Is Agave a Healthier Sweetener than Sugar?
Key takeaways:
Agave has a lower glycemic index than sugar. But this doesn’t necessarily make it a better choice, because agave is high in fructose. Fructose can contribute to metabolic issues and make it harder to manage blood sugar.
Agave syrup has slightly more calories than sugar per teaspoon. But agave is typically sweeter than regular sugar. So you can use less of it to achieve the same level of sweetness.
If you're using agave syrup, do so in moderation. You may also want to consider low- or zero-calorie sweeteners, such as stevia, monk fruit, and allulose instead.
Table of contents
Drizzled on acai bowls and added to smoothies, agave syrup is often touted as a healthy sweetener. After all, it has a low glycemic index (GI) and it’s easy to use in cooking and baking. Plus, it makes for a vegan alternative to honey.
But is this natural sweetener any better than regular table sugar? Here’s everything you need to know about agave syrup to help you decide if it’s worth keeping in your eating plan.
Is agave healthier than sugar?
Not necessarily. Agave and table sugar have different types of sugar in them. Table sugar is made up of 50% glucose and 50% fructose. Agave syrup contains 70% to 90% fructose (and the rest is glucose). Why does this matter? Because research links fructose to a higher risk of chronic health conditions, even in small amounts. (We go into more detail in the next section.)
Agave syrup is also slightly more caloric than sugar.
One teaspoon of agave has:
21 calories
4.7 g of sugar
Are artificial sweeteners better for you? Not necessarily. Even though they don’t have sugar or calories, they can still be harmful to your health.
What about stevia? It’s considered a natural no-calorie sweetener since it comes from a plant. Here’s how stevia measures up to other sweeteners.
Honey vs. sugar: Honey is another natural sweetener to consider. And it has some advantages and disadvantages compared to table sugar.
One teaspoon of regular sugar has:
16 calories
4.2 g of sugar
But you might be able to get away with using less. Agave is about 1.5 times sweeter than regular sugar, said Vandana Sheth, a registered dietitian specializing in plant-based nutrition. So you can use less of it to achieve the same level of sweetness. “Agave can help reduce overall calories when used in small amounts,” Sheth said.
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Is agave OK for people with diabetes?
Agave doesn’t raise blood sugar as much as regular sugar. Agave has a GI of 10 to 19. Sugar has a higher GI of 60. In general, a lower GI is better for blood sugar. But that doesn’t mean agave is better for people with diabetes.
This is because of the higher level of fructose in agave. Fructose has a low glycemic index because it’s metabolized by the liver instead of hitting your bloodstream first. But this process can strain the liver. Overloading the liver with fructose can contribute to long-term issues, such as fat buildup, higher triglycerides, and insulin resistance. These issues can make it harder to manage blood sugar levels.
“If you’re using agave, enjoy it in small amounts,” Sheth said. “And make sure you count it as part of your overall carb intake.”
Are there any health risks associated with using agave?
As we explained above, the problem with agave is that its high fructose content can strain the liver and affect metabolic health.
The liver absorbs most of the fructose, unlike glucose, which is distributed among all tissues. As a result, the liver becomes overworked and ends up turning the extra fructose into fat. This leads to an increase in triglycerides, a type of fat in the blood. Having high triglycerides is linked to metabolic issues.
Fructose is associated with a higher risk of chronic diseases, including:
Fatty liver disease, now termed metabolic dysfunction-associated steatotic liver disease (MASLD)
Heart disease
As with many things, moderation is key. “In general, moderate use of 1 to 2 teaspoons of agave per day is not harmful,” Sheth said. “But, regularly consuming larger amounts may negatively affect metabolic health.”
What is the healthiest sugar substitute to use?
There are plenty of sweet alternatives if you’re skipping both sugar and agave. Still, sweeteners of any type are best used in moderation. Try the following healthy sweeteners:
Coconut sugar: This is a natural sugar that comes from the sap of coconut palm trees. Coconut sugar has a lower GI and lower fructose content than regular sugar.
Stevia: Stevia is a zero-calorie, natural sweetener. It doesn’t affect your blood sugar levels and can be a good choice for those with diabetes, Sheth said.
Monk fruit sweetener: It’s a natural, zero-calorie sweetener that doesn’t affect blood glucose. “It’s a lot sweeter than sugar and a little goes a long way,” Sheth said.
Allulose: This is a natural sugar with a mild sweetness. Allulose provides about 10% of calories as regular sugar and doesn’t spike blood sugar.
Sucralose: Sucralose is an artificial sweetener that’s 600 times sweeter than sugar. It doesn’t spike blood sugar levels. It’s heat-stable and works well in cooking and baking, Sheth said.
“It’s best to vary your different sweetener options, be mindful of your overall sugar intake, and enjoy naturally sweet foods like fruit to crush those sugar cravings when possible,” Sheth said.
The bottom line
Despite its healthy reputation, agave isn’t better than sugar. Agave syrup is higher in fructose, which research links to many metabolic issues. And although it has a low glycemic index, people with diabetes should still use it in moderation. Instead, dietitians recommend trying low- to no-calorie sweeteners, such as coconut sugar, stevia, monk fruit, allulose, or sucralose.
But if you love agave, using it won’t make or break your diet. As with all sweeteners, use them in moderation. And instead of trying to choose between sweeteners, consider reducing your overall intake of added sugar.
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References
Basu, S., et al. (2013). The relationship of sugar to population-level diabetes prevalence: An econometric analysis of repeated cross-sectional data. PloS One.
DeChristopher, L. R., et al. (2020). Excess free fructose, apple juice, high fructose corn syrup and childhood asthma risk – the National Children’s Study. Nutrition Journal.
Ozuna, C., et al. (2022). Agave syrup: An alternative to conventional sweeteners? A review of its current technological applications and health effects. LWT.
Saraiva, A., et al. (2023). Coconut sugar: Chemical analysis and nutritional profile; health impacts; safety and quality control; food industry applications. International Journal of Environmental Research and Public Health.
The University of Sydney. (n.d.). GI search.
