Jams and preserves, apricot
Category: Sweets
Nutrition Highlights
Serving Size
Calories
48
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 | 52 (100%) |
| Protein | 0.6 (1.2%) |
| Fat | 0.4 (0.7%) |
| Total | 48 (100%) |
Serving: 1 tbsp [20g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 13 (64.4%) |
| Water | 6.9 (34.5%) |
| Protein | 0.1 (0.7%) |
| Fat | 0.04 (0.2%) |
| Ash | 0.04 (0.2%) |
| Total | 20 (100%) |
Serving: 1 tbsp [20g]
Benefits
-
Rich in vitamin A which is important for vision and immune function
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Contain vitamin C which is an antioxidant and helps absorb iron
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Good source of fiber which aids digestion
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Provide antioxidants that may help reduce risk of chronic diseases
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Contain potassium which is important for heart health and muscle function
Risks
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High in sugar. Jams and preserves are high in natural and added sugars which can contribute extra calories and increase risk of weight gain if consumed in large amounts
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Lack fiber. Unlike whole fruits, jams and preserves made from fruit pulp lack dietary fiber which is important for digestive and heart health
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High glycemic load. The sugars in jams and preserves can cause a sharp rise in blood sugar levels which over time may increase risk of diabetes and heart disease
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May lack nutrients. Much of the fruit flesh and skin is removed during processing, so jams and preserves may be lower in vitamins, minerals and antioxidants compared to whole fruits
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Potential for mold growth. Homemade jams and preserves with too high or too low sugar content are at risk of mold formation, which can cause food poisoning if consumed
Additional Information
Jams and preserves, specifically apricot, can be a delightful addition to our meals. They are made by cooking apricots with sugar and sometimes pectin to create a thick, sweet spread. While they can be a tasty treat, it is important to consider both the nutritional benefits and risks associated with consuming apricot jams and preserves.
Nutritional Benefits:
1. Nutrient-rich: Apricot jams and preserves contain a moderate amount of vitamins and minerals. Apricots are particularly rich in vitamin A, which is essential for maintaining healthy vision, immune function, and skin health.
2. Antioxidants: Apricots are a good source of antioxidants, including beta-carotene and vitamin C. These compounds help protect our cells from damage caused by harmful free radicals, potentially reducing the risk of chronic diseases.
3. Dietary Fiber: Apricot jams and preserves can contribute to our daily fiber intake. Fiber aids in digestion, helps regulate blood sugar levels, and promotes feelings of fullness, which can be beneficial for weight management and preventing overeating.
Risks:
1. High Sugar Content: One of the primary concerns with jams and preserves, including apricot, is their high sugar content. The sugar used in the preparation of these spreads can significantly increase their calorie content and contribute to weight gain if consumed excessively. Additionally, excessive sugar intake is linked to an increased risk of various health issues, including obesity, type 2 diabetes, and dental problems.
2. Lack of Fiber: Although apricot jams and preserves contain some dietary fiber, it is significantly lower compared to whole apricots. The cooking process removes much of the fruit's natural fiber content, which is essential for maintaining healthy digestion and promoting satiety.
3. Additives: Some commercial apricot jams and preserves may contain additives such as artificial colors, flavors, and preservatives. These additives can have negative health effects for individuals with sensitivities or allergies. Therefore, it is crucial to read labels and choose products with minimal or no additives.
Tips for Consumption:
1. Moderation: Due to their high sugar content, it is advisable to consume apricot jams and preserves in moderation. Limiting portion sizes and using them as an occasional treat rather than a daily staple is recommended.
2. Homemade Options: Consider making your own apricot jams and preserves at home. This way, you can control the amount of sugar used and avoid unnecessary additives.
3. Pairing with Nutritious Foods: Use apricot jams and preserves as a topping or flavoring agent for healthier options. For example, spread a small amount on whole-grain toast or mix it into plain Greek yogurt to add natural sweetness without excessive sugar intake.
In conclusion, apricot jams and preserves can be a flavorful addition to our meals. They offer some nutritional benefits, including vitamins, antioxidants, and dietary fiber. However, their high sugar content and potential additives should be taken into account. By consuming them in moderation and opting for homemade or additive-free options, we can enjoy the taste of apricot jams and preserves while minimizing potential risks to our health.