Jams and preserves
Category: Sweets
Nutrition Highlights
Serving Size
Calories
55
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 55 (99.4%) |
| Protein | 0.3 (0.5%) |
| Fat | 0.1 (0.2%) |
| Total | 55 (100%) |
Serving: 1 tbsp [20g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 14 (68.9%) |
| Water | 6.1 (30.5%) |
| Protein | 0.07 (0.4%) |
| Ash | 0.05 (0.2%) |
| Fat | 0.01 (0.1%) |
| Total | 20 (100%) |
Serving: 1 tbsp [20g]
Benefits
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Jams and preserves are a good source of antioxidants like vitamin C and polyphenols which help protect cells from damage
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They provide fiber and natural sugars which can help provide energy. The fiber also aids digestion
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Preserves contain fruit pulp, skins and seeds which contain vitamins, minerals and phytonutrients beneficial for health
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Regular consumption may help support heart health and reduce inflammation in the body
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The fruit acids and pectin in jams and preserves can help support bone health and lower risk of osteoporosis
Risks
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High in sugar content which can contribute to weight gain and obesity if consumed in large quantities
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High glycemic load from the sugars can cause blood sugar spikes
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Preservatives like sodium benzoate have been linked to health issues in some studies
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Fruit preserves may be high in calories from added sugars with little or no nutritional benefits
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Consuming too much can increase risk of tooth decay and other dental issues due to sugars
Additional Information
Jams and preserves are sweet spreads made by cooking fruit with sugar to create a thick and flavorful product. They are commonly enjoyed on toast, biscuits, or used as a filling in pastries and cakes. While jams and preserves can be a delicious addition to our meals, it is important to be aware of their nutritional benefits and risks.
Nutritional Benefits:
1. Fruit Content: Jams and preserves are primarily made from fruits, providing essential vitamins, minerals, and antioxidants. These include vitamin C, potassium, and various phytochemicals that support overall health and immune function.
2. Fiber: Some jams and preserves contain fruit pulp or peel, which adds dietary fiber to the product. Fiber aids in digestion, promotes satiety, and helps regulate blood sugar levels.
3. Energy Boost: Due to their high sugar content, jams and preserves can provide a quick energy boost. This can be beneficial for individuals engaging in intense physical activity or needing an immediate energy source.
4. Versatility: Jams and preserves can be made from a wide range of fruits, allowing for diverse flavor options. Different fruits offer unique nutritional profiles, meaning you can choose jams and preserves that align with your specific dietary needs and preferences.
Nutritional Risks:
1. Added Sugar: The primary concern with jams and preserves is their high sugar content. While sugar enhances the taste and texture, excessive consumption can lead to weight gain, tooth decay, and an increased risk of chronic diseases such as diabetes and heart disease. It is important to moderate your intake and choose options with reduced sugar or no added sugars.
2. Calorie Density: Jams and preserves are energy-dense due to their sugar content. Consuming large amounts of jams and preserves without considering portion sizes can contribute to excessive calorie intake, potentially leading to weight gain or hinder weight loss efforts.
3. Limited Nutrient Profile: Although jams and preserves contain fruit, the cooking process and added sugar can diminish the nutritional value. Compared to consuming whole fruits, jams and preserves provide fewer vitamins, minerals, and fiber. It is crucial to balance the consumption of jams and preserves with other nutrient-dense foods to ensure a well-rounded diet.
Tips for Healthier Consumption:
1. Read Labels: When purchasing jams and preserves, check the ingredient list for added sugars or artificial sweeteners. Opt for products with a higher fruit content and minimal added sugars.
2. Portion Control: Use jams and preserves in moderation, considering their high sugar and calorie content. Stick to recommended serving sizes and pair them with other nutrient-rich foods like whole grain bread or yogurt.
3. Homemade Options: Making your own jams and preserves allows you to control the ingredients and sugar content. Experiment with reducing the amount of sugar or using natural sweeteners like honey or stevia.
4. Explore Alternatives: If you are concerned about the sugar content, consider alternatives like fruit spreads or preserves with no added sugars, or try incorporating fresh fruits into your meals instead.
In conclusion, while jams and preserves can provide some nutritional benefits through their fruit content and fiber, their high sugar content and calorie density should be taken into consideration. Moderation, portion control, and selecting options with reduced sugars are key to enjoying jams and preserves as part of a balanced diet.