Agave is also fermented to make tequila.
It’s easy to see why agave nectar appears to be a smart alternative to table sugar, as it’s lower on the glycemic index (GI)—one indication of how a given carbohydrate is likely to affect the levels of glucose (sugar) in the blood.
However, this assessment isn’t as cut-and-dried as it may seem. If you have diabetes, you’ll want to understand how agave sugar really stacks up to sugar before working it into your diet or that of someone with the disease you care for.
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Agave Nectar vs. Table Sugar
The differences between agave nectar and table sugar are negligible when it comes to calories, carbs and total grams of sugar. They diverge in terms oftypeof sugar and where each ranks of the glycemic index. It is these two factors that make agave nectar a questionable alternative to sugar.
1 Teaspoon Table Sugar16 calories4 grams carbohydrates4 grams sugar50% sugar from fructoseGI rank: 60 to 651 Teaspoon Agave Nectar20 calories5 grams carbohydrate4.7 grams sugar90% sugar from fructoseGI rank: 20 to 30
1 Teaspoon Table Sugar16 calories4 grams carbohydrates4 grams sugar50% sugar from fructoseGI rank: 60 to 65
16 calories
4 grams carbohydrates
4 grams sugar
50% sugar from fructose
GI rank: 60 to 65
1 Teaspoon Agave Nectar20 calories5 grams carbohydrate4.7 grams sugar90% sugar from fructoseGI rank: 20 to 30
20 calories
5 grams carbohydrate
4.7 grams sugar
90% sugar from fructose
GI rank: 20 to 30
Fructose
Fructose is a simple sugar (monosaccharide) found naturally in fruits and vegetables. It is relatively low on the glycemic index. However, when fructose is highly processed—as is the case with agave nectar—it can become problematic if consumed in excessive amounts.
Fructose is metabolized in the liver, which turns excess fructose into triglycerides—a type of fat—some of which can become trapped and lead to any of a number of chronic medical conditions. For example, large amounts of high-fructose corn syrup have been linked tonon-alcoholic fatty liver disease, insulin resistance, metabolic syndrome, obesity, and type 2 diabetes.
FoodFructose PercentageAgave Nectar90%High Fructose Corn Syrup55%Table Sugar50%Whole, Fresh Fruit5 to 6%Glycemic IndexFoods and beverages that are low on the glycemic index, typically defined as those with a score of less than 55, are less likely than higher-ranking foods and beverages to cause spikes in blood sugar levels.Agave’s ranking of 20 to 30 certainly places it in the category of low glycemic foods. However, there is some controversy regarding the usefulness of the GI for controlling blood sugar. This is because the index doesn’t account for portion sizes of foods. What’s more, many of the factors that determine a food’s GI score (how the food is prepared, for example, or the laboratory in which it is measured) can be inconsistent.In other words, the fact that agave nectar is a highly processed sweetener containing a high percentage of fructose, paired with the possible inaccuracy of the Gi for determining a foods true potential affects on glucose levels, makes it a less viable alternative sweetener for people with diabetes than it appears to be at first glance.Ups and Downs of Blood Sugar in DiabetesA Word From VerywellIf you have diabetes, it is advisable to reduce your intake of all types of sugar, including agave. If you really want to use a sweetener, try honey or maple syrup, which contain beneficial vitamins and minerals, or no- orlow-calorie natural alternatives, such as stevia or monk fruit.Frequently Asked QuestionsAs a sweetener, the primary benefit of agave nectar is that calorie for calorie it is almost twice as sweet as table sugar. This means you need less agave to get the same result.Every person metabolizes food differently. People with diabetes need to limit the amount and types of sugar in their diet and should monitor their blood sugar.Agave has a low glycemic index, which may make it easier on your blood sugar than other sweeteners. It is also sweeter than sugar and honey, so you need less agave to get the same amount of sweetness. However, it contains more fructose, which may affect some people’s blood sugar more than others.The only way to know how agave affects you is to test your blood sugar after using it.It depends. In baking, you can substitute agave for honey at a 1-to-1 ratio. But nutritionally, honey and agave are different.Honey contains more vitamins, minerals, and other micronutrients than agave. Honey also has a lower fructose ratio, making it easier on blood sugar than agave.One big difference: Agave tastes sweeter than honey, so you may need to use less of it to sweeten your coffee.Everybody is different and the only way to know for certain how agave and honey measure up on your blood sugar is trial and error.
