Jam is a type of condiment that is made from pressed fruit and sugar. Jams that contain fruit extracts or pressed fruit are known as fruit jams. Generally, jams are eaten as a spread on our regular bread, pies and sandwiches. Sometimes jams are also used in the preparation of certain types of sauces and shakes. The taste of a fruit jam differs according to the type of fruit used in making the jam, but generally, they tend to taste sweeter than the original version of the fruit because of the presence of sugar.
Remember the days when our grandmothers used to prepare fruit jams in their homes? Presently, this process of preparation of jams has been replaced by various brands where they prepare fruit jams in large quantities by their secret industrial process.
Fruit jams despite containing a lot of sugar have certain health benefits you are unaware of. HealthAndHealthier team talked to a clinical nutritionist, Karanjeet Vohra who talks about the several health benefits of Fruit jams in this article. So, if you are a fruit jam lover, make sure to read this entire article to know the actual health benefits of fruit jam.
Nutritional Information of fruit jam
The nutritional value of a fruit jam entirely depends upon the quality of fruit that has been used in the jam and how much the fruits are processed. Jams individually do not have any vitamins or minerals. Rather, it gets the vitamins and minerals from the fruits that have used to make the fruit jam. Having said so, here is an approximate nutritional value of 1 tablespoon of fruit jam.
| Nutrition | Amount |
| Energy | 58Kcal |
| Protein | 0.1g |
| Carbohydrate | 15g |
| Sugar | 13.8g |
| Fiber | 0.1g |
| Total fat | Negligible |
| Sodium | 3.7mg |
Health Benefits of Fruit Jam
Fruit jams are generally made with a combination of fruits, sugar and lemon juice. Pectin is generally added to a fruit jam to improve the concentration of the jam (as a thickening agent). Not to mention, fruit jams are extremely rich in sugar but at the same time possess several health benefits if you are consuming them in moderate amounts. Make sure to indulge yourselves into daily workouts if you are consuming fruit jam on a regular basis.
Good source of energy
Fruit jams are extensively rich in sugar and carbohydrates. Sugar is not always harmful to your health if consumed in moderate amounts. Sugar generally acts as fuel for our bodies. Our body utilizes sugar to produce instant energy for our body. Food items like fruit jams being rich in sugar act as a great instant energy supplier if consumed in moderate amounts. Make sure to not consume more than 1 tablespoon of fruit jam regularly.
Low cholesterol and fat content
The main ingredient of fruit jam is fruit extracts or pressed fruits. As a result, it contains very less amounts of cholesterol and fats. Compared to butter or ghee, fruit jam could be your best option for your morning breakfast if you are prone to high blood pressure levels or other heart-related diseases. Fruit jams are a great substitute for butter as they reduce the risks of developing strokes, heart attacks and other cardiovascular diseases.
Helps in digestion and maintains proper bowel movements
Although the amount of dietary fiber present in fruit jams is negligible, the presence of pectin in fruit jams helps in maintaining proper bowel movements and digestion. Pectin is a type of soluble fiber that has amazing gelling properties. Pectin helps in softening the stool and accelerates the passage of material through the digestive tract, thereby reducing the chances of developing constipation. Also, pectin is considered a great prebiotic that is considered great for maintaining good gut health.
Decreases risks of developing colon cancer
The presence of pectin (a thickener) in fruit jams helps in preventing colon cancer. Several studies prove that pectin aids in killing colon cancer cells. Furthermore, this fiber aids in the reduction of inflammation and cellular damage that can lead to the formation of colon cancer cells, lowering the risk of colon cancer.
According to researchers, pectin can reduce colon cancer risk by binding with and inhibiting the absorption of galectin-3, which has been linked to an increased risk of colon cancer.
Maybe a good source of vitamins and minerals
This is limited to a certain number of fruit jam brands in the market. The fruit jam if it possesses vitamins and minerals, depends on the quality of the fruits associated with the fruit jam and how much the jam has been processed. If the jam processing is complicated the fruit loses all its nutritive value. But if the fruit jam has been made in an authentic way it may pass on the nutrients from the fruits. For example, a mixed fruit jam made up of mangoes and apples may possess high amounts of Vitamin A, C, E and K.
Are there any side effects to consuming fruit jams?
Although, fruit jams are considered safe for your health and have various health benefits but overconsuming fruit jams may result in certain side effects.
- Too much consumption of fruit jams can result in bloating, gas and digestive problems.
- If you are diabetic you should definitely ignore the consumption of any type of jam. Jams are filled up with sugar which will result in kidney damage if you are a diabetes patient.
- If you are allergic to pectin, you should definitely ignore the consumption of fruit jams
- If you are on your weight loss journey, you should definitely avoid the consumption of fruit jam as it is high in calories.
- Too much consumption of fruit jams may also lead to chronic diarrhea and cavities.
So, as you can see that consuming fruit jams on a regular basis will definitely help you in various ways. But overconsumption has consequences always. A controlled portion is the key to a healthy lifestyle. So, if you love fruit jams you can definitely consume them regularly by adding them on top of bread without any hesitation.
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