Agave Syrup: Safe Sugar Alternative or Sweetly Masked Menace?

Agave syrup or agave nectar is a liquid sweetener made of the juice of agave plants. A traditional Mexican crop, agave is the same plant from which tequila is derived. Proponents of agave syrup claim that it is an all natural and organic product, has a low glycemic index, and is useful for diabetics as a fructose-based sweetener. However, health food experts are challenging all three of these claims.

Agave Syrup Production: Organic Tradition or Over-Processed?

Families have been boiling down and distilling liquids derived from agave for centuries (ShakeOffTheSugar). Many health-conscious foodies, such as San Francisco Chronicle reporter Amanda Gold, promote agave syrup in part because it is believed to be organically grown. Leading the charge is consumer Rami Nagel, who goes so far as to accuse agave syrup manufacturers of blatant false advertising. In an article circulating the Internet, Nagel cites an FDA raid on an agave distributor in 2000, in which highly refined agave nectar was falsely labeled. The distributor went out of business as a result of the raid, and its owners into hiding (Chris Gupta).

Whether or not it is grown organically, many believe the syrup to be minimally processed and therefore a natural food. Commenting on the product as an organic and natural alternative, Gold writes: "Although it's made through a process of heating and filtering to form the thickened nectar - and therefore not served in its completely natural state - it's still an environmentally conscious choice as a sweetening alternative." However, it is believed by many natural foods and holistics experts that the nectar being sold in the United States is a new highly processed form of the syrup, having been developed in the 1990's (Chris Gupta, Madhava). Raw foodist John Kohler (Living and Raw Foods) points to high processing temperatures of between 140 and 160 degrees Fahrenheit, which lead many raw food dieters to boycott the nectar as not raw enough.

Critics levy another fraud claim at agave syrup producers. Rumors abound on the Internet alleging that some brands of agave syrup, if not all, are regularly diluted with high fructose corn syrup (HFCS). Kohler writes of first-hand conversations with industry insiders affirming this. Author and Radio host Connie Bennett (SUGAR SHOCK!) recently wrote that she had learned of the agave/HFCS fraud but was afraid to comment on the rumor until it had been sufficiently corroborated by knowledgeable peers such as Kohler.

No Better than High Fructose Corn Syrup?

Speaking of HFCS, consumers likely would not know the difference if it had been added to the agave product. This is because most agave syrups are as much as ninety percent (90%) fructose (ShakeOffTheSugar). Proponents recommend the product for use by diabetics because fructose, when consumed from natural raw fruit sources, has a lower glycemic index than sugar and is more easily tolerated (SFGate). Experts continue to debate whether fructose derived from agave syrup is processed in the body as natural fructose or in a manner similar to HFCS. Regardless, fructose can only be digested by the liver - and as such, a heavy reliance on agave products to sweeten foods can lead to liver malfunction and disease (The Weston A. Price Foundation, SFGate, Chris Gupta). In comparison, HFCS is approximately fifty percent (50%) fructose.

That the product contains 90% fructose is troubling to critics for other reasons. When eaten with or after heavy foods (as sweeteners typically are), the lower glycemic value of the sweetener is negated by the higher values present in the other foods (ShakeOffTheSugar). Under these circumstances, agave sweeteners seem pointless as a sugar alternative. Additionally, health experts recommend that diabetics and others moderate the consumption of fructose, as it may lead to unwanted weight gain. This is due in part to fructose being more easily converted to fat than other sugars in the body (Diabetes Health).

Safe Sweetener or Suspicious Syrup?

As with all controversial food (such as soy and HFCS), chose agave nectar in moderation. A little bit here and there is unlikely to disrupt the body. However, consumers should cautiously make the syrup a regular part of their diets.

Sources:

"Agave Nectar." Madhava.

Amanda Gold, "Food Conscious: Just a spoonful of agave syrup." SFGate.

Bill Sanda, BS, MBA, "The Double Danger of High Fructose Corn Syrup." The Weston A. Price Foundation.

Christopher R. Mohr, MS, RD, LDN, "The Dangers of High Fructose Corn Syrup." DiabetesHealth.

Lynn Stephens, "The Awesome Agave." ShakeOffTheSugar.net.

Chris Gupta, "Rami Nagel's Agave Nectar, The High Fructose Health Food Fraud." Chris Gupta.

Connie Bennett, "Agave May Not Be As Healthy As You Think: Get the Truth About This High-Fructose Sweetener." SUGAR SHOCK! BLOG.

John Kohler, "The Truth about Agave Syrup: Not as Healthy as You May Think." Living And Raw Foods.