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Jam Glycemic Index, Nutrition Facts

Explore jam's glycemic index, nutrition, weight loss tips, diabetic safety, daily limits, and vitamins in this comprehensive guide.

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15

Glycemic Index

35

gr

Carbohydrates

gr

Sugar

55

gr

Fats

45

gr

Proteins

25

Calories

Jams Overview for Diabetics

Jam GL offers a delightful option for those seeking a diabetic-friendly spread without compromising on flavor. This jam is crafted specifically to cater to the dietary needs of individuals with diabetes, ensuring a low glycemic index and the use of natural sweeteners.

Servings: 20

Prep Time: 15 minutes

Total Time: 45 minutes

Rating: 4.85 from 92 votes

 
Equipment
 

  • Heavy-bottom saucepan
  • Wooden spoon

 
Ingredients
 

  • Base Ingredients:
    • 500 g fresh strawberries (or any preferred low-sugar fruit)
    • 60 ml water
    • 2 tablespoons lemon juice
    • 1 teaspoon lemon zest
  • Sweetener:
    • 4 tablespoons erythritol or stevia (adjust to taste)
  • Thickening Agent:
    • 1 tablespoon chia seeds

 
Instructions
 

  • Wash and hull the strawberries, then cut them into halves.
  • In a heavy-bottom saucepan, combine strawberries, water, and lemon juice. Cook over medium heat, stirring occasionally until the mixture begins to bubble, about 10 minutes.
  • Use a wooden spoon or a potato masher to gently mash the strawberries to desired consistency.
  • Add lemon zest and sweetener, mixing well. Continue to cook until the jam becomes slightly thick, approximately 10-15 minutes.
  • Stir in chia seeds and let the mixture simmer for another 5 minutes, which will help thicken the jam considerably.
  • Remove from heat and let cool. The jam will continue to thicken as it cools.
  • Transfer the cooled jam to sterilized jars and store in the refrigerator for up to two weeks.

 
Notes
 

  • Nutrition: Serving: 1 tbsp | Calories: 12kcal | Carbohydrates: 3g | Protein: 0.2g | Fat: 0.1g | Fiber: 1g | Sugar: 1g

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Are Jams Safe for Diabetics

 

Jams and Diabetes

 

For those with diabetes, consuming regular jams which are typically high in added sugars can be a concern. However, with careful selection, jams can still be included in a diabetic-friendly diet.

 
Considerations
 

  • Low Sugar Options: Opt for jams labeled as low-sugar or sugar-free, using natural sweeteners like stevia or erythritol.
  • Portion Control: Even low-sugar jams should be consumed in moderation to prevent spikes in blood sugar levels.
  • Homemade Alternatives: Making jam at home allows for control over ingredients and sugar content, adding dietary fiber from fruit and chia seeds can help manage blood sugar.

 
Usage Tips
 

  • Pairing: Combine with whole-grain bread or protein-rich foods to slow the absorption of carbohydrates.
  • Read Labels: Always check nutritional labels for total carbohydrates and sugars per serving.
  • Variety: Explore different fruit options with lower natural sugar content such as berries.

 

How Many Jams Can a Diabetic Eat a Day

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How Many Jams Can a Type 1 Diabetic Eat in a Day

 

Jam Consumption for Type 1 Diabetics

 

  • The amount of jam a Type 1 diabetic can eat depends on individual carbohydrate goals and blood sugar levels.
  • On average, 1-2 tablespoons of low-sugar jam can be integrated into a meal or snack.
  • Monitor blood sugar closely to determine personal tolerance and adjust accordingly.
  • Always consult with a healthcare provider or dietitian for personalized advice.

 

How Many Jams Can a Type 2 Diabetic Eat in a Day

 

Jam Consumption for Type 2 Diabetics

 

  • For a diabetic-friendly option, choose jams made with natural sweeteners like stevia or erythritol.
  • Limit consumption to 1-2 tablespoons per day to manage blood sugar levels.
  • Balance jam with high-fiber foods to reduce glycemic impact.

