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.
- 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. 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. 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: Worse Than We Thought
Yacon: Healthy Syrup or Healthfood Fad?
Thank you!! Sarah – do you have a list of sources for all your agave statements? I would love to see it.. shoot me an email? 🙂
Hi Megan, the article is sourced at the bottom of the post.
Okay, I haven’t bothered with the agave syrup craze, because I saw the info against it about the same time I noticed it at all. BUT the place we are living in now has a GARGANTUAN agave patch growing in the backyard–the thing is about 8 feet tall, 4 feet wide, and at least 12 feet long–of solid agave plants. So…has anyone seen directions on how to do the agave sap-to-syrup thing? Coconut sugar is yummy, but I have free agave, even if I take advantage of the saponins for soap use.
Just tweeted this after a commenter at my post today left a link – very informative, thanks Sarah!
Kelly
Have you ever tried date sugar? It’s sugar made from 100% dried dates. I found it at my local Whole Foods. Just curious your thoughts on that?
Date sugar is awesome! I love it and definitely have it in my pantry.
This is rather long, but please check it out. I think using coconut palm sugar is not a good plan.
As it stands now, coconut
palm sugar is not a sustainable industry. High consumer demand for coconut palm
sugar is competing with increased demand for coconut oil and other coconut
products. There are also no standards for coconut palm sugar production, and
many of the nutrient claims are unfounded, as the quality of the coconut palm
sugar will vary greatly depending on the type of tree the sap is collected from, the age
of the tree, the time of year (rainy season or dry season), etc.
So the next time you think
about purchasing some coconut palm sugar, you need to ask yourself, “Do I need
this more than I need coconut oil, dried coconut, or coconut flour? Am I willing
to pay a higher price for coconut oil and other coconut products so that more
trees can be sacrificed for coconut palm sugar production, or at some point even
go without these products just so I can have coconut palm sugar?” The Philippine Coconut Authority in the Philippines is wisely
recommending people to plant coconut trees especially for coconut sugar
production, particularly the “dwarf” breeds that are shorter and can grow faster
(average of 5 years instead of 10 years.) But as long as consumers continue to
demand coconut palm sugar at the present time, you can be sure that growers and harvesters in the
Philippines will not wait many years to allow the supply to catch up when they
can make a greater profit now. If
current trends continue, coconuts will soon be so scarce and the price of coconut
oil will be so high that only the rich and famous will be able to afford it.
There is a reason why the
coconut sugar is so nutritious. It feeds the coconut flower that grows into a
wonderful coconut, from which we get such healthy products like coconut oil!
Coconut oil is unique in nature because of its fatty acid structure. Only human
breast milk contains similar amounts of medium chain fatty acids. Healthy
sugars, on the other hand, abound in nature. Honey is among the healthiest, and
honey production is much more sustainable than coconut palm sugar. The Philippines and other tropical
areas are rich with native flowering tropical plants that could be utilized for
wonderful tropical honeys. So please, let’s NOT sacrifice our coconut oil for
coconut palm sugar!
Here is the link to the article… http://www.tropicaltraditions.com/coconut_palm_sugar.htm
Hi Ruth, this link to the Trop Traditions article does not tell the whole tale. There are sustainable ways to get both coconut sugar and coconut oil from a tree without killing it. I think the key is to make sure the source is sustainable. There is a comment above that explains this pretty well.
Hi there,
When buying palm sugar, pls look at its source- it must also say coconut sugar to ensure the harvest is not harming the environment.
Also, with the agave nectar/syrup being bad – it actually isn’t harmful if processed without the high heat, ie, cold-processed. You can find this info buy checking out how your brand processes it.
Anyway, here’s a link to an article:
http://www.embracinghealthblog.com/agave-healthy-or-harmful/
Hope you enjoy the read 🙂
What are your thoughts on stevia? Maybe it’s a terrible sweetener and everyone knows it but me! Sorry if that’s the case…..I’m new to all of this!
Stevia is fine. It is best to use green stevia powder rather than the processed white powder.
Really? It comes in green? Where!
Frontier has it.
Hi Sarah, I was wondering what your thoughts on the sugar alcohol erythritol is. As far as I know it is natural, safe, and has a very low glycemic index and is very unlikely to casue stomach upset. I would really appreciate hearing your take on it though. Thanks!
