Agave, raw (Southwest)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
68
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 | 65 (94.8%) |
| Protein | 2.1 (3.0%) |
| Fat | 1.3 (2.0%) |
| Total | 68 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 82 (81.8%) |
| Carbohydrate | 16 (16.2%) |
| Ash | 1.3 (1.3%) |
| Protein | 0.5 (0.5%) |
| Fat | 0.2 (0.2%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
-
High in fiber which aids digestion and promotes regularity
-
Rich in iron which helps carry oxygen to tissues and aids red blood cell production
-
Contains manganese which assists in bone formation and metabolism
-
Provides vitamin B6 which helps convert food into energy and supports brain function
-
A good source of magnesium which helps regulate blood pressure and supports nerve and muscle function
Risks
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High fructose content which can contribute to weight gain and metabolic issues if consumed in large amounts
-
May spike blood sugar rapidly due to high glycemic index
-
Contains saponins which can irritate the digestive tract if consumed in large quantities
-
Not a whole food and lacks fiber and other nutrients found in whole fruits
-
Potential for pesticide and herbicide residues depending on farming practices
Additional Information
Agave, raw (Southwest), is a natural sweetener derived from the Agave tequilana plant, primarily found in the Southwest region. This unique food product offers several nutritional benefits, but it also comes with certain risks that need to be considered.
One of the primary attributes of raw Agave is its low glycemic index (GI). The GI measures how quickly a carbohydrate-containing food raises blood sugar levels. Agave has a low GI, which means it is metabolized more slowly than other sweeteners like table sugar. This quality makes it a favorable option for individuals with diabetes or those aiming to manage their blood sugar levels.
Another significant benefit of raw Agave is its high fructose content. Fructose is a natural sugar found in fruits and vegetables, and Agave contains a higher concentration of fructose compared to other sweeteners. This attribute gives Agave its sweet taste while allowing for a lower overall sugar content. However, it is important to note that excessive consumption of fructose can have negative health effects, such as increased triglyceride levels and potential liver damage. Therefore, moderation is key when using Agave as a sweetener.
Raw Agave also contains certain beneficial nutrients. It is a source of inulin, a type of dietary fiber that acts as a prebiotic. Inulin promotes the growth of beneficial gut bacteria, which can improve digestion and overall gut health. Additionally, Agave contains small amounts of vitamins and minerals, including calcium, potassium, and magnesium. While these amounts may not be significant, every nutrient contribution counts towards a balanced diet.
On the other hand, there are some risks associated with raw Agave consumption. Despite its low glycemic index, Agave is still a concentrated source of sugar and should be used sparingly. Excessive intake of any sweetener, including Agave, can contribute to weight gain, dental issues, and an increased risk of chronic diseases such as obesity, heart disease, and type 2 diabetes. It is crucial to remember that even though Agave is a natural sweetener, it should be consumed in moderation as part of a well-rounded diet.
Furthermore, individuals with fructose malabsorption or irritable bowel syndrome (IBS) may experience digestive discomfort when consuming Agave due to its high fructose content. These individuals should be cautious and consider alternative sweeteners that are better tolerated.
In conclusion, raw Agave from the Southwest region offers certain nutritional benefits, such as a low glycemic index and a higher fructose content compared to other sweeteners. It can be a suitable option for individuals with diabetes or those looking to manage their blood sugar levels. Additionally, Agave contains inulin and small amounts of vitamins and minerals. However, it is important to be mindful of the risks associated with excessive sugar consumption and potential digestive issues for individuals with fructose malabsorption or IBS. Like any sweetener, moderation is key when incorporating raw Agave into a balanced diet.