Agave Compared to Sugar

Sources

Table sugar comes from both sugar cane and sugar beets. The two types of sugar perform nearly identically, but only sugar cane produces edible molasses. Agave nectar is extracted from the agave plant, usually blue agave or Agave tequiliana. The syrup can be processed either by heating it or by treating it with enzymes. Agave juice processed using enzymes may be referred to as "raw" agave nectar.

Sucrose, the primary component of table sugar, comprises about 50 percent fructose and 50 percent glucose. Agave nectar tends to have a high fructose content, ranging from about 60 percent to as much as 92 percent. Different agave nectar processing methods cause the variance in sugar content, and it can be difficult to determine the fructose content of an individual container of this sweetener.

The glycemic index measures the speed with which foods increase blood sugar. Foods with a high glycemic index provoke the release of significant amounts of insulin into the bloodstream and can increase insulin insensitivity and the risk of diabetes in susceptible people. Agave nectar's high fructose content gives it a relatively low glycemic index, around 20 to 30, according to the University of Missouri. Sugar has a glycemic index of about 68.

While agave nectar has a lower glycemic index than sugar, it can still raise the risk of Type 2 diabetes. According to Ohio State University, large amounts of fructose may also increase insulin resistance. Consumers interested in avoiding high fructose products, such as those found in high fructose corn syrup and honey, should choose sweeteners higher in glucose than agave nectar.

Agave nectar is sweeter than sugar, measure for measure. This means that cooks can use less of it in cooking, baking and everyday food sweetening. According to Ania Catalano, author of "Baking with Agave Nectar," bakers should use 25 percent less agave nectar when replacing sugar. Replace 1 cup of sugar in recipes with 3/4 cup of agave nectar. Baking recipes may require some additional adjustment, since agave nectar adds more liquid. Catalano notes that the extra liquid means bakers should remove extra oil or other liquids to balance the recipe. Agave nectar does not behave chemically just like sugar, and may not brown the same way or react properly in jellies. Pennsylvania State University recommends using half agave nectar and half sugar to make properly-set jam and jelly.