Jams, preserves, marmalades, sweetened with fruit juice
Category: Sweets
Nutrition Highlights
Serving Size
Calories
40
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 | 40 (99.8%) |
| Total | 40 (100%) |
Serving: 1 tablespoon [19g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 10 (52.9%) |
| Water | 8.9 (46.8%) |
| Ash | 0.04 (0.2%) |
| Total | 19 (100%) |
Serving: 1 tablespoon [19g]
Benefits
-
High in natural sugars like fructose which provide a quick source of energy
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Contain antioxidants from the fruit which help protect cells from damage
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Rich in vitamins and minerals depending on the fruits used like vitamin C, potassium
-
Sweetened with fruit juice rather than refined sugar which is relatively healthier
-
Contain fiber from the fruit flesh which aids digestion
Risks
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High in sugar content which can contribute to weight gain and obesity if consumed in large quantities
-
Fruit juices used for sweetening may not contain as much fiber and nutrients as whole fruits
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Preservatives like sulfur dioxide are sometimes used which can cause allergic reactions in sensitive individuals
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High glycemic load can cause blood sugar spikes
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Frequent consumption may increase risk of dental caries due to sugar content
Additional Information
Jams, preserves, and marmalades sweetened with fruit juice are popular condiments enjoyed by many people. They are made by cooking fruits with sugar and fruit juice to create a thick, sweet spread. While these products can add flavor and sweetness to our meals, it is important to understand their nutritional benefits and risks.
Nutritional Benefits:
1. Vitamins and Minerals: Jams, preserves, and marmalades made from fruits can provide essential vitamins and minerals. Fruits are rich in vitamins A, C, and E, as well as minerals like potassium and magnesium. These nutrients play a vital role in maintaining overall health, supporting immune function, and promoting healthy skin.
2. Antioxidants: Fruits used in these spreads are often high in antioxidants, which help protect our cells from damage caused by harmful molecules called free radicals. Antioxidants, such as flavonoids and polyphenols found in fruits, have been linked to a reduced risk of chronic diseases like heart disease and certain types of cancer.
3. Fiber Content: Some fruits used in jams, preserves, and marmalades are good sources of dietary fiber. Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and controlling blood sugar levels. Including fiber in our diet can also help us feel fuller for longer, aiding in weight management.
Nutritional Risks:
1. Added Sugar: One of the primary concerns with jams, preserves, and marmalades is their high sugar content. While fruit juice is used as a sweetener, it still contributes to the overall sugar content. Excessive sugar consumption can lead to weight gain, tooth decay, and an increased risk of chronic conditions like obesity, diabetes, and heart disease. Therefore, it is crucial to moderate our intake of these spreads.
2. Caloric Density: Jams, preserves, and marmalades are energy-dense foods due to their sugar and fruit content. Consuming these spreads in large quantities can contribute to an increased calorie intake. This is especially important for individuals trying to manage their weight or those with specific calorie restrictions.
3. Limited Nutrient Variety: While these spreads contain fruits, they may not provide the same range of nutrients as consuming whole fruits. The cooking process can lead to some nutrient loss, including vitamin C. Additionally, consuming jams, preserves, and marmalades alone may not offer the same satiety and nutritional benefits as consuming whole fruits alongside other food groups.
Tips for Healthier Consumption:
1. Moderation: Enjoy jams, preserves, and marmalades in moderation to limit your sugar intake. Use them as a condiment rather than the main component of a meal.
2. Read Labels: Pay attention to the ingredient list and choose products with minimal added sugars. Look for spreads sweetened with fruit juice or those labeled "no added sugar."
3. Pair with Nutrient-Dense Foods: Use these spreads as a way to enhance the flavor of nutrient-dense foods like whole-grain toast, oatmeal, or yogurt. This way, you can enjoy the taste while incorporating other essential nutrients into your meal.
In conclusion, jams, preserves, and marmalades sweetened with fruit juice can provide some nutritional benefits, including vitamins, minerals, and antioxidants. However, their high sugar content and caloric density should be considered. Moderation, reading labels, and pairing them with nutrient-dense foods are key strategies to enjoy these spreads in a healthier way.