Nourishments—

A Sweet Alternative To Cane Sugar

By Nancy K. Crevier

Who would think that one of the same plants that is used to produce the mind-bending 80 proof spirit known as tequila could also produce the most gentle of sweeteners? The blue agave plant, a spiky succulent related to the lily and the amaryllis, is the source of a natural sweetener that is rapidly gaining in popularity.

Agave (pronounced “a-G?-vey”) nectar is not a “new” sugar, though. Centuries ago the Aztecs utilized the sap of the agave plant to sweeten beverages and foods, and valued it for its perceived medicinal traits, as well. Salve made of the agave plant was believed to have healing properties for skin wounds, and tinctures and teas made from the agave were said to relieve indigestion, and ease the pain of arthritis. Varied modern studies have supported the antimicrobial value of agave in certain skin infections.

Produced by filtering and heating the sap of the blue agave of Mexico, agave nectar is a honey-like substance touted by many as being the “safe” sugar for diabetics, and a blood-sugar-friendly sweetener to anyone who is concerned about spikes in blood sugar levels.

Agave has a low glycemic load, which is the impact the foods have on blood sugar and insulin release, and is absorbed more slowly into the body than other sugars.  Excessive insulin release triggered by high-glycemic foods, such as refined sugar and high fructose corn syrup, is believed to be related to various health problems including obesity and diabetes.

Nutritionally, agave is not a powerhouse, but what sugar is? It contains 60 calories in a tablespoon, and a modest 12 percent of the daily value of calcium and a trace amount of iron. It is delicious, though, with a flavor between that of the lightest grades of maple syrup and honey, with no aftertaste.

It can be used to sweeten drinks, dissolving equally well in hot or cold liquids. When fresh berries are served over waffles or pancakes, agave serves as a delicate syrup that does not mask the flavor of the fruit.

Agave can also be used in baking, although the end result may be slightly less sweet to the taste than expected. Substitute agave one for one in any recipe using honey, maple syrup, brown rice syrup, or other liquid sweeteners. It can be substituted one for one for granulated sugar, but other adjustments must be made to accommodate for the additional liquid it adds to the recipe. A little experimenting may be necessary, but adding ¼ cup additional flour to a recipe tends to balance the liquid to dry ingredient ratio. Reduce the oven temperature by 25 degrees when baking with agave.

Agave is comparably priced alternative to other liquid sweeteners, costing approximately $8 a pound. It is always nice to have an option, and if you need to watch your blood sugar or prefer a mildly flavored sweetener, agave may be right up your alley.

Agave-Sweetened Banana Muffins

 

1¾ C whole wheat pastry flour

1 tsp baking powder

½ tsp baking soda

¼ tsp salt

¼ tsp nutmeg

½ tsp cinnamon

1/3  C dried cranberries

1/3  C chopped walnuts

Stir all ingredients together thoroughly.

1 medium very ripe banana, mashed

1 large egg

¼ C canola oil

¼ C agave nectar

¼ C plain yogurt

½ C whole milk

Whisk wet ingredients and banana together until smooth.

Combine wet and dry ingredients. Do not overbeat.

Spray muffin tin with cooking oil. Spoon batter into each. Makes about 10 muffins. Add a small amount of water to empty muffin cups before placing tin in preheated 375-degree oven.

Bake for 18 minutes. Remove from pan and cool.