Glycemic Index
Foods and beverages that are low on the glycemic index, typically defined as those with a score of less than 55, are less likely than higher-ranking foods and beverages to cause spikes in blood sugar levels.
Agave’s ranking of 20 to 30 certainly places it in the category of low glycemic foods. However, there is some controversy regarding the usefulness of the GI for controlling blood sugar. This is because the index doesn’t account for portion sizes of foods. What’s more, many of the factors that determine a food’s GI score (how the food is prepared, for example, or the laboratory in which it is measured) can be inconsistent.
In other words, the fact that agave nectar is a highly processed sweetener containing a high percentage of fructose, paired with the possible inaccuracy of the Gi for determining a foods true potential affects on glucose levels, makes it a less viable alternative sweetener for people with diabetes than it appears to be at first glance.
Ups and Downs of Blood Sugar in Diabetes
A Word From Verywell
If you have diabetes, it is advisable to reduce your intake of all types of sugar, including agave. If you really want to use a sweetener, try honey or maple syrup, which contain beneficial vitamins and minerals, or no- orlow-calorie natural alternatives, such as stevia or monk fruit.
Frequently Asked QuestionsAs a sweetener, the primary benefit of agave nectar is that calorie for calorie it is almost twice as sweet as table sugar. This means you need less agave to get the same result.Every person metabolizes food differently. People with diabetes need to limit the amount and types of sugar in their diet and should monitor their blood sugar.Agave has a low glycemic index, which may make it easier on your blood sugar than other sweeteners. It is also sweeter than sugar and honey, so you need less agave to get the same amount of sweetness. However, it contains more fructose, which may affect some people’s blood sugar more than others.The only way to know how agave affects you is to test your blood sugar after using it.It depends. In baking, you can substitute agave for honey at a 1-to-1 ratio. But nutritionally, honey and agave are different.Honey contains more vitamins, minerals, and other micronutrients than agave. Honey also has a lower fructose ratio, making it easier on blood sugar than agave.One big difference: Agave tastes sweeter than honey, so you may need to use less of it to sweeten your coffee.Everybody is different and the only way to know for certain how agave and honey measure up on your blood sugar is trial and error.
Frequently Asked Questions
As a sweetener, the primary benefit of agave nectar is that calorie for calorie it is almost twice as sweet as table sugar. This means you need less agave to get the same result.
Every person metabolizes food differently. People with diabetes need to limit the amount and types of sugar in their diet and should monitor their blood sugar.Agave has a low glycemic index, which may make it easier on your blood sugar than other sweeteners. It is also sweeter than sugar and honey, so you need less agave to get the same amount of sweetness. However, it contains more fructose, which may affect some people’s blood sugar more than others.The only way to know how agave affects you is to test your blood sugar after using it.
Every person metabolizes food differently. People with diabetes need to limit the amount and types of sugar in their diet and should monitor their blood sugar.
Agave has a low glycemic index, which may make it easier on your blood sugar than other sweeteners. It is also sweeter than sugar and honey, so you need less agave to get the same amount of sweetness. However, it contains more fructose, which may affect some people’s blood sugar more than others.
The only way to know how agave affects you is to test your blood sugar after using it.
It depends. In baking, you can substitute agave for honey at a 1-to-1 ratio. But nutritionally, honey and agave are different.Honey contains more vitamins, minerals, and other micronutrients than agave. Honey also has a lower fructose ratio, making it easier on blood sugar than agave.One big difference: Agave tastes sweeter than honey, so you may need to use less of it to sweeten your coffee.Everybody is different and the only way to know for certain how agave and honey measure up on your blood sugar is trial and error.
