Agave nectar has taken the health food world by storm over the past few years. Touted as a healthy, natural, low glycemic sweetener that is helpful for those with blood sugar issues, in truth, agave nectar is nothing more than another highly processed sweetener with no redeeming nutrient value whatsoever.
The list of problems with agave nectar is long. Below is a brief compilation.Â
- Contrary to popular belief, agave is not made from the dried sap of the agave plant but rather the starchy root bulb.  (A natural agave syrup made from the sap is indeed made in Mexico, but it is very expensive and availability limited).
- Conversion of the starchy agave root bulb into “nectar” requires a highly chemical process using genetically modified enzymes. This process is very similar to the production of high fructose corn syrup (HFCS).
- Amber colored agave nectar is made by burning the fructose (above 140F) as it is being refined.  There is no gourmet quality to it and it certainly does not contain more minerals that the clear, light agave syrup.
- Agave nectar is not raw even if labeled as such. Â Perhaps the reason is that the heat required to produce agave is below pasteurization temperature (161F) which then allows a misleading, untruthful “raw” label via a USDA loophole. Similar deceit is used by Organic Valley in the labeling of some of its cheeses which are labeled raw but, in fact, are not raw at all.
- As consumers are becoming more aware of the problems with agave, manufacturers are starting to use the pseudonym “chicory syrup” on labels of the amber colored agave nectar to further mislead and deceive.
- Saponins are present in the agave and yucca plants in large amounts. This toxic steroid derivative disrupts red blood cells and should be avoided during pregnancy as it can induce miscarriage by stimulating uterine blood flow. Beware of industry propaganda which suggests saponins increase hydration and cellular uptake of water. Saponins have no beneficial effect when consumed and any suggestion to the contrary is simply a marketing ploy.
- Agave nectar labels do not conform to FDA requirements and the FDA has so far made no attempt to enforce violations. Hence the consumer is led to believe that store bought agave is an unprocessed and traditional Mexican sweetener which couldn’t be further from the truth.
- The fructose in agave nectar is not L-fructose which is the primary fructose molecule in fruit or honey.  Rather, it is D-fructose which is a reverse isomer with reverse polarity to the small amounts of natural D-fructose found in fruits. Alarmingly, this means that the D-fructose in agave is not recognized by the human body as are natural forms of fructose that are used for energy utilization. Instead, the unnatural form of D-fructose in agave primarily raises triglyceride levels and increases adipose (fat) tissue.
The bottom line? Agave syrup is a man made sweetener with no beneficial or redeeming qualities whatsoever. Â Period.
Coconut Sugar vs Agave
Coconut sugar, also referred to as coconut palm sugar, is a truly natural, low glycemic alternative to agave nectar. Made from the sap of the coconut palm, coconut sugar is a source of minerals, vitamin C, B vitamins, and some amino acids. This sweetener is also available as jaggery.
It is a highly sustainable sweetener contrary to rumors against it swirling on the internet.
The glycemic index of 2 TBL of agave is about 30 whereas coconut sugar is slightly higher at 35. The good news is that coconut sugar is not super high in fructose like agave. As such, it will not primarily contribute to fat tissue storage and high blood triclycerides.
It seems that coconut sugar vs agave is truly a wonder sugar. It does not overly stress the pancreas nor the liver such as what would happen with cane sugars and agave, respectively.
Of course, moderation is key as with the use of all natural sweeteners including a herbal substitute like stevia. For those with caloric content, no more than 3 TBL per day (or 5% of total calories) is a good rule of thumb. Any more risks a depressive effect on the immune system for a day or two.
The brand of coconut sugar I buy uses low temperature processing that simply involves evaporation of the sap from the coconut blossoms into crystals. Evaporation temperature is about 100F for an hour or two. As a result of this low temperature, enzymes remain intact.
Other brands of coconut sugar boil the nectar down to crystalize it, so check labels carefully or contact the manufacturer first if you desire raw coconut sugar.
Coconut sugar is mildly sweet and has no coconut flavor. It can be a healthy addition to any of your traditional dessert recipes!
Sarah, The Healthy Home Economist
Sources and More Information
Agave Nectar:Â Worse Than We Thought
Yacon: Healthy Syrup or Healthfood Fad?
Great Information! Thank you! In general, I try to steer my clients to eating sugar in its natural whole state form, like having a piece of fruit. I treat fruit as a dessert. However, I understand that people like having treats and I think it’s great for them to have an all natural alternative. Sarah, this is really tremendous information. Do you by chance have the same amount of detailed information for Stevia (in liquid form) and Maple Syrup. I think Maple Syrup has a high glycemic index and heavy in calories, however, it is supposed to have a great level of nutrients if you buy Grade B. The Master Cleanse uses Maple Syrup because of it’s nutrient value. Thanks!
