A Little Known Cactus

The same dessert cactus that is responsible for the production of tequila also produces one of the most versatile and nutritionally valuable sweeteners. Agave nectar from the blue agave cactus is lower in glycemic load than honey or sugar, about twice as sweet as sugar, so not as much is needed for recipes. It is naturally produced and performs just as well in baking recipes as it dissolves into cold beverages. This can be a replacement for refined sugar in almost any recipe and goes well in coffee and tea. Agave nectar can be somewhat expensive, but by far Trader Joe's and Good Earth have the best everyday values. Agave nectar is an unrefined sugar, which is easier for the body to process.

It has the same amount of carbohydrates as honey, which some may mistake as the same glycemic load. In actuality, however, glycemic load is measured by multiplying the glycemic index by the carbohydrate count and then dividing it by 100. Anything with a glycemic load under 10 is considered low, anything over 20 is high, and anything in between is considered medium. Foods with a low glycemic load will contain sustained energy that the body uses over a long period of time and will not cause blood sugar spikes . Honey has a glycemic index of 63, compared to 30 of agave nectar, and half as much is needed in recipe substitutions or normal sweetening practices. 

Agave syrup can substitute maple syrup, sugar, honey, brown rice syrup and any other common sweetener. It can become too sweet very quickly, so adding in small amounts and taste testing is a good idea, but in most cases reducing the called for amount of sugar or honey by half works just fine. Brown rice syrup should be an equal substitution, since it is also very concentrated in sweetness.

Here is a quick table of some glycemic comparisons:

	Carbohydrates (g)	x	Glycemic Index	/	100	=	Glycemic Load
1 Medium Apple	21	x	54	/	100	=	11.3
1 regular cola (12 oz)	40.5	x	90	/	100	=	36.4
1 tbsp honey	15	x	63	/	100	=	9.45
1 tbsp agave nectar	15	x	30	/	100	=	4.5