Stevia vs Agave, Which Is the Safer Sweetener for Blood Sugar?

Illustration of sugar (Photo: Freepik/jcomp)

JAKARTA - For many people, especially those with diabetes or prediabetes, reducing sugar consumption does not mean having to completely abandon sweetness. Now, there are various natural sweetener alternatives that are claimed to be more friendly to blood sugar levels.

Two names that are often compared are stevia and agave. The question is, which is actually better for keeping blood sugar stable?

According to experts, the answer depends on the body's needs, taste preferences, and individual health goals.

Stevia is a natural sweetener without calories that comes from the leaves of the Stevia rebaudiana plant. Because it does not contain sugar and almost does not affect blood glucose levels, stevia is often a choice for diabetics.

Meanwhile, agave or agave nectar is a natural sweetener derived from the agave plant. Agave has a stronger sweet taste than granulated sugar and is known to have a lower glycemic index (GI).

Registered dietitian, Courtney Pelitera explains that agave can be an alternative for people who want to reduce blood sugar spikes.

"Agave has a very low glycemic index score, an average of about 20, which means it is digested more slowly than table sugar and has a smaller impact on blood sugar," said Courtney Pelitera, quoted from the Prevention website.

For comparison, granulated sugar has a glycemic index of around 80, which means it is processed faster by the body and more easily triggers a rise in blood sugar levels.

One of the main reasons agave is considered to be more friendly for blood sugar levels is its composition. Agave contains about 80% fructose and 20% glucose, while granulated sugar generally consists of 50% fructose and 50% glucose.

According to endocrinologist Ankit Shah, the high fructose content makes the blood sugar response not rise as quickly as regular sugar.

"Fructose molecules must first be metabolized in the liver, which helps reduce blood glucose spikes," explains Dr. Ankit Shah.

However, it is important to understand that low GI does not mean it can be consumed without limit. Excessive fructose can still have a negative impact on the body's metabolism if consumed too much in the long term.

On the other hand, stevia offers different advantages. Because it does not contain calories or sugar, stevia practically does not increase blood sugar levels.

Courtney Pelitera also recommends stevia as an option for people who really want to avoid added sugar.

"Stevia is a natural sweetener without calories that has been associated with reduced blood glucose levels in diabetics and high blood pressure," said Pelitera.

Even so, stevia has shortcomings that may not be suitable for everyone. Some users complain of a slightly bitter or herbal aftertaste. In some cases, stevia can also cause mild digestive disorders in some people.

If your main focus is to keep blood sugar levels stable, then stevia tends to be a superior choice because it contains no sugar or calories and has almost no effect on blood glucose.

However, if you want a natural sweetener with a taste more similar to regular sugar for a drink mix or a cake ingredient, agave can be an alternative, as long as it is used in limited quantities.

Dr. Ankit Shah emphasized that there is no one type of sweetener that is automatically healthier than the other.

"The best thing is to limit the amount of added sugar if someone has diabetes or prediabetes," added Dr. Shah.

"In the end, the choice should be adjusted to personal taste and how a person uses it in an excessive amount," he continued.