Jams, preserves, marmalade
Category: Sweets Characteristics: Reduced Sugar
Nutrition Highlights
Serving Size
Calories
26
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 | 26 (99.6%) |
| Fat | 0.2 (0.6%) |
| Total | 26 (100%) |
Serving: 1 tablespoon [17g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 11 (62.0%) |
| Carbohydrate | 6.4 (37.6%) |
| Ash | 0.05 (0.3%) |
| Fat | 0.02 (0.1%) |
| Total | 17 (100%) |
Serving: 1 tablespoon [17g]
Benefits
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High in antioxidants from fruit. Antioxidants help protect cells from damage
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Contain natural sugars from fruit which provide a source of energy. Reduced sugar varieties help lower sugar intake
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Fruit preserves provide vitamins and minerals like vitamin C, potassium which support immune function and muscle function
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Fiber from fruit helps promote digestive health and regularity
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Fruit preserves make a good topping for toast or addition to yogurt, providing flavor and nutrition
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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Contains added sugars which provide calories without any nutritional value
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Reduced sugar varieties still contain some added sugars which should be limited as part of an overall healthy diet
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Can promote tooth decay due to sugar content
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Fruit preserves may be high in calories depending on the fruit and sugar content used in preparation
Additional Information
Jams, preserves, marmalade, reduced sugar are sweet spreads commonly enjoyed on toast, biscuits, or as a filling in pastries. These products are made by cooking fruits with sugar and sometimes added pectin to create a thick, spreadable consistency. While they can be a delicious addition to your breakfast or snack, it is important to understand the nutritional benefits and risks associated with these products, particularly when opting for reduced sugar varieties.
Nutritional Benefits:
1. Fruit Content: Jams, preserves, and marmalades are typically made from fruits, which provide essential vitamins, minerals, and dietary fiber. Fruits are a great source of vitamin C, potassium, and antioxidants, which help support a healthy immune system, regulate blood pressure, and protect against cell damage caused by free radicals.
2. Fiber: Many fruits used in these spreads, such as berries or citrus fruits, are naturally high in fiber. Fiber aids in digestion, promotes satiety, and helps regulate blood sugar levels. Opting for spreads with visible fruit pieces or choosing varieties that retain more fruit pulp can increase the fiber content.
3. Reduced Sugar Options: Some jams, preserves, and marmalades are available in reduced sugar versions. These products are formulated with less added sugar, making them a better choice for individuals who are watching their sugar intake. Choosing reduced sugar options can help reduce the risk of dental cavities and manage blood sugar levels, especially for people with diabetes or those aiming to control their weight.
Nutritional Risks:
1. Sugar Content: Traditional jams, preserves, and marmalades are typically high in sugar. While sugar provides sweetness, excessive consumption can lead to weight gain, tooth decay, and an increased risk of chronic diseases like obesity, type 2 diabetes, and heart disease. It is essential to consume these products in moderation and be mindful of portion sizes.
2. Caloric Density: Due to their high sugar content, jams, preserves, and marmalades are also calorie-dense. A single tablespoon of these spreads can contain around 50-60 calories. Therefore, it is important to be cautious with portion sizes to avoid excessive calorie intake, especially for individuals aiming to lose or maintain weight.
3. Nutrient Dilution: While fruits used in jams, preserves, and marmalades offer essential nutrients, the cooking process and added sugar can reduce the overall nutrient density. Additionally, the high sugar content may overshadow the nutritional benefits, as excessive sugar consumption can hinder the body's ability to absorb certain nutrients.
To make a healthier choice when consuming jams, preserves, or marmalades, consider the following tips:
- Opt for spreads made with whole fruits or those with visible fruit pieces to increase fiber content.
- Choose reduced sugar options or make your own homemade versions using natural sweeteners like honey or stevia.
- Control portion sizes by using a measured amount rather than spreading it generously.
- Balance your meal by pairing the spread with whole grain bread, crackers, or incorporating it into a balanced recipe that includes protein and healthy fats.
In summary, jams, preserves, marmalade, reduced sugar can provide nutritional benefits when consumed in moderation. The fruit content and fiber they offer can contribute to a well-rounded diet. However, their high sugar content and caloric density should be taken into account, making portion control and mindful consumption crucial for maintaining a balanced and healthy diet.