Agave syrup what. Royal Forest syrup Light agave nectar - “Agave syrup: healthy or not? Let's figure it out! Review for those who want to buy but are unsure

How is agave syrup made and why has it gained popularity? Beneficial properties, possible harm when introduced into the diet. Recipes with blue agave nectar and interesting facts about it.

Agave syrup is a product made from a plant of the Agave family of the Asparagus subfamily. Distribution area: Mexico, highlands and adjacent regions. Currently, the crop is grown in the Mediterranean countries and the Caucasus. The syrup is made from blue agave that is at least 10 years old. The nectar has a uniform structure and is transparent. May be light yellow, mustard or dark brown. The consistency is viscous, reminiscent of fresh honey. The taste of agave syrup largely depends on the processing method and the naturalness of the product. The sensations after use are described in different ways. For some it is tasteless, like grass, while others taste the taste of molasses and creamy caramel.

Features of making agave syrup

The central stem of the succulent is often used as the starting material, but sometimes unopened buds are also used. In all cases, the required part is cut off using a special rounded shovel - a koa - instead of a cutter. It is also used to remove the leaves. Piña is the part of the plant that, after cutting off the shoots, resembles a large cone.

At the plant, the raw materials are washed, crushed in a special installation resembling a crusher, and filled with water. After a few hours, wood fibers are removed from the swollen mass.

The liquid with which agave pulp was soaked contains a high amount of inulin, a complex carbohydrate that is a natural probiotic. The infusion is placed in cauldrons and subjected to thermal hydrolysis. This process takes up to 5 days. When heated and kept at a constant temperature of 40-45°C, inulin is broken down into simple carbohydrates - fructose and glucose, monosaccharides.

The syrup is filtered. The lighter it is, the more time is devoted to this process and the less useful substances remain in it, since enzymatic agents and chemicals are used to increase transparency. Condensation is carried out in vacuum units, and for cooling it is pumped through spiral tubes installed in a tank with constantly cooling water. Next, the product is packaged in plastic or glass bottles, sealed and delivered to consumers.

Locals do not make syrup from the stem of the agave plant. They cut off the unopened buds, wash them, dry them and squeeze them in special presses that resemble meat grinders. The resulting juice is boiled until thick. Heating temperature - 56°C. If the raw material is overheated, the fructo-oligosaccharides disintegrate, and the product will not contain any useful compounds - only 98% fructose.

Composition and calorie content of agave syrup

The properties of this natural product, which has recently gained popularity on the world market, have not yet been fully explored. Even nutritionists still have not agreed on whether it is worth using for weight loss. One explanation for this rejection is that the nutritional value of nectar produced using different technologies differs.

For dark brown, for example, it is 344 kcal, almost like sugar. But if you purchase only “live”, high-quality agave syrup, you can count on a calorie content of 290 kcal per 100 g, of which:

Proteins - 0.09 g;
Fats - 0.45 g;
Carbohydrates - 76.37 g;
Water - 22.94 g;
Ash - 0.14 g

Vitamins per 100 g:

Vitamin A - 8.0 mcg;
Beta-carotene - 94.0 mcg;
Vitamin E - 1.0 mg;
Vitamin K - 22.5 mcg;
Vitamin C - 17.0 mg;
Vitamin B1 - 0.1 mg;
Vitamin B2 - 0.2 mg;
Vitamin B3 - 0.7 mg;
Vitamin B4 - 13.3 mg;
Vitamin B6 -0.2 mg;
Vitamin B9 - 30.0 mcg.

Minerals per 100 g:

Calcium - 1.0 mg;
Iron - 0.1 mg;
Magnesium - 1.0 mg;
Phosphorus - 1.0 mg;
Potassium - 4.0 mg;
Sodium - 4.0 mg;
Selenium - 1.7 mcg.

Agave syrup contains 68.0 g of sugars and 0.2 g of dietary fiber per 100 g of product.

Sugars are represented by the following compounds:

Fructose (85-95%) is quickly absorbed, improves body tone, and accelerates the breakdown of fat.
Dextrose (3-10%) is a super fast carbohydrate that stimulates the immediate release of insulin after consumption, which means it speeds up reactions.
Sucrose (1.5-3.0%) - restores energy reserve, has an antitoxic effect, increases the lifespan of hepatocytes.
Inulin (3-5.0%) - normalizes metabolic processes, maintains blood sugar levels, stabilizes pancreatic function.

