'Natural' is a very powerful marketing tool, just because, although it may be truthful, it has the sense of being good for you no matter what it is.— Katherine Zeratsky, registered dietitian and editor for the MayoClinic.com.
You might have seen it at your local coffee shop or listed as an ingredient of your favorite snack. Usually packaged in some way that advertises it as "natural" and "raw," agave nectar gained popularity several years ago for appearing to be a healthy alternative to refined sugar, maple syrup, or honey. Not long after, nutritionists and health experts
determined that the sweetener is not necessarily healthier than even high fructose corn syrup. While agave nectar is made from the juice of a Mexican cactus, it is processed in a way that gives it no nutritional (or caloric) advantage over table sugar. If you’re navigating the crowded market of added sweeteners, there are several things you should keep in mind.Understand What "Natural" Means
The initial popularity of agave nectar was owed, in part, to consumers’ willing belief that foods advertised as "natural" are in some way healthier. While it is true that foods that are less processed are generally healthier than foods that are, the word "natural" has no official, regulatory meaning.
"'Natural' is a very powerful marketing tool, just because -- although it may be truthful -- it has the sense of being good for you no matter what it is," said Katherine Zeratsky, a registered dietitian, nutritionist and editor for the MayoClinic.com. The next time you read a nutrition label, don’t be fooled by the seemingly harmless word.
Be Wary of Any Additive Sweetener
The bottom line with agave nectar is that a "healthy" sugar doesn’t really exist. All caloric sweeteners -- agave, sucrose, honey and corn syrup, to name a few -- are unhealthy, especially if they are not eaten in moderation. This is why, when choosing an added sweetener, it is sometimes best to simply consider flavor.
"Are sweeteners good for you? They are good for the fact that they may make a food more palatable," Zeratsky said. "Oftentimes chefs will use agave nectar from the perspective of 'Well, then I don’t have to add as much of it to get a good flavor.' It has a flavor profile beyond just 'sweet.'"
Keep Track of Your Daily Intake of Sugar
On average, Americans consume more added sugar than is healthy for them. Because added sugars contribute zero nutrients but many added calories that can lead to extra pounds or even obesity, it is important to limit your added sugar consumption. The American Heart Association recommends that women limit their added sugar consumption to no more than 100 calories per day, or about 6 teaspoons of sugar. For men, the recommendation is 150 calories per day, or about 9 teaspoons of sugar. When reading nutrition labels, make sure to take into account added sugars that appear under different names -- including agave nectar and honey.
Try Tricking Your Taste Buds
Zeratsky believes consuming too much sugar can lead to undervaluing the natural palatability of fruits and vegetables.
"We are losing the appreciation for the natural sweetness of just a piece of fruit," Zeratsky said.
As an experiment, Zeratsky suggests you ditch the added sweeteners in your diet for two weeks. During this period, choose foods that have 5 grams of added sweeteners or less per serving, avoid artificial sweeteners, and add fruits to foods for flavor and nutrition. After two weeks, Zeratsky predicts that your taste buds will have adjusted -- and you might even start to appreciate the sweetness in, say, a vegetable.
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