Agave syrup,which is well known in the West, has recently gained popularity around the world.

Agave is a plant that is similar in appearance to aloe. Grows in Latin American countries. In Russia it is found on the Crimean coast of the Black Sea. Mexicans use it to make drinks such as tequila and pulque.

Rich, sweet agave syrup has the same flavor as honey. It has a delicate taste with refined notes of caramel.

People who cannot give up sweets, but want to follow a diet and lead a healthy lifestyle, can add a few drops of this delicious nectar to their coffee or tea.

Agave syrup is a good substitute for sugar in many recipes, because it has low— 18-32. This means that, unlike refined sugar, it is absorbed more slowly and does not cause a strong release of insulin. Therefore, such syrup is an invaluable discovery for those with a sweet tooth and for people who watch their figure.

Why sugar is harmful, we wrote.

Manufacturing process

The coveted sweetener is obtained from the heart of the agave plant. First, the leaves of the plant are cut off, after which the main part (piña) is crushed, soaked,squeezed out and evaporated. The result is a sweet, thick mass.

You can find regular agave syrup and natural (live) agave syrup on the shelves.

Natural, it is not heated above 46 degrees, and it evaporates for 4-5 days. This way all the beneficial substances are preserved.

Regular agave syrup is heated to 60 degrees and it evaporates in only 2 days, as a result, the cost of production is much lower.

Beneficial properties of agave syrup:

Agave normalizes material metabolism and digestion.

Contains inulin (up to 5%). This prebiotic (a non-digestible food component) stimulates intestinal flora, lowers cholesterol and is therefore beneficial for overweight people.

Contains vitamins ( A, K, E, B, D ), minerals (calcium, iron, magnesium, etc.).

The Indians of Mexico used this exotic nectar to treat wounds because it has an antibacterial effect.

However, you need to know that it contains up to 80% fructose, so all attention to a sense of proportion.

If a person cannot live without sweets, then there is no point in replacing sugar with agave syrup. In this case, you need to work with the addiction.

But if you spend the whole week not eating sweets, working for the benefit of yourself and your loved ones, then on weekends, we have every right to relax and enjoy a dessert that will be not only sweet, but also healthy.

Where to buy agave syrup

There are companies that violate production technologies and thereby reduce the quality of the product. But there are conscientious producers striving for excellence, using the experience of Latin Americans who have been processing this unique plant since ancient times.

You can choose this product in health food stores, stores with departments for diabetics and pharmacies. Mwe buy it on the iherb website.

You can read how to order agave syrup on this website

Write to us about your impressions.

And gava is a perennial plant growing in deserts and semi-deserts that looks like aloe. In North and Central America and Mexico, its beneficial properties have been known since ancient times. To make agave syrup, the juice of the plant, rich in polysaccharides, vitamins and minerals, is used. Due to the predominant content of fructose (80-95%), the resulting nectar is one and a half times sweeter than sugar, with a low calorie content.

With moderate consumption, syrup improves metabolism, helps absorb calcium and magnesium, and reduce cholesterol levels in the body.

Syrup and agave nectar are equivalent names for the same product. It is obtained from the juice of the core and leaves of the plant; it contains the probiotic inulin, which stimulates the growth of beneficial microflora, helps accelerate metabolic processes and eliminate toxins. The syrup is a natural sweetener and has a subtle honey aroma with caramel notes.

History of syrup

Sugary agave juice was used by the ancient Aztecs to prepare sweet dishes and drinks. Mexican Indians used it to treat wounds due to its anti-inflammatory and antibacterial properties. After the discovery of fermentation properties, tequila became a famous drink made from agave.

Interest in the plant in the 21st century was attracted by its rare carbohydrate composition combined with a low level of glycemic index.

The pleasant, delicate taste of agave syrup has made it a common sugar substitute in cooking: it does not distort the aroma and texture of baked goods, maintains the softness of biscuits, and its fairly thick consistency allows you to accurately measure the required amount.

How to make syrup

The pith and leaves of the plant are used to make agave nectar. After evaporation for 48-72 hours, the pulp is crushed and crushed to extract the juice. After filtration, the resulting broth is heated at a temperature not exceeding 45 degrees, which allows preserving all valuable enzymes and vitamins. As excess liquid evaporates, the product thickens.

