Agave is a natural sweetener from Mexico. It may be lower on the glycemic index and not affect blood sugar levels as quickly as table sugar. But it does contain fructose and may still raise glucose.
People with diabetes may consider agave syrup as a plant-based alternative to sugar or artificial sweeteners, one that could be healthier and not lead to spikes in blood sugar levels.
While agave syrup does have its advantages, this may not be the best alternative for people with diabetes.
Liquid agave comes from various types of agave plants found in southern Mexico, and the consistency and taste are comparable to honey.
Often, it’s used to create a sweet syrup or nectar.
It contains carbohydrates and
Health food advocates once believed agave was a good option for people with diabetes because it can contain up to 90% fructose rather than sucrose, which means it’s much lower on the glycemic index (GI) and doesn’t affect blood sugar levels as much as table sugar does.
However, that may be misleading.
While it’s generally true that the lower a food’s GI score, the slower it raises blood sugar, it’s also well-documented that basing a food’s healthfulness on the GI is misguided. For example, ice cream ranks lower than watermelon, but certainly isn’t considered healthier.
The higher the GI of a food is, the faster the increase in blood glucose after eating it. Agave has a lower GI than most other sweeteners, which means that it is less likely to cause blood sugar spikes.
The GI score of 10 to 27, which is rather low on the 0 to 100 scale, suggests it may have a lesser effect on raising blood glucose levels.
However, it contains more calories due to its fructose content.
Agave is a higher-calorie sweetener than table sugar. It contains
According to the American Diabetes Association…
The American Diabetes Association (ADA) lists agave with table sugar, brown sugar, honey, maple syrup, and all other sugars.
People in the Diabetes Community have mixed feelings about agave, particularly for baking and cooking with it.
In an online diabetes forum, a type 2 diabetes advocate shared that he enjoys using agave in his meal planning.
“I’ve had great success with agave. I also like the appealing taste, something most other sweeteners don’t provide,” Jeff Cohen wrote, noting that some types like volcanic nectar might include controversial fillings and additives.
Another type 2 diabetes advocate, Brian Cohen, known for his healthy cooking in the Diabetes Community, shared that he was not a fan.
“My understanding is that agave syrup and nectar are different… agave syrup is closer to table sugar, while agave nectar can be nearly 90% fructose. I suspect that out in the real world, agave syrup would have about the same effect on blood sugars as table sugar… Personally, I never buy or use anything with a high fructose content like agave syrup/nectar.”
Cohen added, “I have found that other sweeteners such as stevia, sugar alcohols (my favorites are Xylitol and Erythritol), or even sucralose (Splenda) can sometimes have a different, slightly bitter taste, but I don’t think it noticeably affects dishes.
Still, one notable advantage of agave is that it is extremely concentrated, so you can use a fraction of the amount you would with other sweeteners.
Joanne Rinker, a longtime diabetes care and education specialist (DCES), noted that moderation remains key when using agave, as with anything else in nutrition, for diabetes management.
“What’s most important is how much of any sweetener we are consuming,” Rinker told Healthline. “We should be limiting them to no more than 4-9 tsp per day (less than 10% of total calories). This includes agave, sugar, brown sugar, etc.”
Rinker also offered some helpful details on how PWDs should think about agave:
- Agave is 1.5 times as sweet as sugar, so a person who chooses it may be able to use less to achieve the desired sweetness than with regular sugar. If this helps a person cut back from 6 tsp to 4 tsp, for example, then this may be a great alternative.
- Agave nectar has 5 grams (g) of carbohydrate and 21 calories per teaspoon, which is actually higher than regular sugar, which has 4 g and 16 calories.
- Agave syrup is processed, higher in calories, still contains carbohydrates, and needs to be counted just like any other carbohydrate.
- The benefit may be that you can use less for the same desired sweetness. That may make it a better option than some alternatives, but it would come down to personal preference.
There is no one definitive answer.
If you’re looking for another truly raw and natural option, many health food advocates recommend date sugar, which can also be made into a paste suitable for baking. Different varieties of dates have a Glycemic Index score in the 43 to 55 range, but without the high fructose or chemical processing drawbacks of agave.
Other suggestions include:
| Zero-calorie sweeteners | Other sweeteners |
|---|---|
| • stevia • monk fruit • allulose | • coconut palm sugar • coconut nectar • yacon syrup |
While some other sweeteners may have benefits, they can still raise blood sugar, so it’s important to use them in moderation.
Yacon syrup, made from the root of the yacon plant, which grows in the Andes region of South America, may have gut health benefits as it promotes good digestion and is a prebiotic that aids in the absorption of calcium and other minerals.
As a final word from T2D foodie Cohen: “Many of us seek a way of sweetening our baking or cooking without incurring high blood sugars. There are literally dozens of alternatives to table sugar, many of which have minimal or negligible effects on our blood sugar levels. But many of those alternatives may have their own adverse effects, so it is important to try to read up (from credible sources) and make informed choices about which alternative sweeteners to use.”
Agave syrup may have limited benefits for people with diabetes, compared to other natural and artificial sweeteners.
While it’s lower on the glycemic index, agave does contain fructose, and that means it has higher calories that can still raise blood sugar levels.
People with diabetes can work with their healthcare team and nutrition experts to best understand how sugar and alternatives, including agave, may affect their diabetes management.