Sugar substitute-Agave nectar.
To make the syrup, the agave juice is first extracted by grinding and pressing the collected leaves of the plant. The filtered juices are then heated to vaporize the water and break down the complex sugars into simple ones.Another production method uses enzymes derived from the fungus Aspergillus to break the bonds that hold complex sugar molecules together. Both methods result in a concentrated sweetened nectar consisting of 90% fructose, which has a lower glycemic index (GI) than most other sweeteners, including sugar.
Nutritional value of agave nectar
for 1 teaspoon (6.9 g) of agave syrup.
* Calories: 21
* Fat: 0 g
* Sodium: 0.3 g
* Carbohydrates: 5.3 g
· Fiber: 0 g
* Sugar: 4.7 g
* Protein: 0 g
Carbohydrates
A teaspoon of agave nectar contains about 5 grams of carbohydrates and a total of 20 calories. This is comparable to corn syrup, molasses, or sugar in any other form.
Agave nectar consists mainly of fructose: fructose has a lower glycemic index than glucose, but consuming large amounts of fructose can have negative effects, as it can increase triglyceride levels. Triglycerides are a type of fat in the blood. Elevated triglyceride levels can lead to hardening of the arteries (atherosclerosis), and high levels are associated with obesity, diabetes, and heart disease.
Unlike glucose, fructose is almost completely metabolized in the liver in a process known as fructolysis. During fructolysis, fructose is converted to the liver :
* Glucose used for energy (about half of fructose becomes glucose)
* Lactic acid, also for energy (about 25%) · Glycogen, the stored form of glucose (15% to 20%)
* Triglycerides, a type of fat associated with an increased risk of diabetes, metabolic syndrome, and heart disease (5% to 10%)
Fats
Agave nectar contains only trace amounts of fat, but some of the fructose it contains is converted into triglycerides. Using large amounts of high-calorie sweeteners, such as agave nectar, is not recommended, especially if you already have cardiovascular disease, metabolic syndrome, or insulin resistance.
In addition, added sugar is a source of additional calories. They can cause weight gain, which is an independent risk factor for diabetes and heart disease.
Protein
Agave nectar contains a small amount of protein (less than 0.01 grams).
Vitamins and minerals
As a plant-based product, agave syrup does contain small amounts of some vitamins (such as vitamin C and a few B vitamins) and minerals (including potassium, calcium, and selenium). But the portion size is so small that the nectar provides little benefit from these trace elements.
Health benefits
The actual juice or juice of the agave plant contains phytonutrients that can have an antioxidant effect. However, the agave nectar you purchased is processed (with heat or fungus), which can eliminate some of the plant's beneficial properties, such as phytonutrients.
Agave syrup is about one and a half times sweeter than table sugar, which means you can use it in smaller amounts than regular sugar to sweeten drinks or food, so you'll consume fewer calories from the added sugar.
Allergies
There are no reports of allergic reactions to agave nectar in the medical literature, probably due to the fact that the plant proteins were removed during processing.
Side effects
Fructose, and sucrose, can be harmful to the health of the oral cavity. When you eat fructose, the bacteria on the surface of your teeth metabolize sugar to form acid. This reduces the pH of the plaque below 5.5, causing demineralization of the tooth enamel.
When the pH is restored above 5.5, usually within 20-30 minutes of consuming fructose, the enamel can be restored, at least in part, by calcium and phosphate released from saliva.
Excessive amounts of dietary fructose are associated with an increased risk of non-alcoholic fatty liver disease.
Varieties
For a neutral taste, choose a light agave nectar that has a slightly golden color. The darker versions have a more caramel flavor and can be poured directly onto pancakes or waffles as a substitute for maple syrup.
For people who try to eat naturally and avoid artificial sweeteners, agave nectar can be an attractive option if it is not refined and contains no additives. It is important to check the labels, as some nectars that are processed for commercial purposes may contain preservatives and artificial colors. Always look for brands marked "100% organic (natural) product".
Food storage and safety
Agave nectar does not crystallize, is stable even at different temperatures and has a shelf life of about two years.
How to cook and where to add it
Since agave syrup is sweeter than table sugar, you will need less of it if you replace it with other types of sugar in recipes. It also dissolves easily, which is convenient for drinks. You can use it in the same way as maple syrup, honey, molasses, or corn syrup - as a filling, in baked goods, in sauces, or in marinades. But you may have to experiment to get the right sweetness.
