Pure agave syrup is a natural sweetener made from the juice of agave plants, which are a type of succulent that grow primarily in Mexico. The agave plant looks similar to aloe vera, with long, spiky green leaves, and is most commonly known for being used to make tequila. However, agave syrup is produced from a different species of the plant than what is used for tequila production.
How is pure agave syrup made?
To make pure agave syrup, the core (or piña) of the agave plant is removed after it has matured, usually when the plant is 7-10 years old. The piñas are then steam-cooked for a day or two, which breaks down their complex carbohydrates into simple sugars. The liquid is extracted from the softened piñas and filtered to remove any remaining particles. What’s left is a sweet, honey-like syrup that has a relatively low glycemic index.
There are over 200 species of agave plants, but the most common ones used for agave syrup production are Agave tequilana (Blue agave), Agave salmiana, and Agave mapisaga. Blue agave is prized for its high sugar content and is also used to make tequila.
What are the different grades of agave syrup?
There are several classifications of agave syrup that determine quality and taste:
- Light or amber agave syrup – This is made from the raw agave juice and filtered to remove solids. It has a light color, mild flavor, and moderate sweetness.
- Dark or cooked agave syrup – The agave juice is cooked longer which caramelizes it, creating a darker color, richer flavor, and more pronounced sweetness.
- Raw agave nectar – This is unfiltered and unprocessed agave juice. It has a cloudy appearance and contains bits of plant fiber.
- Organic agave syrup – Made from organically grown agave plants with no synthetic pesticides or fertilizers.
The type of agave syrup you use will impact the color, taste, and texture it lends to recipes. Dark agave works well for recipes where you want a more robust, molasses-like flavor. The milder light agave is better for delicate dishes and beverages.
What are the health benefits of pure agave syrup?
Here are some of the key health benefits associated with pure agave syrup:
- Low glycemic index – Agave syrup has a glycemic index of about 15, which is much lower than table sugar or high fructose corn syrup. This means it does not spike blood sugar levels as dramatically.
- Contains inulin – Agave syrup contains a type of soluble fiber called inulin that may promote digestion and gut health.
- Antioxidant content – Blue agave syrup contains phenolic compounds that act as antioxidants to reduce inflammation and cellular damage from free radicals.
- Mineral content – Agave syrup provides small amounts of minerals like calcium, iron, potassium, and magnesium.
- Neutral flavor – The mild, neutral taste of agave syrup allows it to be substituted for sugar or honey in recipes without overpowering other flavors.
The natural sweetness of agave comes from fructose rather than sucrose or glucose. The high fructose content is partially why agave has a low glycemic index. However, there is some debate about whether high amounts of fructose from added sweeteners may negatively impact health over time.
How does agave syrup compare to honey, maple syrup, and sugar?
Here is a comparison of the nutritional profiles of agave syrup versus other common sweeteners per tablespoon (21g):
| Sweetener | Calories | Sugar Content | Glycemic Index |
|---|---|---|---|
| Agave syrup | 60 | 16g | 15 |
| Honey | 64 | 17g | 55 |
| Maple syrup | 52 | 13g | 54 |
| Table sugar | 49 | 12g | 65 |
Based on this comparison:
- Agave syrup has a similar number of calories and amount of sugar as honey and maple syrup.
- It contains about 25-50% less sugar compared to table sugar (sucrose).
- Agave syrup has a remarkably lower glycemic index than the other sweeteners.
This demonstrates why agave syrup is touted as a healthier sugar substitute, especially for people with diabetes or those following a low glycemic diet. Its liquid form also makes it easier to incorporate into drinks than granulated sugar.
How is agave syrup used in cooking and baking?
Here are some of the common uses for agave syrup in recipes:
- Drink sweetener – Agave can sweeten teas, lemonades, iced coffees, cocktails, and other beverages.
- Cereal topping – Drizzle agave over oatmeal, granola, yogurt, or breakfast cereals as a lower-GI alternative to honey.
- Salad dressing and marinades – The neutral flavor works well blended into vinaigrettes, marinades, and dips.
- Baked goods – Replace up to 1/2 of the sugar called for in recipes with agave syrup for softer texture.
- Sauces and glazes – Puree fruit with agave for a quick sauce or brush agave glazes onto meat, tofu, or vegetables before broiling.
- Smoothies – Add a spoonful of agave nectar into fruit and yogurt smoothies for natural sweetness.
Since agave syrup is about 25% sweeter than sugar, you typically need less volume to achieve the same sweetness. Reduce other liquids slightly to account for the extra moisture from the syrup. When baking, substitute agave for up to half of the sugar to prevent excessive browning or drying out.
Tips for cooking with agave syrup
- Start with a smaller amount of agave syrup than the recipe calls for with sugar and add more to taste.
- Reduce oven temperature by about 25°F to prevent overbrowning.
- Add a couple tablespoons of flour or starch when replacing more than 1/2 cup of sugar with agave to absorb moisture.
- Store in the refrigerator after opening to extend shelf life.
- Look for certified organic, raw, or unfiltered agave syrup for maximum health benefits.
What are the possible concerns or downsides to agave syrup?
There are a few potential downsides associated with agave syrup to keep in mind:
- High fructose content – Agave syrup contains 55-90% fructose, while table sugar is 50% fructose. There is ongoing debate about whether high amounts of fructose from added sweeteners may contribute to fatty liver disease, insulin resistance, and other metabolic issues.
- Highly processed – Many commercial agave syrups undergo extensive processing involving enzymes and heat to convert the carbohydrates into concentrated fructose. Raw, organic agave minimizes processing.