The benefits and harms of agave syrup are determined by the ratio of poly- and monosaccharides. If the nectar was overheated during production or chemicals were used instead of enzymes during filtration and clarification, the nutritional value is reduced. This product has no beneficial effect and can only be considered as a sweetener. Moreover, its use can cause poor health and weight gain instead of the expected weight loss.

Beneficial properties of agave syrup

Not only the food industry, but also the pharmaceutical industry became interested in the product. The juice of the stems, which contain steroidal saponins, is injected into experimental nectar samples. Research is already being conducted on the effect of the new “potion” on a woman’s hormonal background.

Benefits of agave syrup:

Increases immunity, allows you to quickly recover from illnesses.
It has an anti-inflammatory effect and reduces temperature during intoxication.
Reduces the load on the pancreas.
Increases the rate of peristalsis, cleanses the intestines of waste and toxins, creates favorable conditions for the proliferation of bifidobacteria in the small intestine, and has a choleretic and laxative effect.
Helps replenish the reserve of nutrients in the body.
Normalizes metabolic processes.
Prevents the development of osteoporosis, stimulates the production of synovial fluid.
It has a weak diuretic effect and removes excess fluid.

The explanation of why agave syrup is useful for weight loss is as follows. Since it is sweeter than conventional sweeteners, the nutritional value of dishes is reduced. You can eat the same serving size as before and get fewer calories.

In addition, when food is limited, the mood begins to deteriorate. Irritability appears, sleep deteriorates, and depression develops. A drop of nectar quickly dampens the feeling of hunger and stimulates the production of serotonin, the hormone of joy. The condition improves, sad thoughts disappear.

For diabetes, agave syrup is recommended to replace fructose and xylitol. This is explained by the fact that nectar contains inulin, a light sugar. This substance does not affect blood glucose levels and is excreted not by the liver, like other sweet substitutes, but by the kidneys. That is, when equal amounts of regular sugar and a dietary product enter the body, the load on the liver is reduced by approximately 15%. The likelihood of developing non-alcoholic fatty liver disease is reduced.

The glycemic index of agave syrup is 17 units. For comparison: for refined beet sugar it is 55 units, and for cane sugar it is 35 units.

In addition, not only empty sweetness, but useful substances enter the body. That is why the product is suitable for people with a history of type 2 diabetes. However, this does not mean that you can use it without restrictions. Before introducing nectar into your diet, you should consult an endocrinologist.

Contraindications and harm of agave syrup

Despite the fact that the product is presented as useful and even health-improving, you should not experiment with the dosage.

Possible harm of agave syrup if abused:

Development of hypertension due to irreversible adverse effects on blood vessels and increased blood pressure;
Rapid obesity - due to the content of phytohormones, a fat layer is formed on the waist, buttocks and abdomen;
Causes insulin resistance and can provoke hypoglycemic coma in diabetes mellitus.

The product should be used with caution in patients with a history of liver disease, since it is this organ that breaks down fructose. The load should not be increased.

You can't always use agave syrup instead of sugar. Research has proven that an excess of the substance in the body damages the structure of the brain at the cellular level and can cause neurodegenerative pathologies. Excess fructose can trigger Parkinson's disease and atherosclerosis.

If, after switching to a new product, instead of lifting your mood and increasing the tone of your body, you feel depression and loss of strength, you should completely abandon it.

People suffering from diabetes should approach sugar replacement with caution. frequent allergic reactions, bronchial asthma, and diabetic children. You need to start with a small amount, analyzing the general condition. A complete replacement requires at least a week - the allergen can accumulate in the body, and the reaction appears delayed.

Recipes for food and drinks with agave syrup

The use of the product is not limited to its introduction into the diet as a sweetener or dietary supplement. It is used to make desserts, cold salads and hot dishes.

