Trendy Bytes: Agave

Photo courtesy of Suzie T (flickr).

Agave nectar or agave syrup seems to be one of the latest celebrities in the world of sweeteners.  Agave syrup has a slightly thinner consistency than honey and is considerably sweeter than regular table sugar, and it has been touted as a more superior alternative to refined sugar or high fructose corn syrup (HFCS).  It's often acclaimed for being a more natural sweetener and for its low glycemic index.  On its rise to fame, agave nectar has gained many fans hopeful that this new alternative sweetener will help them accomplish things, such as improved nutrition and weight loss.  So, how does it stack up against the competition?

Agave syrup, that's just a naturally-occurring nectar that is simply extracted from the agave plant, like aloe from an aloe plant, right?  Not necessarily.  There are several different species of agave that can be used to produce agave syrup; however, regardless of where it comes from, the liquid extracted from the agave plant undergoes heat and/or enzyme treatment that breaks down larger carbohydrate molecules into simple sugars, fructose and glucose.  This process vaguely reminds me of the one used to make HFCS.  Natural? You be the judge. 

Agave syrup has a lower glycemic index than sugar, so it's better for me, right?  Not so fast!  The glycemic index (GI) of agave syrup ranges between 10-35, which is considerably lower than the comparative standard of 100 for pure glucose or white bread.  However, the GI has its flaws.  While most GI test portions included 1-2 Tbsp of agave syrup, most people using it would not just eat 1-2 Tbsp of pure agave syrup alone.  They often use it in or on other foods, and each food or beverage consumed with that meal affects the overall glycemic response. There are other factors, such as the presence of diabetes, that can affect glycemic response, too.  Consider this, some vegetables, legumes, and fruits have a higher GI than fructose, but does that mean they aren't nutritious?  While many diet books and programs proclaim the benefits of the low-GI diet for weight management, the evidence doesn't really support its use for this purpose.  On the other hand, some evidence suggests that using the GI may be helpful for those who have diabetes.  However, carbohydrate counting continues to be the most effective dietary strategy for managing blood sugar levels for those with diabetes.

Well, it's got to be better than high fructose corn syrup or table sugar, right?  As previously mentioned, agave syrup is actually composed of fructose and glucose.  In fact, HFCS is 55% fructose and 45% glucose, table sugar is 50% fructose and 50% glucose while agave syrup can range between 85 - 97% fructose and 3-15% glucose.  Yes, its fructose composition is even higher than HFCS. Gasp!  (That is actually what contributes to its low GI.)  Some studies suggest that high intakes of dietary fructose (>/=20% of total calorie intake or about 50-100 g/d; 1 Tbsp of agave could provide about 14-15 g of fructose) may contribute to elevated triglycerides and increased LDL-cholesterol in certain populations.  For individuals with fructose malabsorption, consumption of agave syrup may contribute to digestive disturbances, such as bloating and abdominal discomfort, due to its high fructose content.  While the actual agave plant may have a high antioxidant capacity, agave syrup appears to have lower antioxidant levels than raw cane sugar, dark and blackstrap molasses, maple syrup, and honey.  Also keep in mind that agave contains approximately 4 calories per gram or about 16 calories per teaspoon, which is comparable to both HFCS and table sugar.  Essentially, agave syrup is another form of sugar.  Because it is not naturally occurring in foods, it is considered an added sugar in the diet, and current guidelines recommend limiting the intake of added sugars.

On the bright side, agave syrup is sweeter than regular sugar (thank the higher fructose content), so users report needing to use less to sweeten their beverages and food.  That could help reduce overall added sugar and calorie intake.  It is also a vegan-friendly alternative to honey.

What's the bottom line?  Agave nectar is not necessarily more nutritious than table sugar, honey, or HFCS.  It's a form of added sugar, and it's best to curb our intake of added sugars to achieve our best health.  In more practical terms, my advice is to move toward 2 or fewer servings of added sugar, like agave nectar, daily while focusing on consuming enough of the more nutritious foods, such as vegetables, fruits, and legumes.

The au natural sweetener?

There's a lot of buzz in the food and nutrition world about a couple of new natural zero-calorie sweeteners, Truvia (from Coca-Cola) and PureVia (from PepsiCo). These two sweeteners contain stevia, an extract from a plant native to South America, and the FDA recently approved the use of these sweeteners as food additives that have been declared GRAS (generally recognized as safe). Some controversy swirls around stevia and stevia-containing sweeteners for several reasons. First, previous studies in animals suggested that high doses could result in male infertility and fewer and smaller offspring for females while other studies suggested potential cancer-causing activity. Critics of this approval also point out the loopholes in the GRAS identification since the testing on safety can be carried out by manufacturers themselves, which creates an obvious potential bias, and the companies can actually self-declare the safety of the additive without actually notifying the FDA or consumers. Therefore, the FDA does not need to review or approve this GRAS declaration of the scientists conducting the studies, and the only way for the FDA to reverse the GRAS classification is through litigation where it would have to prove that the additive is actually unsafe for human consumption. While stevia has been used in foods in countries such as Japan for decades, it has been banned in the European Union, Singapore, and Hong Kong.

What about the other side of the story? Well, the fact remains that stevia-extracts have been used in Japan and Brazil for many years with no reported harm to humans. Other studies have refuted previous trials regarding the physiological effects of stevia. Recent safety studies evaluated the effect of the equivalent of a 150 lb. person consuming 1,000-2,000 daily servings of stevia-sweetened beverages and findings indicated no harmful effects on general health, male or female fertility, and growth or development of adults or their young. Results are mixed on whether or not stevia-containing products may actually have positive effects on health, including blood pressure and blood sugar control in people with type 2 diabetes. In 2006, the World Health Organization (WHO) reported that stevia-extracts were not genotoxic (damaging to cell's genetic material) or cancer-causing based on their own research findings.

Many people are eager to taste the new naturally-sweetened beverages from Coca Cola and Pepsi as these products will likely be rolled out very soon in the U.S. What about you? I must admit that as a foodie, I'm very curious! I've actually tried stevia as a sweetener a long while back although I wasn't a big fan back then. Maybe these new formulations will provide a better taste? After doing my own investigation, I say that moderation is key here as I would with any alternative sweeteners. A possible guide on consumption could come from Australia and New Zealand's acceptable daily intake recommendations of about 4 mg/kg of body weight. For a 150 lb person, this could be the equivalent of about 1.5 cans of a stevia-sweetened beverage daily (and this includes a 100-fold safety cushion). To be honest though, you're probably better off consuming water, low-fat milk, 100% fruit juice or green tea for fluids or other nutrients, antioxidants, or phytochemicals rather than relying on these stevia-sweetened beverages from a nutrition perspective.