Q: I’ve noticed you allow agave in the diet. I have heard mixed reviews on it with some saying it is not really good to use. What is your latest feeling on that? The other new product to America is the very costly and yummy coconut sugar. It is promoted as also being very low glycemic-wise. What do you think of this for those of us who do not wish to use sugar any longer?
A: Agave is a natural sweetener that is gaining in popularity as an alternative to white sugar and high-fructose corn syrup. And, you are right. There are mixed reviews on the product. While it is becoming a prominent and preferred sweetener for the health-conscious consumer, it is processed in a similar manner as other sugars and is reported by some as being no better than other sugars.
There are more than 300 species of agave plants grown in the southern US, northern South America and in some regions of Mexico. Most nectars are produced from the blue agave plant. The center of the plant contains what is termed as “honey water”, a substance used for syrup production. Interestingly, when fermented, it is used to produce tequila. Hmmm! So, essentially while agave is a natural product, by the time you purchase it on your grocery or health food store shelf, it has been processed to become a nectar-like product similar to maple syrup. Each tablespoon of agave contains approximately 60 calories, compared with 40 calories of regular sugar; however, because agave is almost 1 ½ times sweeter than sugar, less of it is used. The end result – just about the same, calorie- wise.
Refined agave sweeteners appear to be no healthier than any other sweetener, to include sugar, honey and high-fructose corn syrup; however it contains minimal amounts of potassium, magnesium and calcium. The problem here is that there isn’t enough of any product to affect us nutritionally. On the positive side, a scale known as the glycemic index measures how different foods raise blood sugar levels. In this instance, agave ranks lower than many other sweeteners. This has resulted in manufacturers reporting it as being diabetic friendly. Because the American Diabetes Association lists agave and other sugars as products that should be limited, I recommend diabetics considering the use of sweeteners check with their primary care physician or nutritionist prior to incorporating the product into a daily diet.
And, after all this rhetoric, we should satisfy our cravings for sweet products with fresh, whole fruit rather than with a concentrated form of sugars. Fresh fruit is not processed, is rich in nutrients, and has a lower glycemic index than does agave.
Coconut sugar is produced from the sap of the coconut palm flower bud. As with agave, it has been used for countless years as a sweetener, largely because it is abundant in such areas as Asia. Coconut sugar is available in crystal, granule, block or liquid form. It is harvested by literally tapping into the blossoms of a coconut tree, transferred into giant woks, and processed over heat to evaporate the moisture in the sap. Anyone who cooks realizes that this evaporation process reduces the liquids into a form of syrup. This is followed by a further reduction into soft paste, crystal or a block product. Because organic coconut sugar is not highly processed, the flavor, degree of sweetness and color can vary depending on when and where it is harvested and the reduction process used.
The glycemic index is 35. The product is considered to be healthier than both refined white sugar and brown sugar. It is rich in iron, zinc, potassium and magnesium and contains vitamins B1, 2, 3 and 6. When compared with brown sugar, it has 36 times the iron, more than 10 times the amount of zinc and four times the magnesium. From what I understand, it is also safe for use by diabetics but shouldn’t be treated any differently than regular cane sugar. And, in a nutshell, there you have it. It’s expensive, but apparently better for the individual looking for a sugar substitute.
Readers who are interested in learning more can order Dr. Gott’s Health Report “A Strategy for Losing Weight – An Introduction into the No Flour, No Sugar Diet” by sending a self-addressed, stamped number 10 envelope and a $2 US check or money order to Peter H. Gott, M.D. Health Report, PO Box 433, Lakeville, cT06039. Be sure to mention the title or print an order form from www.AskDrGottMD.com.