Recipes with agave syrup:

. 600 g of berries are separated from the branches and washed with cold water. Add 4 apples, peeled and cut into pieces. Pour 2 liters of water and cook for 15 minutes over low heat. Remove from heat, drain excess liquid - you can drink like any soft drink. Beat the fruit mass in a food processor along with 2 cups granulated sugar and 5 tbsp. l. agave syrup. The homogeneous mass is sterilized, placed in half-liter jars and covered with lids, in boiling water for 20-30 minutes, and rolled up. This jam retains all the beneficial properties of the original products.
Cream soup. 12-14 almonds are soaked in cold water, a large ripe avocado is cut into small pieces, after peeling. Carrots are cut into arbitrary pieces. Remove the zest from the lemon and squeeze out the juice from half. Place the slices and nuts into the blender bowl, after placing them in a colander to remove water. Grind everything to a puree, add 1 tbsp. l. grated ginger and 1 tbsp. l. agave syrup. Mix everything again. Cool. Pour into plates and sprinkle with paprika to taste.
Acute sorbent. Ginger (50 g) is grated, and the pulp is scooped out from the mango (3 pieces) with a spoon. The seeds are removed from the chili pepper pod. Place all ingredients in the bowl of a chopper or food processor. Add egg white, 75 ml agave syrup and 2 tbsp. l. lime juice. At high speed, bring to a homogeneous state and put into the refrigerator along with the bowl. For an hour, take it out every 10 minutes and repeat the stirring. If this is not done, large crystals will form as it hardens. After 5-7 stirrings, the sorbent is placed into molds and frozen for an hour. You can serve with lemon juice or experiment with dark chocolate.
Porridge for raw foodists. Nerone rice and wheat are sprouted; for two servings you need to prepare 0.6 cups of sprouts. Grind them in a blender along with a glass of milk, 2 tsp. agave syrup and vanilla sugar. To make it tastier, add fresh berries to each serving.
Beetroot ice cream. Small beets are baked in foil in culinary parchment or a sleeve at a temperature of 190°C. When the root vegetable becomes soft - to check readiness, pierce it through with a knitting needle - take it out, cool it, peel it and puree it using a blender. Pour in 0.5 cups of milk, and into another 0.5 tbsp. dissolve 4 tsp. corn starch. Pour 1 tbsp into a saucepan. milk, the same amount of 33% cream, 3/4 cup cane sugar and 1 tbsp. l. agave nectar, add the zest of one orange. Bring to a boil, remove from heat, strain, add diluted starch and cook until thickened. While the mixture is simmering over low heat, break 60 g of cream cheese into small pieces. When the milk sauce thickens, pour it into the blender bowl. Add cheese pieces, beet puree and beat at high speed. When the mixture has cooled to room temperature, put it in the freezer without removing it from the bowl. Stirring should be repeated every 20 minutes to prevent ice lumps from appearing. When the beet ice cream becomes tender, you need to keep it in the refrigerator for another 20 minutes. Serve with a little agave syrup.

Drinks with agave syrup:

Alcoholic lemon cocktail. Juice is squeezed out of the lime. Moisten the edges of the glass and roll in celery salt, preferably smoked. Pour lime juice and 15 ml of nectar into a shaker, shake everything up and fill the glass. To cool, add 2-3 ice cubes.
Melon smoothie. All ingredients are cut into pieces and poured into a blender bowl: a piece of melon, half a yellow mango, the pulp of 4 oranges, half a bunch of sorrel and 4 sprigs of basil. For sweetening use 2 tbsp. l. agave syrup and 1 tbsp. l. flower pollen. Beat at the highest speed for 5 minutes. Serve in a wide glass.

The use of agave syrup in cooking can improve the taste of finished dishes. The yeast rises faster, the structure of the baked goods becomes more tender, and, very importantly, the final products lose extraneous aroma.

The ancient Aztecs were the first to notice the beneficial properties of the juice of a plant of the Asparagus subfamily. They used it to produce desserts and alcoholic beverages. It was from these raw materials that the first versions of tequila were made. Nectar was also used for medical purposes - to treat wounds. Healers noticed anti-inflammatory and antimicrobial effects.

Another area of application for thick, sweet nectar is to catch monkeys and carry a swarm of wild bees. In both cases the same method was used. The thickened agave juice was poured into the bottom of the pumpkin, from which the pulp was removed through a small hole. The monkeys stuck their paw into the pumpkin to scoop up a treat, but could not pull out their fist. When creating the first apiaries, one had to wait until the swarm descended into the pumpkin, attracted by the sweet aroma. Then the hole was closed and the swarm was moved wherever they wanted.