Drink varieties

Blue agave syrup is famous for its best taste. Depending on the type of processing, light and dark varieties are distinguished. Pekmez is prepared without the inclusion of sugar and additional additives by heating, settling and straining natural juice. The long evaporation process gives the nectar a dark amber color and a rich molasses aftertaste. Light varieties undergo careful filtration, are not enriched with fructans, have a golden hue and a light taste of floral honey with the smell of caramel and fresh herbaceous notes.

Benefits and harms

Agave syrup is used in dietary nutrition instead of sugar. Its advantages include:

• rich mineral and vitamin composition;
• inulin content, which lowers blood sugar and cholesterol levels;
• due to the sweeter taste, less nectar is required to add to dishes and drinks;
• positive effect on the functioning of the gastrointestinal tract;
• normalization of metabolic processes;
• strengthening bone tissue;
• removing toxins and excess fluid from the body;
• provides quick satiety and reduces appetite;
• strengthening the immune system.

Agave juice sweeteners should be used with caution as a sugar substitute for people prone to allergic reactions. If consumed in excess, there is a risk of rapid weight gain, since excess fructose leads to the accumulation of fatty deposits.

In case of pathologies of the kidneys, liver, gall bladder, or hormonal disorders, a preliminary consultation with the attending physician is necessary. Due to the natural contraceptive substances contained in agave, it is not recommended to include the product in the menu when planning pregnancy. The benefits and harms of agave syrup are associated with moderation of its consumption and the individual characteristics of the body.

Chemical composition

Product includes:

• selenium;
• calcium and magnesium;
• sodium;
• phosphorus and iron;
• potassium;
• beta-carotene, vitamins of groups A, B, C, D, E, K;
• essential oils.

Nectar is 80-90% fructose, which is absorbed by the body more slowly than glucose, which prevents a sharp increase in blood sugar levels. The inulin content promotes the production of beneficial bacteria and optimizes intestinal motility.

Nutritional value

Agave nectar contains 76% carbohydrates, 0.5% fat, 0.1% protein, and contains no cholesterol. In moderate doses, it is suitable for diabetics; the nutritional value of agave syrup is lower than that of sugar.

Calories and glycemic index

Nectar is used for fasting days and dietary nutrition due to its reduced calorie content, which is 310 kcal per 100 g of product. Fructose helps maintain optimal metabolism and stimulates the elimination of toxins from the body. The GI (glycemic index) of agave syrup is 16-20 units, which is due to the low percentage of glucose.

Compared to sugar, which has a GI of 70 units, nectar is broken down by the body gradually and does not provoke a sharp release of insulin. Sweet agave syrup for type 2 diabetes will be an alternative for adding to baked goods and tea.

Using syrup in cooking

Agave nectar is one hundred percent susceptible to yeast fermentation, completely dissolves in water, and does not lose its beneficial properties when heated, which allows the syrup to be used when baking sweet pies and biscuits. The light creamy caramel aroma of the sweetener does not change the taste of the products and maintains the fluffiness and softness of the dough. Nectar is used in preparation:

• pies made from yeast dough;
• sponge and shortbread cakes;
• cookies, muffins and gingerbread;
• cocktails and smoothies;
• homemade ice cream;
• cream and other desserts;
• compotes, jelly, fruit drinks.

Pancakes, pancakes or waffles poured with syrup will acquire a delicate and pleasant taste. Soaking the cake layers will give the cake softness and a light, unobtrusive caramel aroma. The nectar will serve as an excellent topping for ice cream, muesli and coffee, adding subtle notes of honey.

The product combines harmoniously with green, black, white and herbal tea. The daily consumption rate is no more than two to three spoons. Suitable for vegetarians and raw foodists.

What to replace syrup with?

If you have individual intolerance and other contraindications, you can take similar products instead of agave nectar.

Maple syrup

A useful substitute is nectar obtained from maple sap. It contains over 50 antioxidants and minerals. It does not cause food allergies, has healing properties, has a beneficial effect on the cardiovascular system, increases the body's immune defense, and has a mild caramel taste. Nutritional value is 260 kcal. However, glucose predominates in the syrup, so it is contraindicated for diabetes.

Stevia

Honey grass, which grows in South America, is ten times sweeter than sugar, has a zero glycemic index and zero calorie content. Normalizes blood glucose levels and has antibacterial properties. But you need to get used to the specific taste.

