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Agave nectar, also known as agave syrup or maguey syrup, is a natural sweetener made from the sap of the agave plant, a succulent that grows mainly in Mexico and South Africa. It is available as a syrupy liquid and can be made from various different species of agave, including the blue agave, which is perhaps better known as the key ingredient of tequila.
Honey is a sweet substance made by bees from plant nectar. The bees harvest nectar from flowers and use enzymes to transform it into honey. They then deposit it in honeycomb cells in their nests, or, in the case of domesticated bees, in manmade hives.
Humans have been eating honey for at least 8,000 years, and today it is used for a range of culinary purposes. It can be used in baking, as a spread, in desserts, as a sweetener in hot drinks, or fermented to make mead. Nectar collected from different flowers has a different flavour when made into honey, and you can often buy honey made from a single variety of flower, with clover and orange blossom both being popular examples.
Discover more about the wonderful world of honey with our guide to the science of honey.
A 1 tablespoon (21g) serving of agave nectar contains the following:
Calories: 60
Carbohydrate: 15g
Of which sugar: 14.1g
Fiber: 0g
Fat 0g
Protein: 0g
Glycemic Index (GI): 19
A 1 tablespoon (21g) serving of agave nectar contains the following:
Calories: 64
Carbohydrate: 17g
Of which sugar: 17g
Fiber: 0g
Fat 0g
Protein: 0g
Glycemic Index (GI): 58
Agave nectar is sometimes chosen as a ‘healthy alternative’ to sugar, because it is seen as a more natural product. On the plus side, agave nectar is around 1.5 times sweeter than sugar, so you only need to use a little, but this is largely cancelled out by the fact that agave nectar has more calories to begin with.
Agave nectar also has a relatively low glycemic index (GI) for a sweetener, which means that it releases energy more slowly, reducing the risk of spikes in blood sugar. This does not necessarily make agave syrup a good choice for diabetics, however, as it’s high fructose levels can reduce insulin sensitivity.
The high-fructose content of agave syrup is its biggest downfall, and potentially makes it more unhealthy than regular sugar, or even corn syrup. In terms of nutritional content, there are several different types of sugar, and fructose is one of the worst. Unlike other sugars, it can only be processed by the liver, and eating too much can cause your liver to produce dangerous chemicals called triglycerides. Fructose is thought to be a key contributor to serious health problems including diabetes, obesity, a fatty liver and memory loss.
The sugar content of agave nectar can be as high as 90%, compared to 50% for regular sugar, 55% for corn syrup, and a virtuous 40% for honey. This alone makes honey the healthier choice, but there may also be other benefits to eating honey, as we will see.
Honey is a popular ingredient in home remedies, and most of us will have been given a hot honey and lemon drink to soothe a sore throat. According to some studies, honey may be more effective at suppressing a persistent cough than certain cough medicines, particularly in children. It also contains antioxidants, which can help to lower the risk factor for several health conditions.
As a high-sugar food, honey should only be eaten in small amounts, but when used as a replacement for regular sugar, it can have several potential health benefits. These include lowering blood pressure, lowering ‘bad’ LDL cholesterol, while raising ‘good’ HDL cholesterol, and lowering triglycerides.
With its syrupy texture, agave nectar is great for drizzling over desserts or breakfast goodies like pancakes or French toast, and because it is plant-based, it is often used as a vegan substitute for honey in baking and other cooking. It also dissolves more easily than other sweeteners, making it useful for sweetening cocktails or iced tea.
Honey can be used as a healthier alternative to sugar in general, and works well in baking, as a sweetener for drinks, or drizzled over desserts and pancakes. It can also be mixed with lemon and a drop of brandy to make a soothing hot toddy, or used to make honey and mustard dressings. Discover more delicious honey recipe ideas in our guide to cooking with honey.
If you want to find out more about alternatives to sugar, don’t miss our review of 10 natural sugar substitutes for cooking and sweetening.
