What’s agave syrup?
Derived from the sap of the agave plant (a sort of cactus native to Mexico), agave syrup is a candy, golden brown liquid. It is now generally used as an alternative choice to sugar, honey or maple syrup.
After the juice is extracted from the plant, it is filtered, heated and concentrated right into a syrup. The style of agave resembles molasses and, as a rule, the darker the syrup, the richer the style.
Whether or not you are on the lookout for candy substitutes, sugar-free baking guides or just wish to discover out your advisable day by day quantities, discover all of the solutions in our sugar hub.
How do I take advantage of agave syrup?
Agave syrup is about one-and-a-half instances sweeter than sugar, which suggests you may obtain the identical sweetness whereas utilizing much less. It is a versatile and simple to make use of syrup, and good for sweetening sizzling drinks, porridge and bakes – it may be used rather than golden syrup, for instance.
Agave syrup works effectively in chewy bakes like flapjacks, in addition to sticky desserts and muffins. However, bear in mind that you will have to prepare dinner at a decrease temperature when utilizing agave (scale back the cooking temperature by about 10C).
For extra recommendations on baking with various sweeteners, see our sugar-free baking information.
Dietary profile of agave syrup
- 63kcals / 264kj (per tbsp)
- GI worth: 15
Agave syrup is processed by warmth, which alters its dietary contribution and lowers its antioxidant content material. It comprises solely hint quantities of minerals like potassium, calcium and magnesium.
Is agave syrup wholesome?
Agave comprises much less glucose and subsequently has a decrease glycaemic index (GI) than desk sugar. This implies the physique absorbs agave extra slowly into the bloodstream and consequently doesn’t result in a fast spike in insulin. Nevertheless, agave comprises considerably extra fructose. Though this offers it a candy style, fructose is metabolised in a different way from glucose, as it’s primarily damaged down by the liver.
Consuming extreme fructose is assumed to place strain on the liver, and will have undesirable results on the physique. As a result of fructose is taken into account to be one of the crucial damaging types of sugar, you must intention to make use of agave in small portions and purchase natural, uncooked agave moderately than the cheaper, extremely processed model.
Is agave higher than sugar?
The jury is out on whether or not agave is best for you than desk sugar. It’ll have much less of a direct impression in your blood sugar ranges because of its low GI rating, however the excessive fructose content material makes it tougher to your physique to course of. Some opponents declare it’s merely a condensed fructose syrup with minimal dietary worth.
It is also price remembering that like different syrups, agave is classed as a ‘free sugar‘– the kind we’re suggested to chop again on. Nevertheless, if you’re contemplating agave as an alternative choice to sugar, search for an moral model that processes the syrup at low temperatures to protect the pure enzymes. Additionally, verify the product comprises an total fructose content material of round 50 per cent (some are as excessive as 90 per cent). This may occasionally not at all times be apparent on the packaging, so you might have to perform a little analysis earlier than buying.
If you happen to’re a wholesome particular person and like the style of agave, then it is protected to make use of carefully. Do not use agave as an excuse to extend the sugar in your eating regimen simply because it has a low GI – in extra, it isn’t a low-calorie possibility, and the consumption of excessive quantities of any type of sugar can contribute to well being points reminiscent of weight problems, diabetes and coronary heart illness.
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Is agave syrup protected for everybody?
Some individuals have bother absorbing fructose; consequently they could expertise disagreeable uncomfortable side effects reminiscent of bloating or belly discomfort. If you happen to’re susceptible to gastrointestinal discomfort or have irritable bowel syndrome (IBS), you might wish to keep away from this sweetener.
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Have you ever swapped sugar for agave and seen a distinction? Go away a remark under.
Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a submit graduate diploma in personalised vitamin & dietary remedy. She is a member of the British Affiliation for Vitamin and Way of life Drugs (BANT) and a member of the Guild of Meals Writers. Over the past 15 years, she has been a contributing creator to various dietary and cookery publications, together with BBC Good Meals.
Jo Lewin is a registered nutritionist (RNutr) with the Affiliation for Vitamin with a specialism in public well being. Observe her on Twitter @nutri_jo.
All well being content material on bbcgoodfood.com is offered for normal data solely, and shouldn’t be handled as an alternative choice to the medical recommendation of your personal physician or every other well being care skilled. You probably have any issues about your normal well being, you must contact your native well being care supplier. See our web site phrases and circumstances for extra data.