- Loss of beneficial compounds – Processing and filtering may deplete potential beneficial compounds like minerals, vitamins, and antioxidants found in the raw agave juice.
- FODMAP content – Agave contains FODMAPs, types of carbohydrates that may irritate digestion in people with IBS. Look for certified low-FODMAP agave syrup.
- Tooth decay risk – Like any sugar, excessive agave consumption, especially in beverages, may increase risk for dental cavities. Limit juice or smoothie portions.
While agave syrup has some advantages compared to table sugar and honey, it should still be used in moderation, especially by people with diabetes or metabolic disorders. Opt for raw, organic agave and pair with fiber from whole foods to offset potential digestion issues.
Where can I buy pure agave syrup?
There are several places where you can find pure agave syrup, including:
- Grocery stores – Look in the baking aisle or with other alternative sweeteners like honey or maple syrup. Larger stores may carry several varieties.
- Health food markets – Stores like Whole Foods, Sprouts, or Earth Fare will have a wider selection of brands and grades like organic, light, or raw.
- Online shops – You can order agave syrup from Amazon, Walmart.com, Vitacost.com and other major retailers with a variety of options.
- Farmers markets – Local vendors may sell small-batch agave syrup, especially in the southwestern United States where agave plants grow more abundantly.
- Mexican markets – Shops specializing in Mexican ingredients will likely carry authentic agave syrup brands imported from Mexico.
Look for dark glass or plastic bottles to maintain quality and freshness of the agave syrup. Once opened, store in the refrigerator for up to about 6 months.
Popular brands of agave syrup
Some of the top-selling national brands of agave syrup include:
- Wholesome Sweeteners Organic Raw Blue Agave
- NOW Foods Organic Agave Nectar
- Madhava Light Amber Organic Agave Nectar
- Nature’s Agave All Natural Agave Nectar
- Chosen Foods 100% Pure Agave Nectar
- The Groovy Food Company Organic Agave Nectar
- ZenSweets Premium Organic Agave Nectar
Always read the ingredient label closely and look for 100% pure agave nectar or syrup without any artificial colors, flavors, or dilutents like corn syrup. The organic and raw varieties will be less processed.
What is a reasonable price for pure agave syrup?
The price of agave syrup can range anywhere from about $3 per bottle up to $15 or more depending on the size, brand, source, and quality. Here are some general price ranges you can expect to pay:
- 12-16 oz bottle: $3 to $8
- 16-24 oz bottle: $5 to $12
- Quart size (32 oz): $8 to $15
- Small 5-8 oz artisanal bottle: $5 to $10
- Bulk sizes (gallon): $25 to $50
Organic, raw, small-batch, and imported Mexican agave syrups tend to cost more than mass-produced conventional brands. You can often find sales on agave syrup making it more affordable. Buying in bulk sizes can also lower the per-ounce price.
Tips for getting the best deal on agave syrup
- Check weekly ads and clip coupons from grocery stores.
- Watch for sales at health food stores or buy in bulk.
- Sign up for online accounts to receive discounts and promotion codes.
- Price compare between retailers.
- Look for off-brand, private label options for savings over name brands.
- Only buy what you can use within shelf life period.
With a little shopping savvy, you can find high-quality agave syrup at an affordable price per ounce to use in your recipes.
Is agave syrup the same as agave nectar?
Agave syrup and agave nectar refer to the same product and the names are used interchangeably. They both describe the sweetener made from the concentrated juice of the agave plant. There is no difference between the terms nectar versus syrup when referring to agave.
Some manufacturers may use agave nectar on the label to evoke the image of nourishing plant nectar flowing from the agave succulent. But the syrup itself has the same composition, flavor, and culinary uses regardless of the precise wording.
What are some agave syrup substitutes?
Here are some alternatives you can use in place of agave syrup:
- Honey – Replace 1 cup agave syrup with 1 cup honey. Reduce liquids slightly to account for honey’s thicker consistency.
- Maple syrup – Use 3/4 cup maple syrup for every 1 cup agave syrup called for. Maple syrup has a stronger flavor.
- Brown rice syrup – Substitute 1 cup brown rice syrup for 1 cup agave. Rice syrup works well in baking.
- Coconut nectar – Use a 1:1 ratio to replace agave. Coconut nectar has a hint of caramel flavor.
- Date syrup – Made from dried dates, this has a similar neutral taste. Use equal amounts.
- Granulated sugar – Replace 1/4 to 1/3 cup sugar for every 1 cup agave syrup and increase other liquids by 2-3 tablespoons.
When swapping agave for liquid sweeteners like honey or maple, slightly decrease the liquid ingredients in the recipe. For dry sugars, add extra liquid to balance out the moisture. Taste as you go to adjust sweetness and texture.
Conclusion
Pure agave syrup comes from the nutrient-rich juice of the agave cactus plant. While high in fructose like table sugar, agave has a low glycemic index which provides potential benefits for blood sugar control and digestive health. Unfiltered, organic agave retains more of the raw plant compounds than highly refined versions.
Agave syrup substitutes well for sugar or honey in drinks, baking, sauces, and other recipes. Its neutral flavor profile allows the natural tastes to shine through. While agave syrup contains nutrients and antioxidants, it should still be used moderately as part of a balanced diet.
Look for pure agave syrup or nectar at health food stores, Mexican markets, and many major supermarkets. Prices range from around $3 to $15 per bottle depending on the size and quality. With minimal processing from plant to bottle, pure agave syrup offers aversatile natural sweetener for the modern kitchen.
