Agave is a natural sweetener, but does it actually surpass sugar in terms of health benefits? We consulted nutritionists to get their expert opinion.

Agave has recently gained popularity in the culinary world. People are adding agave syrup to smoothies, using it as a sugar substitute for baking treats, and even pouring it over pancakes and oatmeal as a maple syrup alternative.

But what exactly is agave, where does it come from, and is it truly as healthy as people claim when compared to other sweeteners? The answer isn't as simple as a straightforward "yes" or "no." We spoke to nutrition experts for a deeper dive into this trendy ingredient.

What Is Agave?

When most people mention agave, they're referring to agave syrup—the sweet treat that's become incredibly popular. Agave syrup, often mistakenly called agave nectar, is a sweetener extracted from the agave plant, a spiky succulent native to the Americas.

If you cut open an agave plant, you'll discover a significant amount of sap inside. This sap can be collected and processed into either agave syrup or tequila, depending on the method used. (That's right—agave syrup and tequila come from the very same plant!)

To produce the agave syrup used as a sweetener, the sap is heated to concentrate its sugars and make it more liquid. (If you've ever drizzled agave on pancakes, you'll know it flows much more quickly than maple syrup.)

Agave Nutrition Benefits

The main advantage of agave is its low glycemic index (GI), especially when compared to other widely used sweeteners. "The glycemic index ranks carbohydrates on a scale from 0 to 100, depending on how quickly and how much they raise blood sugar levels after consumption," explains Uma Naidoo, MD, a nutritional psychiatrist and author.

For context, table sugar has a GI of around 63, honey comes in at 58, and maple syrup has a GI of 54. Agave syrup, however, has a GI ranging from 10 to 27. As you can see, agave syrup's glycemic index is significantly lower, meaning it is less likely to spike your blood sugar compared to other sweeteners.

"Foods with a high glycemic index, like white bread, are quickly digested and lead to sharp spikes in blood sugar," Dr. Naidoo explains. "On the other hand, foods with a low glycemic index, such as whole oats, are digested more gradually, causing a slower, steadier rise in blood sugar." Essentially, foods with higher GIs (closer to 100) cause quicker blood sugar spikes than those with lower GIs (closer to 0).

Why should we care how high the glycemic index of food is?

For one, this measure is crucial for people with diabetes. Diabetes is a condition marked by elevated blood sugar levels, which requires constant management of blood sugar. Therefore, it's important for someone with diabetes to understand how different foods affect their blood sugar levels.

The glycemic index isn't just useful for people with health conditions—it's valuable for everyone. When we eat, our bodies release insulin, a hormone that converts glucose (a type of sugar found in food) into energy. Any leftover glucose that isn't used immediately gets stored as fat, to be converted into energy later on.

"The higher a food's glucose content, the more it raises blood sugar levels," says Dr. Naidoo. Consequently, foods that are high in glucose tend to have higher GIs. She notes that these high-glucose foods can be hard for our bodies to process. Over time, this can lead to a depletion in our ability to handle glucose properly, triggering sugar cravings, influencing mood and energy levels, and more. "Consistently eating sugary foods can overwhelm the body's ability to metabolize glucose with insulin," Dr. Naidoo explains. "This has been linked to type 2 diabetes, obesity, and heart disease—among other health issues."

What are the drawbacks of agave?

The downside to agave? While it is low in glucose, it's high in fructose, another type of sugar. Foods are generally composed of three types of sugar: glucose, fructose, and sucrose. Glucose is a simple sugar found in carbohydrates, meaning it's present in many carb-rich foods (like pasta, bread, and cereals). Fructose, found in fruits and plants (including agave), is another simple sugar, while sucrose is a combination of glucose and fructose.

"Glucose is the most crucial form of sugar for our bodies," Dr. Naidoo says. "Its structure allows it to be easily broken down and used as fuel." This means glucose is the first sugar our body turns to for energy. (However, as noted, too much glucose can be harmful.)

Fructose, a distinct type of sugar, is more difficult for the body to process. It must first be transported to the liver, where it is converted into glucose, which can then be used as energy. Because this conversion takes longer, fructose has a smaller impact on your blood sugar levels than glucose does.

This means that foods high in fructose (such as agave) generally have lower GIs compared to those rich in glucose, but that doesn't automatically make them healthier.

"It's true that fructose has a lesser immediate effect on blood sugar, as the body can't utilize it right away," Dr. Naidoo explains. "However, this doesn't come without consequences. Fructose can place a significant burden on the liver and contribute to increased fat storage, which we know to be unhealthy." High fructose consumption has also been associated with metabolic diseases, digestive issues, insulin resistance, and other health concerns.

In essence, while too much glucose may be problematic, excessive fructose is also harmful. "It's crucial to remember that whether you're consuming fructose or glucose, you're still consuming sugar," Dr. Naidoo emphasizes.

Bottom line: Is agave healthier than sugar?

If you're looking to agave for its health advantages, you might end up disappointed. "Even though agave has a low GI, it should still be treated like any other sugar—used in moderation," explains Nicole Avena, PhD, a nutrition expert and author. Too much sugar is never beneficial, whether it's glucose-based or fructose-based.

"However, if managing your blood sugar is a priority for you, using agave as a sweetener (for instance, in your coffee) could be a better choice than regular sugar," Avena suggests. Just keep in mind that agave's low glycemic index doesn't automatically make it a healthy option. It shares the same drawbacks as any other sugary food.