When it comes to the benefits of agar for a vegan diet, I can’t say enough. It’s one of the best vegan gelatin substitutes out there. It rocks sauces, gravies, salads, jams, desserts. And as a food-thickener with nutrients onboard, it’s a win.
One of the trickiest things cooks have to do sometimes is make sauces and gravies.
Or the perfect pie filling that blends ‘just so.’
And even with corn starch, flour, and other things peeps use—like whipping cream and emulsified lard (no thanks)—nothing holds a candle to agar.
For vegans it’s a go-to.
What Is Agar Agar?
Agar-agar, also known as agar, has been a staple in Asia for centuries. It was first foraged in Japan from red algae and designed into foods. It’s a water-soluble sulfated carbohydrate in the cell walls of seaweed.
And nowadays a gelling agent, food thickener, and vegan substitute.
For a plant-based diet it’s a win.
What Is Agar Made Of?
Agar is made from the boiled-down polysaccharides of algae cell walls, namely ‘agarophytes’ and the distillates they produce.
Such as gel-like molecules called agaroses in Rhodophyta seaweed, which altogether form the constituents of agar.
What Is Agar-Agar Used For?
One of the best things about agar is it’s so multi-purpose. It’s like having baking soda and yeast on hand.
It’s a healthy vegan gelatin and easy to use. You just add it to hot liquid and it cools into a gel.
It’s sold as powder, flakes, and strips for tons of foods, such as smoothies, dressings, soups, salads, pastries, homemade jams.
It also rocks gravies, sauces, even baby foods, and in industry it’s big. Think media cultures, silkscreen prints, dentistry.
It’s also used in ice cream and confections.
Agar Benefits
Agar-agar is more than just an epic vegan food and thickening hack, if you haven’t figured that out by now.
Something as amazingly cool as a colorful algae must be good for you, too, or one would think…
What Exactly Does Agar Do?
One of the most popular agar-agar benefits is its ability to aid weight loss. Studies have shown it suppresses appetite, rocks fiber, and boosts the digestive tract.
It’s also curbs inflammation, oxidative stress, and premature aging. And it sports enough iodine in a tablespoon to approach RDA.
And that’s in addition to regularity, detoxification, reduction in belly fat.
It even helps anemia, blood glucose, and weakened bones.
Recent studies show it may help offset colon cancer:
“We found that AHG [galactose in red seaweed] specifically inhibits the growth of human colon cancer cells and does not affect the growth of normal cells,” Yun said. The anti-cancer activity of AHG is due to its ability to trigger apoptosis or cell death.”
And this:
“Research suggests that red algae may be one reason why Japan has one of the world’s lowest rates of colon cancer. Population studies have shown that Japanese people who consume seaweed, including red algae, regularly have a lower risk of colorectal cancer compared to similar populations that don’t incorporate seaweed in their diets. According to one 2021 laboratory study, red algae contains a sugar called 3,6-anhydro-L-galactose, or AHG, which inhibits the growth of human colon cancer cells without affecting the growth of normal cells.”
Agar is a prebiotic, probiotic, gut-healthy food.
Agar Agar Nutrition
Here’s a spotlight on agar nutrition according to one report:
“Agar agar contains a good chunk of fiber, plus a range of micronutrients, including manganese, magnesium, folate and iron.
One ounce of agar powder contains approximately: (11)
- 85.7 calories
- 22.6 grams carbohydrates
- 1.7 grams protein
- 0.1 gram fat
- 2.2 grams dietary fiber
- 1.2 milligrams manganese (60 percent DV)
- 216 milligrams magnesium (54 percent DV)
- 162 micrograms folate (41 percent DV)
- 6 milligrams iron (33 percent DV)
- 175 milligrams calcium (18 percent DV)
- 1.6 milligrams zinc (11 percent DV)
- 6.8 micrograms vitamin K (9 percent DV)
- 315 milligrams potassium (9 percent DV)
- 0.2 milligram copper (9 percent DV)
- 0.8 milligram pantothenic acid (8 percent DV)
- 1.4 milligrams vitamin E (7 percent DV)
In addition to the nutrients listed above, agar agar also contains a small amount of vitamin B6, riboflavin and selenium.”
It also has iodine and omega fatty acids.
Agar Side Effects
Agar is generally safe so long as you follow instructions and use lots of liquids. People with a history of medical issues should consult a physician.
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The medical and health topics covered on the Plate of Grass website and blog have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.