Agave syrup is most popular among raw foodists, vegans and adherents of a healthy diet. Preference is given to dark nectar - it is enriched with inulin and has not been subjected to long-term processing. This product is called “pekmez”; it is not only considered healing, but also kosher.

But bartenders prefer light varieties. Such products have undergone long-term filtration and do not have many beneficial properties, but they do have a pleasant fruity aroma, a delicate caramel smell and a fruity aftertaste. This product goes perfectly with popular types of tequila - silver and gold, as well as with sweet liqueurs. The most popular drinks offered in bars are Platinum Berry or Watermelon Margarita.

What is agave syrup - watch the video:

If after tasting only pleasant memories remain and no allergic reactions occur, agave syrup can be safely introduced into the diet. But in the case when symptoms of intoxication appear, they should not be attributed to a hangover. They can be caused by nectar intolerance.

The homeland of blue agave, from which the world famous drink tequila is made, is Mexico. The juice for its preparation is obtained from large fruits of the plant, weighing up to 90 kilograms. Nowadays, this drought-resistant plant is increasingly grown under domesticated conditions. Blue agave is used not only to produce tequila, but also to prepare a tasty and healthy syrup.

Description of agave syrup

Agave syrup, or nectar, appeared on the shelves of domestic stores relatively recently, but immediately received recognition from supporters of a healthy diet. Later, it was also appreciated by those who are actively fighting excess weight.

The syrup has a fairly simple production technology. To prepare it, juice is first extracted from the fruits of the plant. It is then heated to a certain temperature and slowly evaporated until it obtains a thick, viscous consistency, which is characteristic of most syrups. The shade of the nectar also depends on the duration of heat treatment. Variants from light yellow, amber to dark brown are allowed.

The consistency of agave syrup is very similar to honey. But the taste of nectar is a little different, special. The sweet syrup has a pronounced creamy flavor with pleasant notes of caramel. It is good both as an independent product and as one of the ingredients in desserts and baked goods.

Chemical composition

Agave syrup contains a large amount of essential vitamins: A, group B, E, K, PP. It also contains many important minerals, such as potassium, calcium, magnesium, sodium, zinc, copper, iron, phosphorus, selenium and manganese. Such a rich composition allows the use of agave syrup as an effective immunomodulatory agent. This is not only a natural, but also a healthy sugar substitute.

Fructose in nectar helps speed up metabolism, removing waste and toxins from the body. When consumed in large quantities, syrup has a laxative effect on the body. It is recommended for people suffering from constipation.

Agave syrup contains no protein, less than 1 gram of fat, and 75 grams of carbohydrates.

Calories and glycemic index

The calorie content of agave syrup is 310 kcal per 100 grams. This is even less than what is contained in regular sugar - 370 kcal. And this is not the only benefit of nectar obtained from the agave plant.

Its juice has about 20-27 units. This low value of the indicator is explained by the fact that it contains 90% fructose with a low glycemic index and 10% glucose. This is why agave syrup is marketed as For comparison, the glycemic index of sugar is 70 units.

Benefits and harms

Thanks to its rich vitamin and mineral composition, agave syrup is very beneficial for the body. It even has a number of advantages over other sweeteners.

Agave syrup is sweeter than sugar. This means that, despite almost the same calorie content, it needs to be added to dishes or drinks in smaller quantities. Careful care for your figure and dental health is guaranteed.
For people with and suffering from type 2 diabetes, agave syrup is a safe sweetness. This is explained by the nectar’s content of inulin, a polysaccharide that helps reduce cholesterol and glucose levels in the blood. The organic substance has the same sweet taste as fructose.
Agave nectar has a beneficial effect on the functioning of the gastrointestinal tract. Due to the presence of fructose, the syrup is effective against constipation. It carefully cleanses the body of toxins. Inulin in the syrup acts as a prebiotic. It helps to increase the number of lacto- and bifidobacteria in the intestines.
Agave juice removes not only waste and toxins, but also excess fluid from the body. Therefore, it will also be useful during diets.
The rich vitamin and mineral composition of the product provides excellent prevention of viral diseases and strengthens the immune system.

