Agave, dried (Southwest)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
342
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 328 (96.0%) |
| Protein | 6.8 (2.0%) |
| Fat | 6.2 (1.8%) |
| Total | 342 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 82 (82.0%) |
| Water | 12 (11.6%) |
| Ash | 4.0 (4.0%) |
| Protein | 1.7 (1.7%) |
| Fat | 0.7 (0.7%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in fiber which aids digestion and promotes regularity
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Rich in iron which helps transport oxygen in the body and aids red blood cell production
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Contains manganese which helps the body form connective tissues, bones, sex hormones and blood clotting factors
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Provides small amounts of calcium, magnesium and potassium which are important minerals for bone health and muscle function
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Low glycemic index food which helps control blood sugar levels and promotes heart health
Risks
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High in fructose which can contribute to weight gain and metabolic issues if consumed in large amounts
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May spike blood sugar levels more than regular table sugar
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Contains few nutrients besides carbohydrates and fiber
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Processing removes many of the antioxidants found in raw agave
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Fiber content is low compared to many other plant foods
Additional Information
Agave, dried (Southwest), also known as agave syrup or nectar, is a natural sweetener derived from the agave plant. It has gained popularity as an alternative to refined sugar due to its perceived health benefits. In this article, we will discuss the nutritional benefits and risks associated with consuming agave, dried (Southwest).
Nutritional Benefits:
1. Low Glycemic Index: Agave syrup has a lower glycemic index compared to traditional sugar, meaning it causes a slower and more gradual rise in blood sugar levels. This makes it a suitable option for individuals with diabetes or those aiming to manage their blood sugar levels.
2. Natural Sweetness: Agave syrup is about 1.5 times sweeter than regular sugar, allowing you to use smaller amounts to achieve the desired sweetness. This can be advantageous for individuals looking to reduce their overall sugar intake.
3. Fructose Content: Agave syrup contains a high percentage of fructose, a natural sugar found in fruits. While fructose is sweeter than glucose, it does not raise blood sugar levels as rapidly. However, excessive consumption of fructose can lead to negative health effects, so moderation is key.
4. Nutrient Content: Agave syrup contains small amounts of essential nutrients such as calcium, potassium, and magnesium. However, the amounts are relatively low, and it should not be relied upon as a significant source of these nutrients.
Nutritional Risks:
1. High Calorie Content: Agave syrup is calorie-dense, containing about 60 calories per tablespoon. Excessive consumption can contribute to weight gain and increase the risk of obesity if not consumed in moderation.
2. High Fructose Content: While the slow release of fructose in agave syrup can be beneficial for blood sugar management, excessive intake of fructose can have adverse effects on health. High fructose consumption has been associated with an increased risk of obesity, insulin resistance, and non-alcoholic fatty liver disease. It is crucial to limit overall fructose intake from various sources.
3. Processing Methods: The processing of agave syrup involves heating and enzymatic treatment, which can reduce the nutritional value of the final product. Additionally, some commercially available agave syrups may be highly processed and may contain added sugars or preservatives. Opting for organic and minimally processed varieties is recommended.
4. Misleading Health Claims: Agave syrup is often marketed as a healthier alternative to sugar due to its low glycemic index. However, it is important to note that excessive consumption of any sweetener, including agave syrup, can have negative health effects. Moderation and overall dietary balance are key to maintaining a healthy lifestyle.
In conclusion, agave, dried (Southwest), offers some potential benefits as a natural sweetener with a low glycemic index and natural sweetness. However, it is essential to be aware of its high calorie and fructose content, as well as potential processing methods and misleading health claims. As with any sweetener, moderation and considering the overall nutritional context of your diet are crucial for optimal health.