Natural Choices — Health Food, Organic Produce, Gluten Free, Vitamins, Supplements — Columbus, Bartholomew County, Indiana

Posts Tagged ‘glycemic index’

In prior posts I’ve given you some background and explained the usefulness and applicability of the Glycemic Index to agave nectar, it’s time to talk about using agave nectar. I know you’re saying, finally!!

Because agave nectar is a liquid, it is most easily substituted for liquid sugars such as:

Agave nectar is available at Natural Choices.

• Honey
• Maple syrup
• Brown rice syrup
• Corn syrup

Honey and maple syrup both have strong flavors that can interfere with delicate flavors of other foods. Agave nectar has a more neutral taste so it is less likely to mask other flavors. Also, agave nectar has a longer shelf life and does not crystallize like other syrups. But one of the things I like best – it is not as thick as other sweeteners so it is much easier to pour.

For parents of new babies, agave nectar is not known to cause botulism in babies like honey has been shown to cause due to a bacteria that may be present in honey.

This is what All About Agave recommends in substituting agave nectar for liquid sweeteners:

• Honey – Replace each cup of honey with one cup of agave syrup.
• Maple Syrup – Replace each cup of maple syrup with one cup of agave syrup.
• Brown Rice Syrup - When replacing a cup of brown rice syrup, use 1/2 to 1/3 as much agave, and increase other liquids in the recipe by up to 1/2 a cup.
• Corn Syrup – When replacing a cup of light corn syrup, use 1/2 as much agave, and increase other liquids by up to 1/3 of a cup.

Because agave nectar is a liquid, substituting it for granular sugars may take a little experimentation. It is more calorie-dense, but you will use less because it is sweeter. All About Agave says agave nectar retains many of the great features of cooking with a little sugar: browning, moisture retention, softening and food preservation. This is what they say about substituting agave nectar for granular sugars:

• White Sugar – For each cup of white sugar replaced, use 2/3 of a cup of agave and reduce other liquids by 1/4 to 1/3 cup. This substitution will also work for Demerara Sugar, Turbinado Sugar, Evaporated Cane Juice, or Sucanat.
• Brown Sugar – For each cup of brown sugar replaced, use 2/3 of a cup of agave and reduce other liquids by 1/4 cup. Because the moisture content of Brown Sugar is higher than that of white sugar, liquids may not have to be reduced as much when substituting agave nectar.

Because agave nectar is natural and retains many of the positive cooking features, it can be more beneficial for use than many artifical sweeteners. For diabetics and others with blood sugar issues, it is not a free food. It does contain calories and carbohydrates must be considered, but with it having a low Glycemic Index rating, it can be used in the diet to make food and life a little more palatable!

Check out the selection at Natural Choices in Columbus, Indiana. There are a variety of brands and package sizes available. It’s just one more reason that Natural Choices shouldn’t be called a health food store – it is a real food store!

–Ellie of the Natural Choices Blog Team

The All About Agave website says agave nectar has been found to effectively treat Staph aureus on the skin and enteric (intestinal) bacteria. But I think its greatest health benefit might be its favorable glycemic profile. I am learning that understanding the relative impact foods have on blood sugar requires an understanding of the Glycemic Index.

According to The Glycemic Index website,

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virture of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. (Emphasis added.)

Nutrition Data serves up a little more information:

Potatoes have a higher GI than honey!

Pure glucose serves as a reference point and is given a Glycemic Index of 100. Nutritionists used to believe that all simple sugars digested quickly and caused a rapid rise in blood sugar, and that the opposite was true for “complex carbohydrates”. But that’s not always the case. While many sweet and sugary foods do have high GIs, some starchy foods like potatoes or white bread score even higher than honey or table sugar (sucrose)! (Emphasis added.)

At first, this all seemed confusing, but understanding that controlling glycemic response (blood sugar levels) can be achieved by restricting high GI foods makes me see identifying low GI foods and eating those in appropriate portions will get me on the right track.

Nutrition Data gives me a point of reference:

Apples are a healthy food with a low GI.

GIs of 55 or below are considered low, and 70 or above are considered high. Here are some examples:

• 1 cup lowfat yogurt – GI 33 (low)
• 1 medium apple – GI 38 (low)
• 1 Snickers Bar – GI 55 (low)
• 1 cup oatmeal – GI 58 (medium)
• 1 cup white rice – GI 64 (medium)
• 1 slice white bread – GI 70 (high)
• 1 small box raisins – GI 64 (medium)

Agave nectar is a natural and healthy food.

While the Glycemic Index is a good tool to have in your nutrition toolbox, it alone cannot guide all your food choices. The combination of different foods result in a variety of interactions and each human body’s functions are unique. That being said, the difference between the GI of a tablespoon of refined sugar (68) and two tablespoons of agave nectar (30) indicates to me that as a sweetener, agave nectar is better for me, and my health!

I can venture into Columbus, Indiana and go to Natural Choices for a good selection of agave nectar on the shelves. Finding organic, healthy food and natural supplements can be a challenge in some towns, but Natural Choices is available by phone from wherever you are located. Just call (812) 375-1677, place an order and they will ship it right to your door. Ding, dong! Health supplements and natural foods delivered from Natural Choices to your doorstep. Don’t forget to include agave nectar!

–Ellie of the Natural Choices Blog Team