Agave syrups have virtually no contraindications, but their use should be limited:

for all allergy sufferers;
women planning pregnancy, since the sap of the plant negatively affects the production of eggs;
people with excess body weight.

Excessive consumption of nectar can lead to rapid weight gain, diarrhea and abdominal pain.

Contraindications to the use of syrup are liver and gall bladder diseases, type 1 diabetes mellitus and diseases associated with impaired hormone production.

What is the difference between dark and light agave syrup?

The color of agave syrup may vary depending on the time it is prepared. The longer the nectar is evaporated, the thicker and darker it becomes. The taste of different colored products is also different.

The light syrup is more reminiscent of flower honey. It has a mild, slightly caramel flavor. It can be added to cold cocktails or ice cream. Dark nectar is used in preparing sauces or marinades for main courses. It will make the taste of the dish more piquant and interesting. Agave syrup is suitable for baked goods and other confectionery products. They replace sugar in traditional recipes.

With growing interest in proper nutrition and a healthy lifestyle, the demand for dietary products has increased, including agave syrup, used as a natural replacement for white sugar. The benefits and harms of agave syrup are the main topic of the article with details about the beneficial properties, contraindications for use, application and existing alternatives.

The history of syrup

The homeland of agave is Mexico. This is a fairly unpretentious plant that does not require fertilizers or pesticides and produces a rich harvest. Outwardly, it resembles a huge aloe with small blue flowers. Valuable nectar is extracted from unopened buds by cold pressing. The resulting product is 1.5 times sweeter than white sugar. The ease of growing agave has ensured its popularity and widespread distribution.

How to make agave syrup

The variety used to produce nectar is called blue agave. It is also an ingredient in the preparation of such a popular drink as tequila. The juice is squeezed out of the buds using a press, then the nectar is thickened by heating to 46 o C. There are production technologies that completely eliminate heating: then a thick consistency is achieved with the help of special additives.

Some manufacturers use filtration to produce different shades of the product.

Composition of agave syrup

fructose - 85 - 95%;
dextrose - 3 - 10%;
sucrose - 1.5 - 3.0%;
inulin - 3 - 5.0%.

This high fructose content is what makes the syrup sweet. The total weight of carbohydrates in the product is 76%.

Calories and glycemic index of agave syrup

The glycemic index (GI) is an indicator that determines the ability of a food to raise blood sugar levels. If the foods we eat have a high GI, then the glucose level in the body increases rapidly. The GI of agave syrup is low: from 15 to 17 units, which, combined with its low calorie content (310 kcal per 100 g), has helped it become a worldwide popular product in dietary and special diabetic menus.

The fact that agave carbohydrates do not cause a spike in sugar has a positive effect on maintaining the health of the body. Due to its high fructose content, agave syrup is one and a half times sweeter than white or cane sugar, which makes it economical to use to achieve the desired taste.

What are the benefits of agave syrup?

If you look at the pages of online health and diet food stores that sell agave syrup, you can find a lot of information about its beneficial properties. Review sites are filled with opinions from satisfied customers. The basis for such statements is the low GI mentioned above. Consumption will not cause a sudden spike in sugar, which, given its low calorie content and high fructose concentration, speaks in favor of using agave syrup for those who suffer from diabetes or simply follow a healthy lifestyle.

The Aztecs knew the beneficial antiseptic properties of the plant, lubricating wounds with its tincture.

Real, properly prepared agave syrup has beneficial properties:

contains a complex of vitamins;
due to the fructose content, it is able to normalize metabolism;
removes waste and toxins;
contains saponins, which help fight germs, inflammation, and help strengthen the immune system.

The fructan substances in the product, represented by inulin (in unfiltered dark varieties) and other varieties, have the following properties:

create a feeling of satiety;
reduce appetite;
provide antioxidant effect;
lower bad cholesterol;
improve calcium absorption by 20%.

Thanks to fructans, agave syrup is not only successfully used to combat excess weight and in the menu of diabetics, but is also recommended in moderate quantities in old age to increase bone density.

The plant is also used to prevent pregnancy, because the dinordrin and anordrin it contains are herbal contraceptives.

Steroidal saponins in the plant help against rheumatism.

