News & Updates
Agave Syrup - A Sugar Substitute? By Coach Pam
Agave nectar has become very popular over the past 5 years as an alternative to sweeteners which contain high-fructose corn syrup. The marketing geniuses who promote Agave nectar would have us believe that Agave nectar is an ancient concoction, used centuries ago by the Aztec people and other indigenous populations. Nothing could be further from the truth. Just like High Fructose Corn Syrup, Agave “nectar” is not “nectar” at all (sounds like it came from heaven, doesn't it?), but highly-processed “syrup” which is metabolized by our bodies in exactly the same way as High Fructose Corn Syrup. In most cases, in fact, Agave is worse that High Fructose Corn Syrup.
Blue Agave is a gorgeous and stately plant, which grows in Mexico. For centuries, the Mexican people have used it as an herbal remedy for many digestive and skin conditions. Tequila is made from fermented Agave. Agave syrup, however, is highly- processed and refined, stripped of all nutrients and may, in many cases, contain more fructose that High Fructose Corn Syrup.
Fructose and fructose-like products do not increase insulin levels per se. This is because our bodies do not metabolize fructose in the same way as sucrose or glucose. What fructose syrups do is target the liver. This results in the claim that fructose substances have a “low glycemic index” and don't spike blood sugar. What happens is much worse.
It's OK for insulin levels to rise, or “spike.” That is part of the digestive process. What isn't good, and what causes problems, is when we develop insulin resistance and our sugar levels remain high when we are not digesting. This is much more dangerous and leads to Syndrome X (or Metabolic Syndrome). High Fructose Corn Syrup and other similarly-processed compounds, such as Agave syrup, cause fat build-up in our livers, high triglycerides, belly-fat and a host of other symptoms which lead to Metabolic Syndrome. In contrast when we consume glucose, only 20% is metabolized in our liver. The rest is used by our body as fuel and is burned up almost immediately after consumption.
The “fructose” in Agave syrup, High Fructose Corn Syrup and other similarly-processed products is not the same molecule found in fresh fruits and vegetables. Whole foods contain fiber, enzymes, vitamins, minerals and antioxidants, in contrast to the nutrient-void processed syrups. Whole food is broken down in our bodies before we absorb what is left after the process. Processed syrups are free molecules and are absorbed by our bodies (our liver) completely.
Pure fructose is also responsible for elevated uric acid levels, which causes low-level inflammation. Inflammation has been identified as a risk factor in cardiovascular disease, stroke, cancer, and wrinkles. Fructose also destroys our ability to control our appetite. Fructose trains our body to eat more and absorb more of it, thus doing more damage.
Now, you should remember that we have been talking about fructose-syrup, specifically Agave and High Fructose Corn Syrup. As you probably are aware, fruits and vegetables contain fructose as well. As I mentioned a few paragraphs ago, these are fine to eat. The key is to try to watch your fructose consumption. Depending upon your Metabolic Type, you should try to eat fruits early in the day, before you exercise, thus giving your body a chance to burn the fuel they provide. Fruits, especially apples and pears, are a good dessert substitute for cookies, cakes, ice cream and candy. Ideally, you should try to keep your whole food fructose consumption to approximately 25 grams per day. I've included a chart from Dr. Joseph Mercola which gives some examples of fructose contents.
In future postings I'll address other questions that have come my way, such as: (1) what kinds of oils to use and avoid? (2) how do other kinds of sweeteners affect our digestion and general health? (3) how much should we exercise, sleep, work, etc.
Please send me an email with any topics you would like to see addressed in this space to Pam Scantalides (Coach Pam) at IronBodyNutrition@gmail.com.
| Fruit | Serving Size | Grams of Fructose |
| Limes | 1 medium | 0 |
| Lemons | 1 medium | 0.6 |
| Cranberries | 1 cup | 0.7 |
| Passion fruit | 1 medium | 0.9 |
| Prune | 1 medium | 1.2 |
| Apricot | 1 medium | 1.3 |
| Guava | 2 medium | 2.2 |
| Date (Degnet Noor Style) | 1 medium | 2.6 |
| Cantaloupe | 1/8 of med. melon | 2.8 |
| Raspberries | 1 cup | 3.0 |
| Clementine | 1 medium | 3.4 |
| Kiwifruit | 1 medium | 3.4 |
| Blackberries | 1 cup | 3.5 |
| Star fruit | 1 cup | 3.6 |
| Cherries, sweet | 1 cup | 3.8 |
| Strawberries | 1 cup | 3.8 |
| Cherries, sour | 1 cup | 4.0 |
| Pineapple | 1 slice (3.5" x .75") | 4.0 |
| Grapefruit (pink or red) | 1/2 medium | 4.3 |
| Boysenberries | 1 cup | 4.6 |
| Tangerine / mandarin orange | 1 medium | 4.8 |
| Nectarine | 1 medium | 5.4 |
| Peach | 1 medium | 5.9 |
| Orange (navel) | 1 medium | 6.1 |
| Papaya | 1 medium | 6.3 |
| Honeydew | 1/8 of med. melon | 6.7 |
| Banana | 1 medium | 7.1 |
| Blueberries | 1 cup | 7.4 |
| Date (Medjool) | 1 medium | 7.7 |
| Apple (composite) | 1 medium | 9.5 |
| Persimmon | 1 medium | 10.6 |
| Watermelon | 1/16 med. melon | 11.3 |
| Pear | 1 medium | 11.8 |
| Raisins | 1/4 cup | 12.3 |
| Grapes, seedless (green or red) | 1 cup | 12.4 |
| Mango | 1/2 medium | 16.2 |
| Apricots, dried | 1 cup | 16.4 |
| Figs. dried | 1 cup | 23.0 |
