Agave Syrup
For more than 10 years, Agave Syrup has been “in fashion”, it has arrived as a miracle solution for some and is often presented as a “good sugar”. It is believed to have a higher sweetening power than white sugar and generate a lower glycemic response than white sugar (sucrose). That is, it does not produce as high a rise in blood glucose as conventional sugar.
Yes, but be careful! This is only due to the fact that it contains a lot of fructose (from 50 to 90%). Fructose as such has been the subject of a very high controversy in recent years because it has been widely used by manufacturers, particularly in the form of fructose syrup. “High Fructose Corn Syrup” from the hydrolysis of corn starches has been strongly incriminated in the generation of the obesity pandemic, particularly in North America. It can be found in cookies, pastries, sugary drinks including sodas and fruit juice-based drinks, sweets, ready meals, sauces, breakfast cereals, ice cream and in fast food.
Indeed, fructose has a sweetening power 1.3 times higher than that of sucrose and produces a lower glycemic response. However, it has been shown to be involved in fat metabolism, including fat storage in the liver. It can also induce insulin resistance and physiological problems related to diabetes and cardiovascular disease.
So, no, agave syrup, while friendly, exotic, and natural, is no healthier than honey or table sugar. And agave syrup does not contain fiber.
On the other hand, a number of solutions from plant roots are available. These solutions, although less effective in providing a sweet taste, are healthier and provide significant fiber.
The best known in Europe, although a little neglected today, is chicory. Chicory is rich in Inulin. Inulin is a soluble fiber. It has a slight sweet taste and is consumed by the bacteria in our microbiota, hence the probiotic effect known for this fiber. It has little effect on blood sugar levels, and has a lower caloric value than sugar. Inulin can have annoying effects on the digestive system beyond a certain dose (more than 10g per day) in a more or less sensitive way depending on the individual. For soluble powdered chicory, there is around 30% fibre. This is also the case for soluble chicory/coffee preparations for breakfast.
One of the disadvantages, however, is that powdered chicory contains more than 25% sugar (mostly fructose). But once diluted into a drink, this intake is reduced.
Another root, this one exotic, contains a lot of inulin fiber but even more sugars in powder form! It is the Yacon or “earth pear”, native to Peru.
In its “powder” form, Yacon contains more than 45% sugars and only 14% inulin fiber. Some forms of Yacon, in syrup, contain less sugar (25%) and more fiber (33%).
In summary, to sweeten products, Yacon Syrup can be a good alternative, because although it contains fructose, it contains 2 to 4 times less than agave syrup and in addition it provides fiber.
For information, maple syrup contains nearly 70% sugar and no fiber. It is mainly sucrose (like white sugar) at 80% but also fructose.