Thus, the numerous beneficial properties make agave a home remedy.

How is agave syrup used in cooking?

Agave syrup can be used in cooking instead of regular sugar, but due to its high cost, this practice is not widespread among housewives. It is most often used in confectionery and in the production of expensive drinks: alcoholic (vodka, wine) and non-alcoholic (for example, lemonade).

In its homeland, the sweet drink is considered an aperitif - a way to improve appetite before lunch. It is served in its pure form and after meals, dosed in 50 ml glasses, as well as in cocktails with tequila and liqueurs.

Harmful effects of agave syrup and contraindications for consumption

In addition to the benefits, the product has a negative effect on the body. To avoid harm, it should not be abused.

Having discovered the possibility of using agave syrup as an alternative healthy sweetener in dietary nutrition, it was recommended to patients with diabetes. At the same time, they did not focus on its possible harm.

Later it was discovered that only plant juice that has not been subjected to heat treatment has beneficial properties. When heated, beneficial fructooligosaccharides are converted into fructose, which has a less clear effect on the human body.

Indeed, fructose does not increase blood sugar levels, but its systematic use can suppress a person’s ability to naturally produce and use the hormone insulin, which is essentially a prediabetic condition, fraught with the development of type 2 disease.

In addition, in large quantities, fructose causes harm by overloading the liver, as a result of which it is transformed into fats, some of which can pose a danger to the cells of the liver itself and provoke fatty disease of the organ.

Only unrefined nectar will have real benefits. Industrial filtration products partially or completely lose their benefits.

Data on the properties of the plant allow us to conclude that regular inclusion of agave syrup in the diet causes harm to the following irreversible disorders:

development of hypertension;
intense fat deposition;
the appearance of insulin resistance - insensitivity to insulin;
weakening of liver functions.

There are groups of people who have contraindications:

diabetics who should not consume syrup on a regular basis;
with a tendency to obesity;
pregnant and breastfeeding women.

Attention! It is not advisable to introduce young children to the use of syrup.

What is the difference between dark agave syrup and light agave syrup?

The color of agave nectar indicates its quality, preparation method and degree of filtration. There is light, dark and amber syrup. Light and dark varieties are produced from the same raw materials. But in the second case, the product is filtered less: then it is rich in inulin. The properties of a light or dark yellow tint depend on the duration and intensity of heating during thickening. The taste of light syrups is less intense.

How to replace agave syrup

Sometimes those who want to use a recipe with agave syrup as an ingredient are puzzled by the question: what to replace it with? Previously, corn syrup, which had similar properties, served as a substitute. But it was banned for use due to the risk of developing obesity. Preference was given to the more beneficial agave. But this product should not be abused. Maple syrup contains fewer calories.

Alternative natural sweeteners are also considered:

Xylitol is a natural sweetener, the benefits of which have been known to medicine for half a century. The human body independently produces it in small quantities. In product compositions it is designated as E967. The study of its properties gives grounds to assert that there is no harm to the body.

Erythritol is another natural substitute that is safe for the body and has minimal caloric content - only 6 percent of the calorie content of white sugar.

Stevia is a South American crop whose leaves are used to produce a sweetener in the form of a dry plant, powder or liquid. This is the leader in sweetness among other substitutes: 10 - 15 times higher than sugar. Stevia has almost zero calories, making it useful for weight control.

Important! For those who suffer from diabetes, the selection of a sweetener is permitted only after consultation with an endocrinologist.

Conclusion

The benefits and harms of agave syrup remain a completely unexplored and therefore controversial topic.

The properties discussed represent this exotic sugar substitute in two aspects. On the one hand, produced from organic plant materials using a gentle method, it is very popular and valued in nutrition. But its high fructose content can be a risk factor for people with diabetes and obesity, so the use of an alternative sweetener should be strictly dosed.

Most people, having given up sugar, make their lives boring, because they deny themselves a good mood and tasty food.

But we should not forget that there are a huge number of different alternatives on the market, using which you can not only get rid of extra pounds, but also rejuvenate the body as a whole.

Characterizes the ability of food to increase blood glucose levels. That is, the faster a person’s blood glucose level increases during a meal, the more GI the product has.