HI Kathy, I would avoid erythritol for 3 reasons: first, it is derived from corn and secondly it is most likely derived from GMO corn unless the label says “organic erythritol” which seems highly unlikely.
Lastly, I would avoid it as it is simply not natural. It has to be manufactured after all and is not something you would encounter in nature in its basic form like honey, stevia, or cane sugar, or maple syrup.
Sarah, Thank you for the information. I am saddened to find out that it is derived from corn and that it probably is GMO.
I understand how honey is natural because it’s just found in the hive that way, but my understanding is that stevia and cane sugar do go through heavy processing as well to become the products that we use. I even looked up the processes by which they are all made. So I guess I don’t really understand the difference when you say that erythritol is manufactured and the cane sugar and stevia are natural. Erythritol seems to be made through natural processes to me using things such as enzymes and fermentation.
Sucanat and rapadura are simply cane juice that is dried. White sugar is of course highly processed.
Green stevia powder is unprocessed. Other forms of stevia are processed rather highly processed from what I understand, so try to stick with the green powder.
Ok, I understand now. Thank you!!
Great dialogue on coconut sugar. There are a number of issues that need clarification on this. And for full disclosure, my company produces coconut palm sugar under the SweetTree brand and my company is Big Tree Farms.
1) Producing coconut sugar, instead of coconuts, is not a negative. If anyone has ever been to the tropics, you’ll know that coconut trees are prolific. Like dandelions in spring time. In many tropic countries, there are so many, that many of the coconuts just go to waste. The coconut tree produces inflorescences every 3-4 months and coconuts are always growing these. And again, if you’ve every seen a coconut tree, or even a photo, you’ll see there are multiple inflorescences. There is no shortage of coconuts in the world, i can assure you.
2) Because the tree is continually producing these multiple inflorescences, the tree is continually producing nectar, that ultimately will feed the fruit that will make it grow and also produce the meat inside the fruit and also the water. This nectar is very very very high in nutrients. All the health benefits you hear about of coconut water and coconut oil are a direct result of the nectar. These multiple inflorescences can either be used for the fruit or for producing nectar; it’s really up to the farmer. Yet, in my experience, the farmers make a lot more money collecting the nectar and processing into a sugar than just selling coconuts to middle men who then sell them to larger processors for copra. These farmers, can in fact, produce coconuts and nectar at the same time from the multitude of inflorescences that continually emerge from the tree.
So, the rumor that producing nectar is a negative to the tree is grossly false.
3) The way the nectar is collected is not like maple syrup. The tree is not “tapped” the way the maple tree is. The inflorescences (flower buds) are trimmed twice a day and the nectar oozes out and is collected. It’s like trimming your hair; even though it’s cut, it’s going to keep on growing. You can see images of this process at http://www.sweet-tree.biz or http://www.bigtreefarms.com
4) Based on my experience and knowledge of manufacturing coconut sugar, of which i have a lot, I have never seen coconut sugar be able to be produced “raw”. The coconut nectar is 16% sucrose when it comes from the tree and it will ferment within 12 hours and turn into palm wine; which is commonly consumed in producing countries. The way to stabilize the nectar is to boil it. To produce coconut sugar, the 16% sucrose solution needs to be concentrated to about a 75% sucrose solution and there is just no way to do this without boiling the nectar, to avoid fermentation. Now, it can be achieved for a liquid nectar through a very very very long process (which makes it very expensive and my company has produced this), yet, in order to produce a granulated sugar, it needs to be boiled above 200ËšF and then ground into a granule.
All in all, this is an amazing product and we’ve been working with about 3,000 farmers in Indonesia for over 8 years. We were the first ones to bring a certified organic coconut sugar to the international market and based on the response we’ve seen over the last year, in particular, coconut sugar is here to stay… which is great, because it really is a wonderful alternative sweetener.
thanks for blogging about it!
frederick
Thank you for the information about agave. I was introduced to agave by a naturopath when I was cleansing Candida. She told me because it was low glycemic it wouldn’t feed yeast. I used it very moderately to help with sugar cravings. We liked it alot. Unfortunately, I have slowed my use of it because of all the info coming out about it. What is most frustrating for me is that my 3 yod is allergic to coconuts. He can’t have anything related to coconut at this point. I guess I’ll just sticking with my raw honey and maple syrup. 🙂