One Natural Cook - blue agave

This plant-based sweetener, which comes from a particular species of the Mexican succulent of the same name, has the same amount of calories per volume as table sugar. What makes it attractive is that it is 25% to 30% sweeter than table sugar, so less is generally needed.

In organic, raw, 100% agave brands, the nectar also rates as low glycemic, making it useful for diabetics and the hypoglycemic, but only at low to moderate levels of intake. Agave has a neutral taste to most people, pours like honey, and comes in dark and light varieties, of which the dark has a slightly stronger flavor.

Agave is one sweetener that requires attentive label reading, and maybe even a little online research. The brands found in the supermarket may not be pure agave (some are diluted with high fructose corn syrup) or may be chemically rather than naturally processed. Look for pure, raw, organic products with the USDA seal to avoid possible health risks of inferior brands.

• 25% to 30% sweeter than sugar, so less is generally needed
• mild taste
• low on the glycemic index (approximately 27)
• has trace amounts of minerals including calcium, potassium, magnesium, and iron
• contains saponins, found to have anti-inflammatory and antibacterial properties (effective against skin infections and intestinal bacteria)
• vegan friendly; diabetic and hypoglycemic friendly with low to moderate intake
• excellent used in beverages and many baked goods

• Agave is not really a low calorie sweetener, although less agave is needed for the equivalent in sugar, resulting in fewer calories. One teaspoon of sugar (20 calories) = 3/4 teaspoon of agave (16 calories)
• Agave is more expensive than table sugar.
• Agave is not a suitable substitute for brown sugar or powdered sugar.

• Because agave is a fructose sugar, high intake levels in any person may raise triglycerides, promote belly fat, and contribute to fatty liver, obesity, diabetes, heart disease, hypertension, and metabolic syndrome. These mechanisms have not been conclusively linked to agave, but moderation with any sweetener and striving to reduce sugars in the diet is important.
• Agave may not be safe for pregnant women because saponins, which are steroid derivatives, may contribute to miscarriages.

Agave works well in a variety of recipes, beverages, and baked goods. Because it does not have an objectionable taste, agave blends well with other flavors. Some alterations are necessary when adapting recipes, however:

1. For beverages and uncooked recipes, use 25% less agave than sugar by volume (multiply the amount of sugar called for X 0.75 to get the amount of agave to use).
2. Baking with less agave may produce a baked good that tastes less sweet at the normal substitution rate. Tastes are individual across different people.
3. Reduce the liquid or increase the flour to compensate for agave's moisture. Reduce the total amount of liquid by approximately one-third or add an additional 1/4 cup of flour. Do not do both. (When substituting for honey, no liquid adjustments are needed.)
4. If you find your baked goods over-brown with agave, lower the baking temperature by 25 degrees.
5. Cream the agave with the fat in recipes with a creaming step.
6. Thoroughly oil and flour baking pans to prevent sticking.
7. Allow agave baked products to cool completely in their pan.

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NOTE: The information given in this hub page is a survey of the literature on this topic. It is not meant to be prescriptive. Before changing your diet, be sure to consult with your physician.

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