HI Jackie, as I was writing this article (a couple of weeks ago), I researched the glycemic index of maple sugar and sucanat. I seem to remember Grade B maple syrup being somewhere in the 60’s and sucanat being even higher than that. Neither could be considered low glycemic even though they are whole natural sweeteners with high mineral content. If anyone can confirm this either way, please do.
Can you use coconut sugar to make kombucha with? i’ve heard that the SCOBY needs regular white cane sugar rather than mineral loaded succanat and the like… is this true? do you know what would happen to the mother if palm sugar was used?
I knew agave was bad, I stopped using it almost 2 years ago. I was sad, too, because I liked it. I even [ugh] used it while pregnant with my son! I suspect my third baby will be the healthiest yet because I know better on all this junk….
“The fructose in agave is not L-fructose which is the primary fructose molecule in fruit or honey. Rather, it is D-fructose which is a reverse isomer with reverse polarity to the small amounts of natural D-fructose found in fruits.”
THAT is the most critical piece of information in this whole post, if you ask me. I’ve seen several people, especially Mercola, criticize raw honey because of its “high fructose levels, even higher than HFCS.” But I knew there absolutely had to be more to it than that! THAT is the missing piece of information. Clearly natural, raw honey is far superior to HFCS! Comparing raw levels of fructose while ignoring their source and form is ignorant. So, you’ve finally answered that problem for me. Thanks!
http://www.tropicaltraditions.com/coconut_palm_sugar.htm
Sarah, have you read this article about palm sugar and how it is affecting the coconut industry? I would love to hear your thoughts on it!
Thanks
I had heard about this & was wondering the same thing.
I also read this article. I’m beginning to think that sugar, no matter the form, is just not that healthy for us and shouldn’t be eaten.
Hi Lori, Lisa, and Flip Tiffy, this is concerning information about coconut trees that produce coconut sugar can no longer produce coconuts. I have found conflicting info .. that perhaps with a 4 month rest period each year, the tree can produce both if the farmer is careful and tends his trees wisely:
http://coconutsugar.org/makingofcocosugar.php
That being said, there’s no doubt that there would be abusive practices that would sacrifice trees which is not good. However, there is additional environmental benefits to coconut sugar:
Coconut trees produce an average of 50-75% more sugar per acre than cane sugar and require much much less pesticides, fertilizers etc.
This is exactly what I was going to share.
I used the last of my agave several months ago and have not bought any. Right now I use Rapadura, maple syrup, raw honey and some stevia. Occasionally I buy regular brown sugar but rarely. I’ve been reading great things about coconut sugar and I’m definitely getting some soon. Kelly at The Spunky Coconut blog posted some great info on it. Thanks Sarah.
Magda,
You may wish to confirm your brown sugar is not derived from GMO sugar beets. Seems nothing is sacred anymore!
-Michelle
You can make brown sugar at home, and it’s much healthier. Take white sugar (choose wisely) and mix with molasses. You can make “light” or “dark” brown sugar this way 🙂 Molasses is very nutritious.
You can buy sucanat which is unprocessed cane juice which already has the molasses in there naturally.
Thanks for the information on coconut sugar. I will look for it at the health food store.
My friend asked me if she would get the same sort of benefit from eating the meat of a ripe coconut that one gets from coconut oil. I imagine not, but I’d love to hear your opinion on this. Maybe you would like to do a post on fresh coconut.
P.S. I’m finally going to try making my first batch of beet kvass tonight.
Sarah, I forgot to ask you about this when I commented earlier–to substitute coconut sugar for regular granulated sugar — would the amount be the same?
Hi Julie, I sub 1:1 and it seems to work fine.
I was wondering if you had any experience or knowledge with xylitol. It has a low glycemic index, but I don’t know anything about how it is made or anything else really.
Xylitol is a sugar alcohol with a low glycemic index. It can cause gas, because it draws water into the intestine. I can’t tolerate them (sugar alcohols) personally. I also think they have a somewhat “artificial” flavor.
Thank you for the information on coconut sugar. I plan to get some.
Wilderness Family Naturals sells coconut sugar for a much better price. It would be worth checking out.
They do sell an excellent product, don’t they? I have them listed on my Resources page also as they are a sponsor of Real Food Media! 🙂
https://www.thehealthyhomeeconomist.com/resources//
Just realized Wilderness Family Naturals is not on my Resources page YET. They are a Real Food Media sponsor and should be going up on there very soon so check back in a week or so.