Which Natural Sweetener? Agave or Stevia?
One of the most common questions I get is which natural sweeteners I recommend using. By now, we all know that sugar and high fructose corn syrup are bad for us – they are pro-inflammatory and feed cancer- but when it comes to the “natural” products on the shelves of health food stores or natural grocery stores, things can get a little confusing…
Agave (pronounced ‘uh-GAH-vay’) nectar is a natural sweetener with a pleasant neutral taste. It ranks relatively low on both the glycemic index and glycemic load scales. It is about 1 1/2 times sweeter than regular sugar and contains roughly 60 calories per tablespoon, which is about 20 calories more than the same amount of table sugar.
I no longer recommend agave as a healthy sweetener. Why? The reason agave ranks relatively low on the glycemic index is because it has a high content of fructose. Fructose does not readily raise blood sugar (glucose) levels because the body doesn’t metabolize it well. New research suggests that excessive fructose consumption deranges liver function and promotes obesity. The less fructose you consume, the better.
As it turns out, agave has a higher fructose content than any other common sweetener, more even than high fructose corn syrup (HFCS). Because of its reputation as a “natural” sweetener, it is now widely used in products claiming to be good for health – from teas to nutrition bars and energy drinks.
I don’t think there’s any doubt that Americans consume much too much fructose, an average of 55 grams per day (compared to about 15 grams 100 years ago, mostly from fruits and vegetables). The biggest problem is cheap HFCS, ubiquitous in processed food.
Fructose is a major culprit in the rising incidence of type 2 diabetes and non-alcoholic fatty liver disease. It may also increase risks of heart disease and cancer.
Better alternatives do exist, and I don’t recommend the use of agave nectar at all. If you currently use agave or want to use a recipe that calls for it as a main ingredient, I recommend using stevia instead.
There are nearly 400 peer-reviewed scientific studies evaluating the effectiveness of stevia. to help treat everything from cancer to high blood pressure. One of my personal favorites, stevia is safe for diabetics because it has zero calories and a glycemic load of zero. If minimally processed, this herb is a fantastic agave nectar substitute. But beware! Not all stevia products on the market are created equal. There can be good or bad stevia side effects depending on the source of the stevia that you use! Most people do well with stevia, but listen to your body because stevia is an herb and everyone’s body may react differently to it. The benefits and possible stevia side effects really depend upon what stevia you choose to consume.
When it comes to the stevia options available today, it’s vital to know that not all stevia is created equal. You should be aware of the three main categories of stevia, including green leaf stevia, stevia extracts and altered stevia, like Truvia. Truvia is really not even stevia at all by time it goes through a 42-step process to make this processed sweetener. First, the rebaudioside is extracted from the stevia leaf, and then chemical solvents are added, including acetonitrile, which is toxic to the liver and is a carcinogen. Then the producers add in a GMO corn derivative called erythritol. Truvia or rebaudioside stevia products are about 200 to 400 times sweeter than sugar. Not all stevia products are created equal. There is a HUGE difference between consuming real stevia and chemically processed stevia products like Truvia which contains less than 1 percent pure stevia.
The brand of stevia that we recommend and personally use ourselves and with our children is Sweet Leaf Stevia Clear Drops. We carry this product with us everywhere we go to use as a healthy sugar substitute. You may order this product here from our online store! Take 15% off every order every day with promo code 15DAILY. Also, enjoy free shipping everyday with all orders over $100. http://innovativefamilywellness.com/Store.asp#!/Sweet-Leaf-Stevia-Drops-Clear-4-oz/p/79494812/category=18090007