Xylitol

A natural sweetener extracted from sugar cane stalks, corn cobs, and birch wood. It does not cause a spike in blood sugar, has a reduced calorie content, and has no foreign tastes. However, in some cases it gives a laxative effect; in case of overdose, it provokes diarrhea and flatulence.

Replacements for agave nectar include honey, rice and artichoke syrups, and lucuma powder. Despite the reduced calorie content, all types of sweeteners are recommended to be used in moderation and taking into account individual contraindications.

Where is the harm & why?

19 Jan, 2012 | 13:01 Why even good fructose syrups are bad / http://www.living-foods.com/articles/agave.ht

Agave nectar: ​​benefits are less than you think
based on material from nutritionist and raw food expert John Kohler
(The Truth about Agave Syrup: Not as Healthy as You May Think)

Agave nectar is a fashionable product in the West, which is advertised as dietary, with a low glycemic index (does not cause a jump in insulin and blood sugar levels, is slowly absorbed). Essentially, this is fructose syrup; in Russia, an analogue can be considered, first of all, Jerusalem artichoke syrup, although there are others. Cheap fructose syrups (from corn raw materials) are present in a lot of industrially produced sweets, ice cream, bread, pizza dough, fermented milk and dairy products. Therefore, the editors of ECOWAYS considered it important to convey the arguments presented in this material to everyone who is trying to pave the way to their health through nutrition - after all, myths built on the promise of “benefits” must be dispelled first of all.
The author of the original material is a raw foodist, and is considering the most “gentle” version of fructose syrup - what is advertised for raw foodists. All the more important conclusions can be drawn for everyone else by omitting data on the exact heating temperature required for the production of such syrups.

The use of agave nectar (also known as agave syrup) as a sweetener in raw food dishes is a relatively new practice. When I myself switched to a raw food diet in 1995, no one knew such a product and it was not used in a raw food diet. I first heard about it in 1999 or 2000 at a health food trade show. I asked around, got a few samples, and found out how different companies made it. It became clear that to obtain the syrup, manufacturers heated agave juice to approximately 60-70 C, so I did not consider this product as raw food. Also, many people consider maple syrup to be raw, but in fact, it is always very hot, so it is not “raw” at all.

Unfortunately, there are no rules that govern the labeling of raw food products. Anyone and anything can put the “RAW” mark on it, and for the manufacturer such a product will be considered “raw”, because it is made from fresh raw materials, simply not fried. The “RAW” mark, therefore, does not necessarily mean that the product has not really been subjected to heat treatment (above 47 C), that is, that all enzymes and nutrients have been retained in the product. For example, if you pay attention to the difference between “raw” and “fried” carob - as I understand it, “raw” was heated to 120 C, while “fried” was heated to 230 C. At elevated temperatures, carob “caramelizes” - it becomes more dark color and taste different from “raw”. In addition, there are bars on sale that say "RAW" even though the ingredients list "cooked" cocoa powder (they can't be raw) and cashews (almost never truly raw).

How is agave syrup made?
...The plant is crushed and its juice is collected in vessels, heated to about 60 degrees and maintained at the temperature for about 36 hours - this is done not only to evaporate the moisture, but also to obtain a sweet taste. Agave juice carbohydrates are mainly complex forms of fructose (so-called fructosans), including inulin. In its original form, the juice is not very sweet.
When heated, complex fructosans are hydrolyzed, i.e. break down into fructose chains. The fructose-rich solution is then filtered to produce the desired product - from a dark syrup with a distinctive vanilla aroma, to a light amber liquid with a more neutral odor and taste.

So, to achieve sweetness, agave juice has to be hydrolyzed, i.e. break down fructosan chains into fructose itself. That is, we eat the hydrolysis product of agave!
But let's assume that new technologies somehow managed to evaporate agave at low temperatures (up to 48 C), so that it could be considered a “living” product. We still need to ask ourselves: is it useful to us? Some even truly raw foods are actually HARMFUL for your health. And from what I've learned about agave, it fits into this food category.

