Please read this about agave syrup, quoted from an article from mercola.com:
Many people interested in staying healthy have switched to agave as a safer "natural" sweetener. They want to avoid well documented dangerous sweeteners like HFCS (high fructose corn syrup) but are unaware that agave is actually WORSE than HFCS.
So just what is agave?
Blue agave is an exotic plant growing in the rich volcanic soil of Mexico under a hot tropical sun, boasting a stately flower stem that blooms only once in its lifetime. "Agave" literally means "noble." It’s generally recognized as a superstar of the herbal remedy world, claiming to offer relief for indigestion, bowel irregularity, and skin wounds.
Ferment it, and you have Mexico’s favorite adult beverage -- tequila.
Just the name "agave" conjures up images of romantic tropical excursions and mysterious shamanic medicine.
These are the mental images agave "nectar" sellers want you to hold. They use agave’s royal pedigree to cover the truth that what they’re selling you is a bottle of high-fructose syrup, so highly processed and refined that it bears NO resemblance to the plant of its namesake.
What is the "Real" Truth about Agave?
If you knew the truth about what’s really in it, you’d be dumping it down the drain -- and that would certainly be bad for sales.
Agave "nectar" or agave "syrup" is nothing more than a laboratory-generated super-condensed fructose syrup, devoid of virtually all nutrient value, offering you metabolic misfortune.
Unfortunately, masterful marketing has resulted in the astronomical popularity of agave syrup among people who believe they are doing their health a favor by avoiding refined sugars like high fructose corn syrup, and dangerous artificial sweeteners.
And if you’re diabetic, you’ve been especially targeted and told this is simply the best thing for you since locally grown organic lettuce, that it’s "diabetic friendly," has a "low glycemic index" and doesn’t spike your blood sugar.
While agave syrup does have a low-glycemic index, so does antifreeze -- that doesn’t mean it’s good for you. Agave syrup has the highest fructose content of any commercial sweetener -- ranging from 70 to 97 percent, depending on the brand, which is FAR HIGHER than high fructose corn syrup (HFCS), which averages 55 percent.
This makes agave actually WORSE than HFCS.
It is important to understand that fructose does not increase insulin levels, which is not necessarily good as what it does do is radically increase insulin resistance, which is FAR more dangerous. You see, it’s okay for your insulin levels to rise, that is normal. You just don’t want these insulin levels to remain elevated, which is what insulin resistance causes.
That is why fasting insulin is such a powerful test, as it is a very powerful reflection of your insulin resistance.
In addition to insulin resistance, your risk of liver damage increases, along with triglycerides and a whole host of other health problems, as discussed in this CBC News video about the newly discovered dangers of high fructose corn syrup. The study discussed in this news report is about HFCS, however, it's well worth remembering that agave contains MORE fructose than HFCS, and in all likelihood, it's the FRUCTOSE that is causing these severe liver problems.
How Agave is Grown and Produced Proves it is Unnatural
Agaves grow primarily in Mexico, but you can also find them in the southern and western United States, as well as in South America. Agaves are not cacti, but succulents of the yucca family, more closely related to amaryllis and other lilies. Edible parts of the agave are the flowers, leaves, stalks and the sap.
A mature agave is 7 to 12 feet in diameter with leaves that are 5 to 8 feet tall -- an impressive plant in stature, to be sure. There are over 100 species of agave, in a wide variety of sizes and colors.
Although the industry wants you to believe that agave nectar runs straight from the plant and into your jar, nothing could not be farther from the truth.
In spite of manufacturer’s claims, agave "nectar" is not made from the sap of the yucca or agave plant but from the starch of its pineapple-like root bulb[i]. The root is comprised mainly of starch, similar to corn, and a complex carbohydrate called inulin, which is made up of fructose molecules.
The process by which agave starch and inulin are converted into "nectar" is VERY similar to the process by which cornstarch is converted into HFCS1.
The agave starch is converted into fructose-rich syrup using genetically modified enzymes and a chemically intensive process involving caustic acids, clarifiers, and filtration chemicals[ii]. Here is a partial list of the chemicals involved:
* Activated charcoal
* Cationic and ionic resins
* Sulfuric and/or hydrofluoric acid
* Inulin enzymes
How natural does this sound?
The result is highly refined fructose syrup, along with some remaining inulin.
Agave syrup comes in two colors: clear or light, and amber. What’s the difference?
Due to poor quality control in Mexican processing plants, some of the syrup gets burnt. Hence, the darker amber color. Of course, this poor quality control is marketed as an "artisan" variation, like amber beer, when in fact it contains higher levels of toxic impurities that arise from the sugar-heating process.
Impurities aside, agave "nectar" is neither safe nor natural with laboratory-generated fructose levels of more than 80 percent!
It is worth mentioning that some websites mention that a natural raw agave product does exist in Mexico, made from the actual sap of the agave, but availability is limited because it is so expensive to produce. By far, the vast majority of agave syrups offered commercially are not this unprocessed raw agave from the sap.
Sales are Sweet for Agave Companies and Bad for You and Your Family
Growing consumer resistance to HFCS has been a hole-in-one for the agave industry. Need a healthy alternative to those evil HFS products?
Agave syrup to the rescue!
In case you doubt the influence of marketing in setting trends and consumer buying habits, look at these statistics:[iii]
* New agave products more than tripled in number between 2003 and 2007, from 56 to 176. Agave syrup is now appearing in products such as energy bars, cereals and organic ice creams.
* Revenues for the category "other liquid sweeteners," which includes agave, rose to more than $10.3 million in 2007, which was a 50 percent jump from 2006.
* McCormick & Co., a major food manufacturer, placed agave syrup in its "top 10 flavors" list for 2009.
* Two of Mexico’s largest agave syrup manufacturers, Iidea and Nekutli, are sending increasingly large shipments of agave syrup to Germany, Japan and New Zealand due to growing global popularity.
Agave is also quickly crossing over from the health food market to mainstream grocery chains, restaurants and taverns, and consumers (especially vegans and raw food enthusiasts) are replacing their honey and maple syrup with bottles of agave after being duped into believing it’s a more healthful alternative.
The Myth of Agave as a "Healthy" Sugar Substitute
It’s important for you and your family’s health to remember that agave syrup is neither healthy nor natural.
As reported by Dr. Ingrid Kohlstadt, a fellow of the American College of Nutrition and an associate faculty member at Johns Hopkins School of Public Health:
"Agave is almost all fructose, a highly processed sugar with great marketing."
Agave syrup is not low calorie -- it has about 16 calories per teaspoon, the same as sucrose (table sugar). The glycemic index is immaterial, once you understand the full extent of the risk this product poses to your health.
The consumption of high amounts of sugar is what is inflating America’s waistline, as well as escalating rates of diabetes, blood pressure and heart disease.
Although overall sugar consumption is definitely something to be concerned about, even more problematic is one type of sugar that wreaks extraordinary havoc on your body: FRUCTOSE.
And if you want fructose, agave products next to pure fructose, have the highest percentage of fructose of any sweeteners on the market, over 50 percent more fructose than high fructose corn syrup.
Why You Need to Understand Why Fructose is so Important
All sugars are not created equal, in spite of what you might have been told.
Glucose is the form of energy your cells were actually designed to run on. Every cell in your body, every bacterium -- and in fact, nearly every living thing on the Earth -- uses glucose for energy.
But as a country, regular cane sugar, or sucrose (50 percent glucose and 50 percent fructose), is no longer the sugar of choice. It’s now fructose.
This happened in the 1970s as a result of technology that made HFCS far less expensive to produce. Believe me, it was NOT done for its health benefits. This was purely an economic decision.
Let me clear up any confusion here, as fructose is the primary sugar in most fruits. It isn’t that fructose is intrinsically evil -- it is just the MASSIVE DOSES you and your family are exposed to that makes it dangerous. Because it is so cheap and makes foods taste so much better, it is added to virtually every processed food.
There are two overall reasons fructose is so damaging:
1. Your body metabolizes fructose in a much different way than glucose. Fructose is broken down in your liver just like alcohol and produces many of the side effects of chronic alcohol use, right down to the "beer belly"
2. People are consuming fructose in quantities that are 400-800 percent higher than they were 100 years ago due to its pervasive presence in just about all processed foods
Fructose Turns to Fat and Makes You Fat!
Unlike fructose which is nearly exclusively broken down in your liver and is directly converted to dangerous fats. This is one of the reasons why fructose is the leading cause of obesity. However, only 20 percent of glucose is metabolized in your liver. This is related to the fact that nearly every cell in your body can directly use glucose as a fuel source, so it’s normally "burned up" immediately after consumption.
It is also important to understand that the fructose in fruits and vegetables is not the same fructose molecule you’ll find in synthetic high-fructose corn syrup, which is manufactured in the lab. Naturally occurring fructose comes along with fiber, enzymes, vitamins, minerals, and antioxidants, whereas fructose sweeteners have no nutritional value at all.
Additionally it is actually attached to other sugars and molecules and needs to be broken down before it is absorbed which limits the damage it causes. In HFCS it is a free fructose molecule, just as the glucose. Because these sugars are in their free forms their absorption is radically increased and you actually absorb far more of them had they been in their natural joined state which would cause a higher percentage of the fructose to pass to the intestine unabsorbed.
But the menace of fructose doesn’t stop there.
1. Fructose also elevates your uric acid levels, which is actually more dangerous than elevated cholesterol levels as it causes chronic, low-level inflammation, which increases your risk of cardiovascular disease, stroke, cancer, arthritis and premature aging.
2. Fructose also "tricks" your body into gaining weight by fooling your metabolism -- it actually severely impairs your body’s normal appetite-control systems.
3. Excessive fructose rapidly leads to weight gain and abdominal obesity ("beer belly"), decreased HDL, increased LDL, elevated triglycerides, elevated blood sugar, and high blood pressure -- i.e., classic metabolic syndrome.
4. Fructose metabolism is very similar to alcohol metabolism, which has a multitude of toxic effects, including NAFLD (non-alcoholic fatty liver disease). Metabolically it’s very similar to drinking alcohol without the buzz.
Remember to RADICALLY Reduce Your Fructose
These biological changes are not seen when humans or animals eat starch (or glucose), suggesting that fructose is a "bad carbohydrate" when consumed in excess of 25 grams per day.
However, it is important to remember that because fructose is so cheap it is added to nearly all processed foods. So even if you are seeking to eliminate it from your diet you will EASILY exceed 25 grams per day because it is "hidden" in so many foods. This is made worse by the deceptive and lax labeling laws which frequently allow gigantic loopholes for agribusiness to include it in the product and not identify it.
Making matters worse, your body easily becomes sensitized to fructose.
Fructose activates its own pathways in your body—those metabolic pathways become "upregulated." In other words, the more fructose you eat, the more effective your body is in absorbing it; and the more you absorb, the more damage you’ll do.
You become "sensitized" to fructosr as time goes by, and more sensitive to its toxic effects as well.
Let me be clear that it isn’t fructose that is the problem -- but excessive fructose. And especially the concentrated amounts of fructose that your body was NEVER designed to process, such as what’s in HFCS and agave syrup.
Agave nectar is EVEN WORSE than HFCS because it’s even higher in fructose than HFCS (80 percent and higher), making it an even worse metabolic menace.
Other Reasons You Should Steer Clear of Agave
1. Poor Quality Control. There are very few quality controls in place to monitor the production of agave syrup. Nearly all agave sold in the U.S. comes from Mexico. Industry insiders are concerned that agave producers are using lesser, even toxic, agave plants due to a shortage of blue agave.
2. Pesticides. There are also concerns that some distributors are cutting agave syrup with corn syrup -- how often and to what extent is anyone’s guess. In addition, the FDA has refused shipments of agave syrup due to excessive pesticide residues.
3. Saponins. Agave is known to contain large amounts of saponins. Saponins are toxic steroid derivatives, capable of disrupting red blood cells and producing diarrhea and vomiting. There is also a possible link between saponins and miscarriage by stimulating blood flow to the uterus, so if you’re pregnant, you should definitely avoid agave products.
4. Hydroxymethylfurfural (HMF). Some agave syrups contain a contaminant called hydroxymethylfurfural (HMF, also called 5-hydroxymethyl furfural), an organic heat-formed compound that arises in the processing of fructose -- in both agave syrup and HFCS. HMF has potential toxic, mutagenic and carcinogenic effects[iv]. HMF is EXTREMELY toxic to honey bees, which is a problem since commercial beekeepers feed HFCS to the bees to stimulate honey production when field-gathered nectar sources are scarce[v].
5. Nutrient Void. Agave syrup is not a whole food -- it is fractionated and processed, devoid of the nutrients contained in the original, whole plant.
6. Enzymes. Agave syrup is not a live food. The natural enzymes are removed to prevent agave syrup from fermenting and turning into tequila in your food pantry or cabinet.
7. Addictiveness. Agave is, for all intents and purposes, highly concentrated sugar. Sugar and sweeteners wreak havoc on your health and are highly addictive.
A couple of comments on the above article. First, it's possible that there are better sweetners than agave such as stevia and others or better yet foregoing sweetners to allow your taste buds to get use to less sweet food. That said I think that the above article does require some observations. First of all, the author Joseph Mercola, D.O is selling a non-vegan raw sweetner http://products.mercola.com/honey/. Second, Mercola stipulates that his raw honey, like agave, is high fructose and is 70 percent fructose. See prior url. He suggests a 25 gram limit which one can do with raw agave and still stay vegan. Third, Mercola himself is apparently pushing a Weston Price like raw meat diet. http://www.diseaseproof.com/archives/debunking-diet-myths-the-me....
This being a raw vegan forum, I cannot accept Mercola's conclusions at face value given that he is a non-raw vegan "authority" who is selling a non-raw vegan substitute, honey while criticizing agave a product that competes with a product he sells. I will let the reader draw his own conclusions. Please note: per above, I'm not pushing agave or disputing the information, such as it is, in the above article. To be honest, I think we should all be trying to use less sweetners in our food and when we need to sweeten use fresh fruits such as dates, bananas and so forth. So even if you buy that agave is completely unhealthy, I don't and I intend to keep using raw agave in small amounts, it doesn't follow that raw honey is the way out.
Seems like you're biased toward the information because Mercola isn't a vegan. He doesn't even mention honey in the article. I think you're reading a bit too much into it.
Personally, I think agave is disgusting. It makes me feel terrible, produce a lot of mucous and it gives me head aches. Maple syrup is full of beneficial minerals. Cane juice is raw and well balanced. Date syrup is made with whole, fresh fruit. Why would you even think of adding agave to your food when there are so many alternatives that are less questionable? If you're having problems with insulin levels, you should not be buying into the whole "diabetic friendly sweetener" thing. You should probably be trying to get healthy instead of taking shortcuts, unless you really don't care.
alexa, have you read this about maple syrup?
about halfway down the page
I love a lot of the info I get from Mercola, but I would never deny that he has an agenda. His website has a plethora of information, but that doesn't make him money. That's why he endorses products, and pushes them. A lot.
and even 100% pure organic maple syrup is produced at temperatures near and sometimes above boiling water.
im sure its better than corn syrup and white sugar though.
Maple syrup's not raw at all, it's made by boiling tree sap. But whatever floats yer boat!
I'm not biased against the information because Mercola isn't a vegan, though it is a raw vegan board, not just raw. I am skeptical because he indicts agave because of its high fructose content and sells a product on his own site which is just as bad so that he has to put "warning" and set a 25 gram limit on it. My point is that one could presumably do that for agave as well. I personally enjoy agave and consume it in moderate amounts. I don't have problems with insulin levels. Not sure where you got that idea. Regarding using alternatives to agave, covered that in my prior post, including possibly stevia and sweeting with fruits such as dates and bananas. To each their own.
I wish he would differentiate between sources of fructose. I think getting 25 g of fructose from agave is much worse than say, eating a mango. Im not 811 by any means, but i think eating fruit is healthy for you and sweeteners should be limited or avoided. I like me some stevia and i do local humane honey on occasion (i buy one jar from the bee keeper i know and it lasts about a year).
I read a lot of mercolas information, but i keep in mind that he is like Atkins, he pushes proteins (like eggs- gross!) and says limits the carbs. I personally hate low carb diets- it just doesnt jive with me.
Its all about balance in my mind, lots of veggies, lots of greens, lots of non-sweet fruits, plenty of sweet fruits (proportional to how much you work out, i think), small amounts of nuts or seeds, and oils and sweeteners are used sparingly. Local and organic where possible. Follow that logic- you'll be ok.
I have read that about maple syrup, but thanks anyway. I know the stuff I get is produced with vegetable oil and has no filler sweeteners added.
Obviously maple syrup isn't raw but at least it isn't toxic and has lots of uncommon minerals in it.
Wasn't speaking to you specifically about the insulin levels, but that's a major selling point.
Yeah, the fructose levels of honey are similar to that of agave. Honey has health benefits though. Agave is harmful in more ways than just a high fructose level. They aren't equal by any means. I think Mercola just sells what he believes to be healthy. He's being honest about the downside to eating honey on the product page. There's nothing sneaky going on here.
"They aren't equal by any means".
I agree with you. Honey has a Glycemic Index of 83, High Fructose Corn Syrup is 85. Agave is 14. http://www.elitefitness.com/articledata/glycemic.html So in addition to having a high fructose content, honey has a hi glycemic index, much higher than agave, one more similar to high fructose corn syrup due to its higher glucose content. So honey raises both your blood sugar and increases insulin resistence.
I think also many of the "disadvantages" cited by Mercola against agave such as "addictiveness" are not unique to agave as a sweetner but are true for other sweetners as well. You can gain weight on anything you overeat, honey, agave or any highly concentrated sweetner. Nothing special about agave in that regard.
That said, as I mentioned in my original post, I'm not a big agave fan. I just don't buy all of the negative hype from competitiors and think it should be evaluated in context. And as I mentioned in my original post, we should look for natural sweetners such as dates and bananas to sweeten our recipies and/or learn to limit our sweet tooths. I particularly like Rawtarian's article about not goofing up your palate. http://therawtarian.com/dont-screw-up-your-palate/ Truth is while I enjoy agave to offset the taste of bitter greens and pungent garlic, I don't add agave to most of my recipies. I've even stopped using it in my raw breads since I have golden raisins and dates. I guess I just don't buy all of negatives being trotted out.
I've never had agave (and have never been curious enough to try it) but I do wonder about the ecological impact of shipping jars of the stuff all over the world from Mexico...at least honey can be found in many countries locally....
I perfectly agree w/your sentiments. I use ALL sugars sparingly (fruit, agave, maple syrup (if at all) , yacon syrup, date powder, black strap molasses, etc.). However I HAVE had good results w/using agave sparingly. I am formerly very hypoglycemic-prone, & w/agave (the REALLY good, certified low glycemic, organic kind) I have suffered ZERO negative effects. Honey, on the other hand, is harvested inhumanely, as honey is made for for bees, not humans (and I've read that in an entire lifetime, a single worker bee gathers only 1/10 tsp of honey! It requires 10,000 worker bees to gather a just a pound of honey!)
However more notably to the point of this discussion, Dr. Mercola vilifies agave, while SELLING a competing food-honey!! ...He also sells, OSTRICH, BISON, CHICKEN, BEEF, AND CHEESE from his website...so like Paul, I question the overall soundness of his argument, as well as the potential downsides of agave he points out that basically can be said of any sweet (and especially fructose-containing food. (He harshly criticizes fructose, however according to his guidelines, a few of any of the fruits mentioned in this post (apples, raisins, certainly bananas, mangos, etc.) a day would be toxic to one's health, as well)!
I think in moderation, agave is a pleasant indulgence, and I definitely think when a doctor is supplying information while also SELLING competing supplements, the objectiveness of the point of view is easily questioned. Beyond that, his claims just don't appear the most SOUND. However all of this is all food for thought.
holisticlady, I'm on the same page. I tell my kids that we don't use honey because it's stealing from the bees, who had to work really hard to make it. ;) I don't think it's much better than weaning a calf to take the milk for human consumption.
I think that a little bit of sweeteners is ok too, as long as we stay away from the HFCS (which they are now finding to be mercury contaminated!). I figure if my kids have a little bit of agave in their green smoothies, they're still miles ahead of most kids in the US! lol