Is agave syrup healthier than white sugar?

Agave syrup is considered a healthy sweetener compared to white sugar. However, the impression that the syrup is a problem-free sugar substitute is misleading. Because agave syrup has two disadvantages.

Agave syrup has gained popularity in recent years and is often promoted as a nutrient-dense alternative to traditional sugar. But how healthy is agave syrup really?

The juice is extracted from agave plants, mainly in Mexico, boiled into a syrup and then bottled. With its caramel-like taste, it is undoubtedly ideal for sweetening desserts. You also don’t need as much agave syrup as sugar when cooking: 70 grams of agave syrup corresponds to around 100 grams of sugar in the recipe.

However, you should use the sweetener sparingly. Because agave syrup has two disadvantages.

Agave syrup really is that healthy

Anyone who bakes and cooks with agave syrup should know: Agave syrup is not really healthy either. The reason: Depending on the product, the sugar content is 75 to 80 percent (see picture). It is a mixture of fructose (“fruit sugar”) and glucose (“dextrose”).

The proportion of fructose is particularly high and that is a problem. Because fructose causes fats to be stored in the body, which can lead to fatty liver disease. Too much fructose also promotes obesity and high cholesterol levels – and thus the risk of diabetes, a heart attack or a stroke, according to Pharmacies Umschau. In addition, not all people can tolerate fructose (fructose intolerance).

Agave syrup is not any healthier than simple table sugar: “These sugar alternatives offer no health benefits compared to refined sugar because they are metabolized in the same way,” explains Prof. Dr. Hans Hauner at the German Nutrition Society (DGE).

The minerals and trace elements in agave syrup do not make the sweetener any healthier. The consumer advice center explains: “The slightly higher content of vitamins or minerals compared to sugar is not relevant.”

How sustainable is agave syrup?

Agave syrup is therefore not healthy, neither for us humans nor for the planet. Because: Agave syrup is also very bad for the environment. There are several reasons for this:

• Agaves for agave syrup grow in monocultures on large plantations. As a result, biodiversity and the soil suffer. You can find out more about this problem in our article on monocultures.
• The agave syrup has to be brought to us in Germany from Mexico. This long transport route creates a lot of CO₂-emissions.

Agave syrup is therefore not recommended from an ecological point of view.

Is there nothing positive about agave syrup?

But there is something else that is positive about agave syrup: it has a low glycemic index. This means that the syrup does not cause blood sugar levels to rise as much. That’s why it keeps you full for longer and you don’t feel hungry again so quickly. However, this effect also depends on the other ingredients you use in addition to agave syrup. If you use it in a sweet cake made from white flour and chocolate icing, the piece of cake will still not be a healthier filler.

Conclusion: Overall, agave syrup is not healthier or better than regular sugar. If you want to use it, make sure it is organic. Chemical-synthetic pesticides are not permitted in organic farming. A good regional alternative is sugar beet syrup. It’s not healthier either, but it comes from the region and is also available in organic quality. But you can also make apple syrup yourself – also a regional sugar alternative. Basically, you should try to eat as little added sugar as possible. Because there is already a lot of sugar in many foods.

More on the topic at Techzle\.com:

• Birch sugar: interesting facts about the sugar substitute xylitol
• Living without sugar: This is how a sugar-free diet works
• Baking without sugar: recipes for healthy cakes

Edited by Annika Reketat