However, it should be remembered that its value is influenced not only by the characteristics of carbohydrates, but also by the amount of food eaten. Carbohydrates are conventionally divided into two types: complex (complex) and simple.

The classification of carbohydrates is based on counting the number of simple sugars in the molecular chain:

simple– monosaccharides or disaccharides, which have only one or two sugar molecules in the molecular chain;
complex (complex) They are also called polysaccharides, since they have a large number of structural units in their molecular chain.

Since 1981, a new term was introduced - “glycemic index”. This indicator characterizes the level of sugar entering the blood after eating a product containing carbohydrates.

The well-known glucose has a GI of 100 units. At the same time, the body of a healthy adult requires no more than 50-55% of carbohydrates in the daily caloric intake. Moreover, the share of simple carbohydrates should be no more than 10%. However, in patients with coronary heart disease, the proportion of carbohydrates increases to 60%, this is due to a decrease in the amount of animal fats.

For patients with type 2 diabetes, doctors recommend completely eliminating corn flakes, white rice, wheat bread and other foods rich in simple carbohydrates from the diet.

Agave syrup

The glycemic index of agave syrup is 15-17 units. It's sweeter than sugar. This sugar substitute contains a large number of microelements and prebiotic nulins, which have a beneficial effect on the functioning of the gastrointestinal tract.

But still, agave syrup is a rather controversial sweetener, since it consists of 90% fructose, which is easily deposited on internal organs as fat.

Agave syrup

At first glance, agave syrup resembles honey, but much sweeter; for some it may seem cloying. Many doctors claim that it is a healthy dietary product, and, therefore, it can be consumed by people who are watching their weight.

After all, the carbohydrates contained in the syrup do not cause a spike in blood sugar. This property makes it popular among diabetics and people on diets.

Another positive feature of this product is its calorie content, which is 310 kcal/100 grams, which is 20 percent less than cane sugar, but at the same time it is 1.5 times sweeter. A low glycemic index is achieved due to the high fructose content.

We should not forget that high consumption of fructose can have a devastating effect on health.

The benefits of honey - myth or truth?

The beneficial properties of honey have been known since ancient times. After all, this liquid nectar is a storehouse of useful microelements; it includes:

manganese;
magnesium;
phosphorus;
iron;
calcium.

Honey soothes and softens coughs, relieves sore throats, is easily digestible and improves digestion.

The only drawback of honey is its relatively high glycemic index, which ranges from 60 to 85 units and depends on its type and time of collection. In addition, honey, like agave syrup, has a high calorie content (330 cal/100 g).

The glycemic index of honey varies depending on its composition. As you know, honey consists of fructose, with an index of 19, glucose with a GI of 100, and a dozen more oligosaccharides. In turn, depending on the nectar from which honey is produced, the ratio of fructose and glucose in its composition changes.

For example, acacia and chestnut honey have a low glucose content of about 24%, as well as a high fructose content of at least 45%, as a result, the glycemic index of such types of honey is quite low.

By replacing sugar with chestnut honey, an overweight person will significantly reduce their size within a couple of weeks.

Benefits of maple syrup

Maple syrup is a famous representative of natural sweeteners with a pleasant taste. In addition, it contains antioxidants, minerals and some vitamins.

Maple syrup

The glycemic index of maple syrup fluctuates around 54 units. It consists of 2/3 sucrose. This sweetness is obtained by evaporating the sap of the Canadian maple tree. It contains substances such as calcium, magnesium, zinc, iron and antioxidants.

Maple syrup for type 2 diabetes helps stabilize sugar levels, and it also helps the body fight free radicals.

Other sweetener syrups

Coconut

Coconut simple syrup, or coconut sugar, is recognized as the best natural sweetener in the world today.

It is produced from the nectar of flowers growing on the coconut tree. Freshly collected nectar is heated to 40-45 degrees, at this temperature evaporation occurs for several hours.

The result is a thick caramel syrup. You can find coconut sugar on sale in the form of such syrup and large crystals.

The GI of coconut syrup is quite low and equal to 35 units. In addition, it is rich in B vitamins and an element that successfully fights depression - inositol. Coconut pollen sugar also contains 16 amino acids and a sufficient amount of microelements for good mood and well-being.