I believe that agave syrup is harmful, based on facts I have collected myself. Here are some of them:
1. Agave syrup is not a whole product. Only the juice of the plant is taken separately and boiled, thus changing the consistency and concentration of sugar, which gives sweetness. Similarly, maple sap is heated and concentrated into a syrup. Agave syrup lacks many of the natural constituents present in the plant. This is for starters.
2. Previously, agave syrup was used to produce tequila - during fermentation, the actual transformation into tequila occurs. That is, to prevent the syrup from becoming tequila on your shelf, you have to interrupt the fermentation process. Well, every raw foodist wants to eat only those foods that contain enzymes, i.e. enzymes remained intact.
3. As far as I could find out, there are three main producers of agave syrup, some of them also produce tequila. Most agave syrup is produced in the province of Guadalajara. Some people I've talked to at various trade shows have told me that agave syrup is "cut down" with corn syrup back in Mexico before the product is shipped to the US. Why is this done? Most likely because agave syrup is expensive and corn syrup costs next to nothing.
4. Agave syrup is advertised as having a low glycemic index, which is suitable for diabetics. Indeed, agave itself has a low glycemic level. But we need to figure out why this is so. This is due to the unusually high concentration of fructose in the product (up to 90%) compared to glucose (only 10%). This ratio is not found anywhere in nature in natural products. The closest is corn syrup, which is used in soda (it contains 55% fructose). And although fructose itself has a low glycemic index, many problems are associated with its consumption in such concentrations:
A) Fructose negatively affects the absorption of copper and interferes with the formation of collagen and elastin - substances responsible for connecting tissues. Copper deficiency can also lead to increased bone fragility, anemia, deteriorating arteries, high cholesterol, fertility problems, heart attacks and, ironically, loss of blood sugar control.
B) Research suggests that fructose leads to disease faster than glucose. This happens because glucose is absorbed throughout the body, while only the liver has to deal with fructose. Animal tests show that with heavy consumption of fructose, fatty deposits form in the liver and cirrhosis develops - similar to what happens to the liver of alcoholics.
C) “Pure” fructose does not contain enzymes, vitamins and minerals and can, on the contrary, pull these substances out of the body in order to be absorbed.
D) Fructose may contribute to the development of diabetes. It reduces the sensitivity of insulin receptors, through which glucose enters cells for further absorption. As a result, the body needs to produce even more insulin to cope with the same amount of glucose.
D) Eating fructose seriously increases the concentration of uric acid in the body, and an increase in this indicator can serve as an indicator of worsening heart condition.
E) Eating fructose increases lactic acid levels in the blood, especially in conditions such as diabetes. A sharp rise in this indicator can cause metabolic acidosis.
G) Fructose consumption leads to mineral deficiencies, especially iron, magnesium, calcium and zinc (compared to subjects fed sucrose).
H) Fructose can accelerate the aging process, because. has an oxidizing effect. Scientists found more markers associated with aging in skin collagen in rats fed fructose than in the group fed glucose.
I) Fructose can cause weight gain! When processed by the liver, it turns into fat more easily than any other sugar. In addition, it greatly increases the level of serum triglycerides (that is, fats in the blood).

5. Agave syrup and other concentrated sweeteners are addictive, so you end up trading your processed food habit (including cookies and candy bars) for a raw food addiction that isn't much better. Eating concentrated sweeteners interferes with the enjoyment of healthy, sweet-tasting foods like fresh fruit (as they are less sweet in comparison).
6. Dr. Gabriel Cousins, a longtime raw foodist, claims that agave nectar raises blood sugar levels just like any other sugar. Dr. Cousins ​​is the author of There Is a Cure for Diabetes.
Fresh fruits contain much less fructose than sucrose and glucose. In addition, fruits contain vitamins, minerals, phytochemicals, fiber and other nutrients. And our body is designed to work with a “full set”, which is only available when eating fresh, ripe fruits (and, if possible, whole ones). Can nature make mistakes? For example, it is always better to eat fruits whole than to juice or blend them. When the juice is pressed, fiber is released, which helps slow down the absorption of sugars. Concentrated sweeteners also do not contain fiber and contain much more simple sugars than fresh fruits and even juices.
Now you have a better understanding of what agave syrup is [or, for example, Jerusalem artichoke], and hopefully you won't be misled again by the companies selling this product. Their job is to chop the greens, in this case, unfortunately, at the expense of your health. If you're making a raw food dish and the recipe calls for a sweetener, here's what I recommend (in order of preference):
1. Use fresh fruit. Ripe fruit contains nutrients, fiber and water—the “complete package” that nature intended.
2. You can use fresh whole stevia leaves. Stevia is an herb that tastes sweet but does not actually contain sugar. This herb is difficult to find fresh, so for example, I grow it myself at home. If you can't get fresh stevia, you can buy dried stevia - leaves or leaves ground into powder. Try to avoid white stevia powder and stevia drops - these products are heavily processed during the production process.
3. Use dried fruits. If you need a syrup consistency, soak the dried fruits in drinking water and then put them through a blender with the same water. Dates, figs and prunes are the sweetest dried fruits and work well in most recipes. Instead of maple syrup, Barhi dates with a drop of water are great. Please remember: since there are no strict standards for “raw food” products, dried fruits may be dried at temperatures above 48 C, and therefore no longer be a “living” product. To be safe, it is better to prepare dried fruits yourself using a dehydrator (home drying).
4. Honey is a concentrated product and is therefore not recommended. But in my opinion, honey is better than agave syrup because it is a natural and “whole” product. Of course, honey is not a vegan product, which may be a problem for some. I advise you to buy honey from your local beekeepers.

