Helsa Health

    Sugars & sweeteners · Glycemic index

    Does agave syrup spike blood sugar?

    Not much. Agave syrup has a low GI of 13, and a 6.9 g serving (1 teaspoon) has a low glycemic load of 1. Agave syrup has a very low GI because it is mostly fructose, which barely raises blood glucose — but it is still an added sugar, with about as many calories per gram as honey.

    Key numbers

    Glycemic index
    13
    Low GI
    Glycemic load
    1
    Low GL
    Available carbs
    5 g
    0 g fiber
    Serving
    1 teaspoon
    6.9 g · light

    GI vs GL for agave syrup

    The glycemic index (GI) compares how fast the carbohydrate in a food raises blood sugar against pure glucose (100), using a fixed amount of carbohydrate. The glycemic load (GL) adds the other half of the story — how much carbohydrate a normal serving actually contains: GI × available carbs Ă· 100. For agave syrup: 13 × 5 g Ă· 100 ≈ 1.

    That figure is an average reported in the 2021 international GI tables (“Agave nectar, mean of three foods”). The three agave syrups tested 10 to 19; two were labelled 90% and 97% fructose.

    Eating a different amount? Work out the glycemic load of your portion.

    How to eat agave syrup with less of a spike

    • Use it sparingly — a teaspoon — as you would any other sweetener.
    • Remember that its low GI describes its effect on blood glucose, not its calories.
    • Sweeten with fruit where you can; berries bring fiber as well as sweetness.

    Other low-GI choices

    Compare with

    See all 67 foods in the glycemic index table

    Frequently asked questions

    What is the glycemic index of agave syrup?

    Agave syrup has a glycemic index of 13, which is low. That figure is an average reported in the 2021 international GI tables (“Agave nectar, mean of three foods”). A 6.9 g serving (1 teaspoon) contains about 5 g of available carbohydrate, giving a glycemic load of 1 (low).

    Is agave syrup good for prediabetes?

    Agave's low GI doesn't make it a free sweetener. It is still an added sugar, so use small amounts and don't treat it as a reason to eat more sweet foods.

    Is agave better than sugar for blood sugar?

    It raises blood glucose less: agave syrups averaged a GI of 13 against 66 for table sugar. But its sugar is mostly fructose, and it is still an added sugar and a concentrated source of calories, so the low GI is not a reason to use more of it.

    Sources

    GI values come from the international GI tables; carbohydrate and fiber per serving are calculated from USDA FoodData Central.

    1. Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632, Supplemental Table 1
    2. USDA FoodData Central, FDC ID 170277: Sweetener, syrup, agave
    3. Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008 — online appendix, Table A1
    4. USDA FoodData Central, FDC ID 169640: Honey

    Data last checked .

    Real meals aren’t single foods

    GI tables measure one food eaten on its own. Helsa’s photo and voice meal logging uses AI nutrition analysis to estimate how a whole meal — the rice with the curry, the toast with the eggs — is likely to affect your blood sugar, with no CGM needed. Helsa is free to download, with optional premium features.

    Download on the App StoreGet it on Google Play