Before refrigeration, cultures used other methods, such as adding sugar, to preserve food and make it last longer. The exact origins of preserving fruits as jams and jellies are not known, but it is believed it began in Middle Eastern countries, where cane sugar was abundant. In modern times, consuming foods with added sugar has been tied with surges in obesity. Using low-sugar or no-sugar jams and jellies can help reduce your total sugar intake.
Sugar and Diet
Sugar has no nutritional value other than providing calories, meaning it does not contain any essential nutrients such as fiber, protein, vitamins or minerals. In fact, consuming too many foods with added sugar increases your risk of obesity, high blood pressure, high triglycerides and inflammation. To help reduce your risk, the American Heart Association recommends you limit your daily intake of foods with added sugar to less than 100 calories for women and less than 150 calories for men.
Low-Sugar Jams and Jellies
Replacing your regular jams and jellies with low-sugar varieties can help reduce your intake of foods with added sugar. A 1 tbsp. serving of regular jam contains 56 calories and 10 g of sugar, while the same size serving of a low-sugar jam contains 18 calories and 5 g of sugar. Using low-sugar jams saves you nearly 40 calories. That may not seem like much, but reducing your daily calorie intake by 40 calories a day can lead to a 4 lb. weight loss over the course of a year.
Making Your Own
If you have an abundance of fruit, you can make your own low-sugar or no sugar jams and jellies at home. For successful low-sugar, no sugar jams and jellies, you need to follow recipes closely or use special gelling agents. For example, you can use special pectins labeled as "light," "less sugar" or "no added sugar" and follow the recipe on the box. You can also use regular pectin and follow the recipe that calls for use of sugar substitutes. Low-sugar and no-sugar jams and jellies are a bit runny and have a blander taste than their regular versions.
Benefits
In addition to helping you save calories for weight management, reducing your intake of sugar from jams and jellies can also reduce your risk of heart disease. Low-sugar and no sugar jams and jellies are also a good choice for individuals with diabetes to aid in blood sugar control.
References
- PickYourOwn.org: How to Make Jam without Added Sugar
- National Center for Home Food Preservation; "Historical Origins of Food Preservation"; Brian Nummer; May 2002
- University of Minnesota Extension; "Low Sugar Alternatives For Jams and Jellies"; Suzanne Driessen
- American Heart Association; "Association Recommends Reduced Intake of Added Sugars"; Laurence Appel et al; August 2009
- USDA: Nutrient Database
- International Jelly and Preserve Association; "Jam and Jelly Lore: Yesterday and Today"; 2010
