Date Syrup Vs. Agave: Which Sweetener is Right for You?

When choosing a natural sweetener, agave and date syrup are two popular choices, each with unique origins and nutritional profiles. If you're looking for a healthier alternative to refined sugar, this comparison will help you understand which option might best suit your taste buds and dietary needs.

 

Origins and Traditions of Agave and Date Syrup

Both agave and dates have rich histories that span across ancient civilizations. From the volcanic landscapes of Mesoamerica to the fertile oases of Mesopotamia, the plants they originate from have been deeply intertwined with the cultures, beliefs and daily lives of the people who first cultivated them.

 

Agave: From Ancient Mesoamerica to Modern Tables

Agave syrup, or nectar, comes from the agave plant, native to dry, volcanic areas of Central and Western Mexico. The use of the agave plant is believed to date back at least 10,000 years, well before the Spanish Conquistadors landed in the Americas in 1492.

 

Historically, the agave plant held cultural significance for the native inhabitants of the region. The Aztecs viewed it as a symbol of the goddess Mayheul, who reigned over health, longevity, fertility and dancing. The Nahuatl believed it represented the goddess Mayaheul and her power of wind, rain and crops.

 

During their exploration in the late 1400s, the conquistadors came across a fermented agave drink called 'pulque' produced by the Nahuatl. At the time, it was used for medicinal purposes and religious ceremonies, but by the late 1500s, the Spaniards had discovered that the Blue Tequilana Weber Agave, or blue agave plant, was the one that could produce the most full-bodied taste. And just like that, the first tequila distillery was established in the early 1600s.

 

However, Agave nectar or syrup is a modern invention that didn't come around until the 1990s.

 

Date Syrup: Harvesting Sweetness from Ancient Palms

Dates are one of the oldest fruits cultivated around the world. Often called the "tree of life," the date palm has been a prized crop for thousands of years. The cultivation and use of dates can be traced back to the Mesopotamian and Babylonian times.

 

In ancient times, every part of the date palm was used. Fruits and buds were consumed and turned into flour, date kernels were used as animal feed, fronds and trunks were used for weaving and building dwellings, and dates that weren't suitable for direct consumption were processed and preserved into a syrup that could be used as a sweetener in beverages and baked goods.

 

Today, dates and date syrup remain staples in Middle Eastern, North African and South Asian diets. 

 

How They're Made: Date Syrup vs Agave Syrup

 

Agave Syrup

Agave syrup is primarily derived from the Agave americana and Agave tequilana plants, which take up to 14 years to develop fully. Once mature, the leaves are cut off the plant, and the sugary sap is extracted from the agave's core. The sap is then exposed to heat or enzymes, where the fructans (a type of fiber) are broken down into fructose to turn it into a syrup.

 

Unfortunately, this process of breaking down the fiber also removes many of the health benefits, resulting in a highly refined and frankly unhealthy syrup.

 

Date Syrup

Unlike agave, date syrup doesn't require heavy processing. In fact, you can easily make your own at home.

 

Dates are naturally sticky, sweet and caramelly; all you need is water and heat to create a healthy and delicious syrup.

 

The process looks something like this: The dates are heated in water and blended, and then the mixture is pressed through a strainer and cheesecloth to separate the solid matter from the liquid. To achieve a thicker consistency, the syrup is then simmered over medium heat to evaporate the added water. This process doesn't strip the syrup of its nutrients, indicating it may be wise to substitute agave syrup for date syrup.

 

Nutritional Comparison: Date Syrup vs. Agave Syrup

According to the USDA's Food Data Central 100g of Agave Syrup contains:

• 310 calories
• 68 g of sugars, of which 12.4 g are glucose and 55.6 g are fructose
• 1 mg of Magnesium
• 1 mg of Phosphorus
• 1 mg of Calcium
• 4 mg of Potassium
• 4 mg of Sodium

Additionally, it contains small amounts of vitamin C, vitamin Bs, vitamin A and vitamin K.

 

Our Date Lady Date Syrup per 100g contains:

• 270 calories
• 66 g of sugars, of which 14.6 g are fructose, 16.2 g are glucose and 35.5 g sucrose
• 46 mg of Magnesium
• 50 mg of Phosphorus
• 50 mg of Calcium
• 525 mg of Potassium
• 50 mg of Sodium

Additionally, dates contain small amounts of protein and other nutrients such as zinc, copper, selenium and vitamins B and C.

 

As you can see from this comparison, date syrup has a higher level of minerals than agave syrup, which is primarily made up of sugars.

 

One thing to note is that agave is high in fructose, which isn't as easy for the body to metabolize as glucose. While glucose can be used by every cell in the body, the liver is the only organ capable of metabolizing fructose. When too much fructose is consumed, it can cause an overload for the liver and lead to issues such as insulin resistance, heart disease and type 2 diabetes. However, because it is low in glucose, it does have a low glycemic index compared to sweeteners like sugar and honey, which means it doesn't spike blood sugar levels as much.

 

In contrast, date syrup has an almost equal amount of glucose and fructose, making it a more balanced choice compared to agave. 

 

How to Use Date Syrup vs. Agave Syrup 

Both date syrup and agave are used as natural, vegan sweetener alternatives.

 

Agave syrup is used in the food industry to produce distilled alcoholic drinks and to sweeten beverages, ice cream, candy and sauces. It's also used to sweeten supplements such as gummy vitamins.

 

At home, it can be used instead of sugar to sweeten coffee, yogurts, smoothies, or baked goods, for example. It is about 30% sweeter than sugar, so adding the same amount of sweetness requires less.

 

Date Syrup is versatile, delicious and packed with nutrients. Thanks to its bold and layered flavor it can be used in cooking, glazes, marinades, salad dressings, baked goods, smoothies, overnight oats and much more. It can be used as a substitute for honey, molasses, sugar, or agave using a 1:1 ratio in recipes.

 

Check out some of our favorite recipes using date syrup:

 

Tahini Date Shake

Roasted Brussels with Balsamic Date Drizzle

Pumpkin Muffins

 

Which sweetener is right for you?

Both agave and date syrup have a low glycemic index (dates have an average score of 42), making them an appropriate sweetener substitute for those at risk of or with diabetes, in moderation, of course. However, date syrup retains more nutrients than agave syrup, making it a more beneficial and healthy choice.

 

As for flavor, date syrup is rich, complex and slightly fruity with notes of caramel. Agave is milder and more neutral when it's light, and more caramelly when it's darker.

 

Ultimately, choosing the right sweetener depends on your personal preferences and health goals, but if you're looking for a rich, nutrient-dense syrup with a delightful caramel taste, date syrup might just be the winner.