It depends. In baking, you can substitute agave for honey at a 1-to-1 ratio. But nutritionally, honey and agave are different.
Honey contains more vitamins, minerals, and other micronutrients than agave. Honey also has a lower fructose ratio, making it easier on blood sugar than agave.
One big difference: Agave tastes sweeter than honey, so you may need to use less of it to sweeten your coffee.
Everybody is different and the only way to know for certain how agave and honey measure up on your blood sugar is trial and error.
3 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Chung, et. al.Fructose, high-fructose corn syrup, sucrose, and nonalcoholic fatty liver disease or indexes of liver health: A systematic review and meta-analysis.Am J Clin Nutr. 2014 Sep; 100(3): 833–849. doi:10.3945/ajcn.114.086314Lowette K, Roosen L, Tack J, et al.Effects of high-fructose diets on central appetite and cognitive function.Front Nutr.2015;2:5. doi:10.3389/fnut.2015.00005Vega-Lopez S, Venn BJ, Slavin JL.Relevance of the glycemic index and glycemic load for body weight, diabetes, and cardiovascular disease.Nutrients2018,10(10), 1361. doi:10.3390/nu10101361Additional ReadingAmerican Heart Association.Sugar 101.Cleveland Clinic.Substitutes for sugar: what to try and what to limit.
3 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Chung, et. al.Fructose, high-fructose corn syrup, sucrose, and nonalcoholic fatty liver disease or indexes of liver health: A systematic review and meta-analysis.Am J Clin Nutr. 2014 Sep; 100(3): 833–849. doi:10.3945/ajcn.114.086314Lowette K, Roosen L, Tack J, et al.Effects of high-fructose diets on central appetite and cognitive function.Front Nutr.2015;2:5. doi:10.3389/fnut.2015.00005Vega-Lopez S, Venn BJ, Slavin JL.Relevance of the glycemic index and glycemic load for body weight, diabetes, and cardiovascular disease.Nutrients2018,10(10), 1361. doi:10.3390/nu10101361Additional ReadingAmerican Heart Association.Sugar 101.Cleveland Clinic.Substitutes for sugar: what to try and what to limit.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Chung, et. al.Fructose, high-fructose corn syrup, sucrose, and nonalcoholic fatty liver disease or indexes of liver health: A systematic review and meta-analysis.Am J Clin Nutr. 2014 Sep; 100(3): 833–849. doi:10.3945/ajcn.114.086314Lowette K, Roosen L, Tack J, et al.Effects of high-fructose diets on central appetite and cognitive function.Front Nutr.2015;2:5. doi:10.3389/fnut.2015.00005Vega-Lopez S, Venn BJ, Slavin JL.Relevance of the glycemic index and glycemic load for body weight, diabetes, and cardiovascular disease.Nutrients2018,10(10), 1361. doi:10.3390/nu10101361
Chung, et. al.Fructose, high-fructose corn syrup, sucrose, and nonalcoholic fatty liver disease or indexes of liver health: A systematic review and meta-analysis.Am J Clin Nutr. 2014 Sep; 100(3): 833–849. doi:10.3945/ajcn.114.086314
Lowette K, Roosen L, Tack J, et al.Effects of high-fructose diets on central appetite and cognitive function.Front Nutr.2015;2:5. doi:10.3389/fnut.2015.00005
Vega-Lopez S, Venn BJ, Slavin JL.Relevance of the glycemic index and glycemic load for body weight, diabetes, and cardiovascular disease.Nutrients2018,10(10), 1361. doi:10.3390/nu10101361
American Heart Association.Sugar 101.Cleveland Clinic.Substitutes for sugar: what to try and what to limit.
American Heart Association.Sugar 101.
Cleveland Clinic.Substitutes for sugar: what to try and what to limit.
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