Agave nectar- the perfect natural sugar!
It’s vegan, it’s gluten-free, and it’s low glycemic…and it’s even touted as a sweetener recommended for diabetics. Too good to be true? You betcha. Let’s break it down.
Similar to high fructose corn syrup, agave syrup is highly refined and is high in fructose. Actually, it has a much higher content of fructose (>70% fructose) compared to high fructose corn syrup (55% fructose). Perhaps it should be renamed as “higher than high fructose corn syrup”…
The high fructose percentage is what makes agave nectar low-glycemic…and is also what makes it no bueno. Fructose has been touted as probably the single most damaging form of sugar when used as a sweetener. Table sugar, honey, and even fruit all contain fructose, but with the exception of pure liquid fructose, agave nectar has the highest fructose content of any commercial sweetener. What makes fructose bad? It is metabolized completely different than glucose. Fructose is digested in your liver and is immediately turned into triglycerides or stored body fat. Since it doesn’t get converted to blood glucose like other sugars, it doesn’t raise or crash your blood sugar levels. Hence the claim that it is safe for diabetics; however, increased triglycerides and abdominal stored body fat lead to decreased insulin sensitivity and metabolic syndrome (aka- pre-diabetes)- which over time leads to chronically HIGH blood sugars (diabetes). Fructose has also been linked to non-alcoholic fatty liver disease. To make matters worse, fructose inhibits leptin — the hormone your body uses to tell you that you’re full. In other words, fructose makes you want to eat more…and continue to grow, in a not-so-swole-way.
Check out this video for more info on Sugar: The Bitter Truth:
Just for reference:
- Apple 7% fructose
- Honey 38% fructose
- Coconut sugar is 35-45% fructose
- Table sugar 50% fructose
- High Fructose Corn Syrup 55% fructose
- Agave >70% fructose
Bottom line: Fructose is not your friend. Regularly consuming sweeteners with a high fructose content can wreak havoc on your metabolism, your waistline, your insulin sensitivity, and your liver. Agave syrup is very high in fructose…and is not something to add to your shelf. It is NOT better for you than regular sugar or high fructose corn syrup despite what the food rep at Costco tells you.
WOD: Run / DU / Burpees