If you are looking for a sugar substitute and you do not know which one to choose you have to bear in mind that agave syrup can be a very good alternative.
In this article we will tell you what exactly this agave syrup is, what it is for, what benefits it has and how it is used.
Agave syrup is usually recommended to all those who want to continue sweetening their days but without endangering their figure. Currently in supermarkets we find many alternatives to sugar and they are ideal for all those people who want to lose weight.
On the same shelf as sugar or honey, we find many different types of sweeteners, such as stevia or in this case, agave syrup, a product that can be used both in prepared foods and beverages.
What exactly is agave syrup?
Agave syrup or syrup is also known as agave nectar, and is produced from the plant of the same name. It is a plant that is native to Mexico, and from its leaves the sap is extracted, a liquid that after boiling for hours, acquires a much more solid consistency and similar to a brown syrup and sweet taste.
From this plant, which is the Agave, it is also possible to make fermented drinks such as tequila. Agave sap is rich in inulin, a soluble fiber made up of both fructose that they are linked to glucose.
When the syrup becomes darker, sweeter and stronger is its flavor, which is also reminiscent of caramel. Almost all the sugar it contains is known as fructose, this syrup has a greater sweetening capacity than sugar.
How is agave syrup used?
Agave syrup has a consistency similar to honey, but a little more liquid, dissolves more quickly and has a neutral flavor, it also allows it to be used in many recipes such as a substitute for regular sugar, both to sweeten hot and cold drinks, pastries or your recipes of a lifetime.
We have to bear in mind that given the peculiarity of agave syrup we have to be aware that we cannot always substitute sugar of a recipe for agave syrup, but we can try it.
Sugar levels in agave syrup
Agave syrup does increase sugar levels, although not as much as refined white sugar. This occurs because it does not contain as much glucose, agave syrup contains mainly fructose, which is metabolized differently from sugar.
Although it is healthier than sugar, we have to emphasize that an excess of this agave syrup it can increase our levels of uric acid, triglycerides and cholesterol.
Properties of agave syrup
Agave syrup can be found in many supermarkets today, and it is a product that contains 99,5% sugar, which has lost all fiber, minerals and vitamins.
Regarding the composition, we find that it is about 92% fructose and 8% glucose. Being rich in fructose, it does not stimulate insulin production as much as sugar, which makes it a more suitable food for diabetics.
Agave has a similar content to sugar, but what we have come to say is that fructose is sweeter, so with a lower amount it will be possible to sweeten enough saving calories.
These are the properties that we highlight the most:
- It's sweeter than sugar, so less is needed to sweeten a recipe or other food.
- Has a lower glycemic index than sugar, which allows you to lose weight in a faster way.
- It has fewer calories than white sugar.
What is the equivalence for using agave syrup as sugar?
As we have been advancing, this delicious syrup sweetens more than sugar, so we could substitute the equivalence in that when 100 grams of sugar are used, 75 grams of agave syrup would be needed.
So for any type of recipe in which we want to use agave syrup, we would have to multiply by 0,75. That is, the amount of sugar x 0,75 = necessary amount of agave syrup in grams.
Agave syrup as a healthy alternative.
It is generally recommended as a healthy alternative to sugar for a number of reasons:
- The glycemic index of agave syrup is only 20, while that of table is 70.
- It is very useful for all people who are looking for slim down.
- Fructose does not stimulate insulin production and agave syrup is a food especially suitable for diabetics.
- Its biggest disadvantage is the high level of fructose.
Is fructose a health problem?
We could say that the biggest problem with agave syrup is that despite having a low glycemic index, yes it has a high level of fructose, since it is around 90%. It is true that all fruit contains fructose and it is healthy since it is accompanied by fiber, however, this syrup has lost a large amount of fiber and is no longer so healthy.
Fructose is absorbed slowly before reaching the liver, and is converted into fat by the liver, leading to weight gain if consumed in an uncontrolled manner. It can also cause some resistance to leptin, the hormone responsible for sending the signs of satiety to stop eating.
An excess of fructose is associated with a development of obesity, hypertension, increased insulin resistance and type 2 diabetes. It is also unsuitable for people with fructose intolerance.
Calories in agave syrup
Agave syrup is not a light product, although it is healthy it does not mean that it does not make us fat, for 100 grams of product we would obtain around 305 calories, while sugar would provide us with about 390 calories.
The difference, as we advanced, is that agave syrup sweetens more than sugar, so we would need less for our recipes, thus reducing the amount of calories.
Finally, we have to keep in mind that agave syrup provides us with sodium, potassium, iron and vitamins C and EBut to enjoy all these micronutrients you need to eat a large amount.
In addition, the sap when exposed to high temperatures, its enzymes and fruits are converted into fructose, and the agave loses much of its properties.