Stevia

The sweet syrup "stevioside" is obtained from the leaves of a plant called honey grass. The main property of stevia is its calorie content and glycemic index, which are equal to zero.

Stevia syrup is 300 times sweeter than sugar, which means it should be used in small quantities in dishes..

Stevia contains trace elements, vitamins A, C, B and 17 amino acids. Honey grass syrup has a detrimental effect on bacteria in the oral cavity, which is why it can often be found in toothpaste or mouthwashes.

The low GI index makes stevia syrup quite popular among people with diabetes, as well as among those who have completely abandoned refined sugar.

Jerusalem artichoke syrup

It is made from root tubers and resembles honey in consistency and taste.

The glycemic index of Jerusalem artichoke syrup ranges from 15 to 17 units.

But it’s not only the low GI value that makes it so popular; it contains a high level of inulin, which is a strong prebiotic that treats the gastrointestinal tract and is used in the treatment of dysbiosis to normalize the intestinal microflora.

With moderate and regular intake of syrup, even in patients with diabetes, normalization of sugar levels is noted, and even a decrease in the need for insulin is noted.

Video on the topic

A nutritionist talks about how blood sugar levels affect human health and what foods you should choose to feel energetic all day:

So, there are many natural sugar syrups known in the world that have different glycemic indices. Of course, the final choice always remains with the end consumer; only he can decide what to eat. But still, we should not forget that the sooner a person consciously gives up refined sugar, the healthier his body will be in the future.

Agave syrup, a sweetener made from the sap of the Mexican cactus, is becoming an increasingly common ingredient in diet recipes.

Agave syrup is not inferior in calorie content to table sugar. But the chemical composition of syrup can differ significantly from other sweeteners. While table sugar consists of sucrose, agave syrup can contain up to 90% fructose. All syrup forms generally contain very small amounts of calcium, iron, potassium and magnesium.

This high fructose content means—in theory, at least—that agave syrup does not raise blood glucose levels like other sweeteners.

But practice shows that high fructose content is not typical for all agave syrups. The concentration of fructose depends on how the syrup is processed and what varieties of agave it is obtained from.

Depending on the source used and processing method, agave syrup may contain as little as 55% fructose, the same amount found in high fructose corn syrup—in which case agave syrup has no benefit for consumers trying to avoid too much glucose intake.

Glycemic index of agave syrup

One of the main health benefits of blue agave syrup is its low glycemic index of 15.
The problem with foods with a high glycemic index is that they can raise blood glucose levels very quickly, which leads to the release of large amounts of insulin, which in turn can lead to insulin resistance, type II diabetes, obesity and high blood pressure. .

Blue agave syrup has a low glycemic index because its sweetness comes from the complex carbohydrate inulin (a fructose-containing polysaccharide), which is a natural sugar found in many types of fruits and vegetables. Because agave syrup contains inulin, it is healthier than sugar. Inulin is sweeter than sugar, so less agave syrup can be used than sugar to sweeten foods.

Benefits of Agave Syrup

Blue agave syrup was used by the Aztecs in Mexico for hundreds of years as a folk remedy to treat many types of skin conditions and wounds. When applied to the skin, blue agave nectar can be used to combat pyogenic bacteria.
Blue agave syrup can also help protect your body from bacteria in your gut, which will be very beneficial for your gastrointestinal tract.
Compounds derived from blue agave may help transport medications into the large intestine. These compounds, called fructans, help deliver medications that treat many types of colon diseases, such as colitis, irritable bowel syndrome and Crohn's disease.

Agave Syrup Side Effects

As a high fructose food, agave syrup may contribute to the development of diabetes. Fructose reduces the sensitivity of insulin receptors, which allow glucose to leave the bloodstream and enter cells to produce energy. Because of this, the body must produce more insulin to process the same amount of glucose. This is known as insulin resistance.

After reviewing the scientific literature, the American Botanical Council concluded that consuming agave syrup in safe amounts typically found in foods and beverages is not harmful to health.

It has also been noted that pregnant women should not consume agave syrup because some types contain steroids that have a contraceptive effect. This may lead to miscarriage.

Once again, I remind you that the low GI of a sweetener is not a reason to sweeten all your food with it. You should reduce your consumption of sweets and develop new food preferences))