In raw food recipes you can also often find:
1. Maple syrup is also not a raw product, it is subject to heat treatment. If the syrup is not labeled as organic, it may also contain formaldehyde and other toxic substances.
2. Cane sugar (pure sugar evaporated from sugar cane). Unfortunately, it is evaporated at high temperatures, so it is not a “raw” product.
3) Yacon syrup is obtained from the root of the South African yacon plant. Again, this is a concentrated sweetener produced at high temperature.
4) In Russia - Jerusalem artichoke syrup, the description from the manufacturer leads us to believe that this is a direct analogue of agave nectar

The moral of the story is that it's best to eat whole, fresh fruits and vegetables, and always first understand how foods labeled "raw" are produced if they don't occur naturally in that form.

About the author: John Kohler is a raw foodist with more than ten years of experience who turned to a raw food diet in the face of a serious illness (spinal meningitis), since then Kohler has managed to completely improve his health to a state of consistently excellent health. One of John's goals is to unlock the power of raw food nutrition for the world and he founded and runs the world's largest raw food portal www.living-foods.com and www.rawfoodsupport.com. In addition, he is the world's most important expert on raw food devices and units, often gives lectures at festivals and events, adheres to the “up to 5-7 ingredients per recipe” system, pays a lot of attention to recipes based on the pulp and juice of young coconut, and travels on the raw food diet, kitchen tools for raw food cooking, issues of easy transition to a raw food diet and the fundamental importance of eating organic and whole foods in general. Believes that by using fresh, organic and whole ingredients, you can create delicious meals with very few ingredients and no salt, oils, spices, refined sweeteners or chemical additives. Known for his pragmatic approach to raw food nutrition, he consults and helps thousands of people add more fresh fruits and vegetables to their diet.


Agave syrup has many beneficial properties. Thanks to its richness in various vitamins and minerals, it is an ideal sugar substitute for those who want to lead a healthy lifestyle or, for example, lose weight.

The benefits and harms of agave syrup

The syrup from this fruit is obtained by boiling until the liquid becomes thick and viscous. The syrup contains a large number of useful substances, for example:

• vitamins E, K, A, B, B;
• iron;
• magnesium;
• zinc;
• selenium;
• potassium;
• calcium;
• sodium;
• phosphorus;
• copper;
• mixture of antiglucosides;
• glucose;
• fructose;
• inulin;
• Dinordrip;
• anordrin;
• essential oils;
• resin.

Here's why agave syrup has earned recognition and popularity:

1. The natural product is an excellent sweetener and sugar substitute with lower calorie content. Those people who want to get rid of it are recommended to use syrup as a sweetener for drinks. Plus, this is a great option if you are concerned about the health of your teeth.
2. Agave syrup benefits the gastrointestinal tract by improving intestinal function. With regular use of syrup, you can improve the functioning of the gastrointestinal tract, and its similarity to lactulose makes it an excellent laxative.
3. Sweet medicine strengthens the immune system.
4. Agave syrup has been proven to help remove harmful substances from the body.

Some people claim that this particular remedy can perfectly remove fluid from the body, and also helps reduce temperature during fever. But these properties have not been scientifically proven, so it is impossible to say 100% about the effectiveness of agave syrup as an antipyretic.

Like any medicine, agave syrup can cause harm to the body. For example, this wonderful sweetener is strictly prohibited for diabetics due to its fructose content.

Precautionary measures

If you use syrup too often, it can cause: