Health Benefits of Agave
Agave is a plant also known as maguey or American aloe. It’s used to make several food products: agave inulin and agave nectar. The inulin is a prebiotic fiber that could benefit your gut health, and the nectar is used as a sweetener with a much lower glycemic index than sugar.
Those with blood sugar issues or trying to reduce their sugar intake may opt for agave to mitigate its effect on blood sugar. However, agave has a lower glycemic index because it’s higher in fructose than glucose, which isn’t necessarily better for overall health.
Helps Prevent Blood Sugar Spikes
For those with diabetes or prediabetes, agave may be an appealing alternative to sugar because of its low glycemic index of 10–27.1 This is much lower than honey, which has a glycemic index (GI) of 58, and sugar, which has a GI of 60.2
The glycemic index of a food indicates how quickly it makes your blood sugars rise, but it doesn’t account for the combined effects of the entire meal, so it's not a perfect measurement.3
You probably aren’t eating agave alone. You'd probably use it as a sweetener in a latte with milk or oatmeal with fruit and nuts. The other nutrients in these foods (e.g., protein, fat, fiber, and more carbs) will alter the overall effect on your blood sugar, so the glycemic index of agave alone becomes less relevant.
Promotes Gut Health
Researchers have discovered that certain compounds in agave called agavins act as prebiotics, meaning they benefit your gut microbiome. They help the huge community of microorganisms in your gut to thrive.1 One study found that agave inulin—a prebiotic fiber in agave—effectively changed the composition of the participants’ gut microbiota.4
Because agavins reach the colon without first being degraded by gastrointestinal enzymes, they produce short-chain fatty acids, like butyrate, that are linked to a number of health benefits, including reducing inflammation, promoting immune health, and improving metabolic health.5
Supports Regular Bowel Movements
Studies have shown that agave can help manage constipation. A recent study evaluated the effects of agave fructans on people with irritable bowel syndrome (IBS) who predominantly struggle with constipation. After consuming about 8 grams (g) of agave fructans for 15 days, participants had more regular bowel movements and improved stool consistency.6
Another study found that participants with functional constipation improved their number of bowel movements, stool consistency, and quality of life by taking agave fructans on their own or combined with maltodextrin.7
These fructans are a source of fiber in your diet, which can help move stool through your system. They also help with constipation due to their role in improving the makeup of the gut microbiome that regulates your overall gut health.
How To Use Agave
There are a couple of different forms of agave, which have unique health benefits and uses.
Agave syrup or agave nectar is a sweetener made by pressing the agave core to make a sap. You can find it with other sweeteners in most grocery stores, and it has a lower glycemic index than sugar or honey.
You can also purchase agave inulin powder, made by extracting and processing the agave fructans into a powdered form. This is commonly used as a supplement to aid with gastrointestinal health. Studies have shown that taking this powder for at least a couple of weeks can improve symptoms of constipation.76
Dosage
There’s no specific recommended dosage of agave. When consuming the sweetener, keep in mind that even though it has a lower glycemic index than sugar, it’s still a source of added sugars in your diet.
The Dietary Guidelines for Americans recommend that no more than 10% of your calories come from added sugars. For a 2,000-calorie diet, that’s no more than 50 g of added sugars per day.8
As far as agave inulin goes, there’s no specific dosage recommendation. According to the U.S. Food and Drug Administration (FDA), research shows that it’s generally safe for healthy people to consume up to 7.5 g of agave inulin daily for 3–6 months.9
Is Agave Safe?
There are no reports of allergies to agave inulin, and it’s generally recognized as safe (GRAS) by the FDA.9 That being said, people with gastrointestinal (GI) issues should speak with a healthcare provider before starting an agave inulin supplement since it can affect your gut microbiome and gut motility.
People with liver disease or diabetes should be careful about consuming high amounts of agave syrup since it can raise blood sugars and be taxing on the liver.
Potential Drug Interactions
There isn’t enough research on agave supplements to know whether they interact with any drugs. So far, no drug interactions have been discovered.
Always speak with a trusted healthcare provider before starting a new supplement.
What To Look For
Agave grows in arid parts of the Americas, particularly Mexico. It’s a succulent plant with pointed leaves. It’s most commonly available as a nectar or powder. It’s also used to make tequila.
The FDA does not verify the purity and potency of dietary supplements, so it’s best to purchase supplements that have been third-party tested for purity and potency. However, finding an agave inulin supplement that’s third-party tested is difficult. If you want an agave inulin supplement, speak with your healthcare provider to select a reputable brand.
As far as agave nectar goes, you can find amber nectar or light nectar. The amber nectar has a richer flavor, whereas light nectar doesn’t really add flavor. Consider which best suits your taste preferences.
Can You Have Too Much Agave?
There’s no official upper limit for agave, but taking over 20 g of agave inulin may lead to GI distress. Stay below this dosage or spread your intake throughout the day to avoid these unpleasant side effects.9
As for agave syrup, the recommendation is to limit your added sugar intake to less than 10% of total calories.10
Besides these effects, you may have heard that fructose is harmful to health. Excess consumption is linked with liver issues like non-alcoholic fatty liver disease (NAFLD), since it’s primarily metabolized by the liver.11
When the liver becomes overwhelmed with fructose, it starts turning it into fat, leading to higher cholesterol and fat deposits on the liver itself. Over time, this could also lead to issues like metabolic syndrome that puts people at higher risk for heart disease, stroke, and diabetes.11 Agave nectar is about 80% fructose, so excess consumption may stress the liver.1
Side Effects of Agave
Agave is generally safe and well-tolerated. The most common side effects of agave inulin are gastrointestinal issues, particularly gas and bloating.912 These are common side effects when increasing your intake of fiber.
To prevent gas and bloating, try slowly increasing your intake and spreading it throughout the day.
A Quick Review
Agave syrup and agave inulin are two popular agave products with different uses and benefits. Agave syrup is a sweetener that may help prevent blood sugar spikes, while agave inulin is a prebiotic fiber that can support gut health.
They’re both generally safe in moderate amounts, but excess fructose from agave syrup may harm liver health, and excess agave inulin might cause gas or bloating. Before adding a new supplement to your diet, speak with your healthcare provider for individualized guidance on safety and dosage.
original article: Agave Benefits and Considerations.
