nectar

• It can be added to cold drinks, smoothies, or cocktails because it dissolves faster than regular sugar.
• It can be used instead of honey or maple syrup when making cakes and biscuits.
• You can also eat the dark agave syrup on top of pancakes or waffles.

Agave Inulin

Because this is a drug, it's easy to add it to what we eat and drink.

• Can be added to smoothies or other drinks.
• When added to baked goods, it helps preserve their tenderness.
• Some people also take this as a supplement or in capsule form.

What is the nutrition in agave seeds?

Let's see how the nutritional values ​​of these two are. These figures are based on approximately 1 tablespoon.

In addition, agave nectar contains B vitamins (`Riboflavin - B2`, `Pyridoxine - B6`, `Folate - B9`) and small amounts of vitamin K.

What are the health benefits of agave?

The agave plant itself contains several health-promoting compounds.

• Antioxidants: These help protect the health of our cells, reduce the risk of cancer, relax blood vessels and lower blood pressure, and reduce inflammation in the brain, improving memory and brain function.
• Saponins: These are thought to help lower cholesterol, reduce the risk of cancer, lower blood sugar levels after meals, and reduce the risk of kidney stones.

Agave Inulin is a good source of prebiotic fiber. These help the growth of beneficial bacteria in our intestines. Also,

• Prevents constipation.
• It creates a feeling of fullness and controls unnecessary eating.
• Helps keep blood sugar levels stable.
• Reduces cholesterol.

So is agave better than sugar?

This is the problem that many people have.

Aggave nectar has a low glycemic index (GI) . Simply put, it doesn't spike our blood sugar levels as quickly as regular sugar. This makes it a little better for someone with diabetes.

But, the story doesn't end there.

Agave nectar is mostly fructose , not glucose. Fructose is a type of sugar found in fruits. However, the fructose content in agave nectar is very high (about 70-90%). Our bodies metabolize fructose in the liver.

What are the risks of agave?

Even though agave is "natural," it is not a healthy food.

1. High in calories: While 3 teaspoons of regular sugar have 48 calories, 3 teaspoons of agave nectar have 60 calories.

2. Tooth decay: Like any sweet thing, too much of it can cause tooth decay.

3. Problems caused by excessive fructose:

• It increases the risk of type 2 diabetes and insulin resistance.
• It can damage the liver and cause nonalcoholic fatty liver disease.
• It can increase blood cholesterol and bad cholesterol (LDL) levels.
• Increases the risk of heart disease.
• Increases the risk of developing metabolic syndrome (a combination of conditions such as abdominal fat, high blood pressure, high blood sugar, and high cholesterol).

Also, do not give agave syrup to infants, as it is not pasteurized and may be difficult for their developing digestive systems to handle.

Other things you can use instead of agave

If you want to eat something sweet, it's best to choose fresh or frozen fruit, which is an unrefined, whole food. It also contains vitamins, fiber, and other nutrients.

If you are looking for other options:

• Raw Honey or Pure Maple Syrup: These are also more nutritious than refined white sugar, but it's still best not to overdo it.
• Stevia: A plant-based sweetener. Zero calories. Does not raise blood sugar levels in people with diabetes.
• Vanilla or almond extract: These can add a nice aroma and flavor to food.
• Cinnamon or Cocoa Powder: These are also great ways to add flavor without adding sweetness.

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