Is agave syrup he althy? We can find it on the shelves of natural food stores, it is considered an excellent substitute for unhe althy sugar, a natural product produced using traditional methods, ideal for diabetics, because it has a low glycemic index. It is used by many people who are careful about what they eat and want to eat he althy. Is it right?
Agave syrupis often presented as a natural product made according to a traditional recipe by Mexicans. How does it actually look like? How much does the current method of producing agave syrup have in common with the traditional one from several hundred years ago?
How is agave syrup made?
Agave is a cactus plant found in over 100 species from the southern United States to northern South America in hot and dry climates. The best known species areAgave tequilianaandAgave salmiana . Agave is associated with the use in the production of alcohols - tequila, mezcal and pulque, and recently also sweetening syrup, which is mainly produced in Mexico. To obtain agave syrup, its core is used, which is shaped like a pineapple and weighs from 25 to 75 kg. The starch and inulin-rich core juice is pressed and then cooked or enzymatically processed to obtain a high fructose syrup. The next step is refining and filtration. Finally, we get practically pure sugar, although depending on the producer, the amount of fructose in the syrup may vary between 56-92%, and glucose - 8-20%.
The main component of agave syrup is fructose, which disrupts the mechanism of hunger and satiety
After the purification processes, virtually no additional ingredients remain in the agave syrup that could make it he althier. Before the industrialization of syrup production, it was made from agave leaves, it was not subjected to purification, but only a long boiling in order to evaporate excess liquid. Despite the traditional production method and a much better composition than the current product, it was still primarily a sweetener, although miel de agave syrup with he alth-promoting properties was also prepared. We must remember that beet sugar, which has a very bad reputation among supporters of proper nutrition, was already produced at the end of the 18th century.century, so in this respect also it could be considered a traditional product. However, there is probably no one who will risk saying that sugar is he althy.
Nutritionists and he alth-nutrition specialists accuse glucose-fructose syrup of negative he alth effects and criticize its addition to food products. At the same time, unaware consumers are sold practically the same product (with an even higher concentration of fructose) as a he althy sugar substitute, added to muesli bars and "fit" desserts for a much higher price. There are also cases of adulteration when corn glucose-fructose syrup is sold as agave syrup.
Properties of agave syrup
Agave syrup can be purchased in a form similar to liquid honey. It is dense and has a golden brown color, which varies depending on the manufacturer. Some syrups have a nutty aftertaste. The intensity of the syrup's flavor depends on its color. Bright syrups add sweetness, but do not change the taste of the dishes. The darker the syrup, the stronger the caramel flavor it gives to the dishes. Agave syrup can be used to sweeten hot and cold drinks, to pour over waffles and pancakes, add to muesli, ice cream, cottage cheese and cakes.
100 g of agave syrup provides 310 kcal, which is about 25% less than sugar
Agave syrup has a low glycemic index, which is 15-30 and is dependent on the fructose content - the more fructose in the composition, the lower the GI. For this reason, it can be recommended to people with diabetes, as it will not cause a sudden release of insulin into the blood, as fructose is not directly absorbed into the bloodstream. However, the glycemic index is not enough. Agave syrup is, unfortunately, a nicer variety of glucose-fructose syrup, which has the same negative effect on he alth. It is also not low in calories as many people believe. 100 g of agave syrup provides 310 kcal, which is about 25% less than sugar. However, it is sweeter, so you can use less of it in the kitchen and, consequently, reduce the amount of calories by up to half compared to the use of sugar. Research into the he alth effects of fructose has come to an alarming conclusion that suggests that fructose syrups are dangerous for everyone, not just diabetics.
Why is excess fructose harmful to he alth?
High fructose consumption leads to excess weight in its most dangerous form - by making internal organs fat. It has also been noted that it contributes to the development of insulin resistance in tissues and increases the risk of developing type II diabetes. Glucose and fructose, even though they havesimilar structure, they are completely differently metabolized in the body. Glucose can be used by virtually all cells in the body, while fructose is only processed by the liver. As a result of fructose metabolism, uric acid is formed, the high concentration of which causes a painful disease - gout, but most of all triglycerides, which contribute to the development of atherosclerosis and other cardiovascular diseases.
After consuming products with fructose, we will feel satiety much slower, because fructose slows down the secretion of leptin - the hormone responsible for signaling to the brain to satisfy hunger. So we can eat more, which weight controls should be careful about. Unfortunately, adding agave syrup instead of sugar to the dough will not make the baking he althier. In addition, we can cause problems with controlling the feeling of satiety.
When talking about fructose in agave syrup, we must refer to the fruit in which fructose is the source of sweetness. No fruit, even dried fruit, contains such a high concentration of fructose as agave syrup. In fresh fruit, the amount of fructose in 100 g is from about 1 g to about 9 g, which is even several dozen times less than in syrup. We also have to look at the product as a whole. Besides sugar, fruit contains fiber, vitamins and minerals, all of which, when taken together, have great he alth benefits.
Agave syrup is widely used in the kitchen, it is also added to ready-made sweets from the "fit" shelf. There are also many supporters of its taste. Unfortunately, it is a product that is detrimental to he alth and can cause a lot of damage if consumed high. More and more people involved in nutrition emphasize that agave syrup is one of the most overrated food products. It is considered natural, he althy and recommended for people on a diet. In reality, however, these features cannot be attributed to him.