 

How Many Jams Can a Gestational Diabetic Eat in a Day

 

When managing gestational diabetes, jam consumption should be minimal and paired with high-fiber or protein foods to prevent blood sugar spikes. It's crucial to consult with a healthcare provider for personalized advice. Generally, limit to 1-2 teaspoons per day, focusing on low-sugar or diabetic-friendly jams.

 

How Many Jams Can a Pre-Diabetic Eat in a Day

 

Daily Consumption for Pre-Diabetics

 

  • Pre-diabetics should limit their intake of sugar to prevent blood sugar spikes. Ideally, one serving of jam (1 tablespoon) containing low sugar should be consumed per day.
  • Choose jams with no added sugar or those made with natural sweeteners like erythritol or stevia.
  • Always monitor your blood sugar levels and seek advice tailored to your individual needs from a medical professional.

 

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What Vitamins Do Jams Contain

 

Vitamins in Jams

 

  • Vitamin C: Jams, especially those made from fruits like strawberries, raspberries, or blackberries, contain vitamin C. However, the heating process during jam making can reduce this vitamin's potency.
  • Vitamin A: Jams made from fruits such as apricots or mangoes provide vitamin A, which is essential for vision and immune function.
  • Vitamin E: Present in some fruit jams, vitamin E is an antioxidant that helps protect cells from damage.
  • Vitamin K: Some jams might offer small amounts of vitamin K, which is important for blood clotting and bone health.

 

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Are Jams Good for Weight Loss?

 

Are Jams Good for Weight Loss?

 

When considering whether jams are good for weight loss, several factors should be taken into account:

  • Sugar Content: Traditional jams are often high in sugar, which can contribute to weight gain if consumed in large quantities.
  • Serving Size: It's crucial to monitor portion sizes, as even lower-sugar jams can add up in calories if not eaten in moderation.
  • Low-Sugar Options: Some jams are made with artificial sweeteners or low-calorie alternatives, which can be better for weight loss compared to regular jams.
  • Dietary Balance: Incorporating jams into a well-balanced diet that includes plenty of fruits, vegetables, and whole grains can be acceptable for weight management.
  • Nutrient Content: Looking for jams with added benefits like fiber or vitamins can help increase nutrition density without additional calories.

In conclusion, while jams are not typically known for promoting weight loss, choosing low-sugar options, practicing portion control, and incorporating them into a balanced diet can make them a part of a healthy weight loss plan.

 

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Are Jams Low-Glycemic?

 

Jams and Glycemic Index

 

  • Jams typically contain high levels of sugar, which gives them a **high glycemic index** (GI).
  • This means they can cause a quick spike in blood glucose levels.
  • However, there are **low-glycemic alternatives** that use natural sweeteners like stevia or erythritol.
  • For a low-GI option, look for jams specifically labeled as **"low-sugar"** or **"sugar-free"**.
  • You can also make homemade jam using **low-sugar fruits** and additives like chia seeds for thickening without the extra sugar.

 

Do jams contain added sugars?

 

Do jams contain added sugars?

 

  • Typical Scenario: Many commercially produced jams contain added sugars to enhance sweetness and preserve the product. This is commonly listed in the ingredients as sugar, high fructose corn syrup, or other sweeteners.
  • Sugar-Free Options: Some options are marketed as sugar-free or reduced sugar jams, which use artificial or natural sweeteners like stevia or sucralose instead of traditional sugars.
  • Homemade Jams: When making jam at home, you can control the amount and type of sweetener added, choosing options that suit your dietary preferences.

 

Are there sugar-free jams?

 

Sugar-Free Jams

 

Yes, there are sugar-free jams available, often crafted with alternative sweeteners like stevia or erythritol. These jams are ideal for those looking to reduce sugar intake without compromising on taste.

 

Benefits of Sugar-Free Jams

 

  • Lower in calories compared to traditional jams.
  • Suitable for diabetics and low-carb diets.
  • Preserves the natural flavor of fruits without added sugars.

 

Popular Brands

 

  • Walden Farms: Known for its calorie-free and sugar-free fruit spreads.
  • Smucker’s Simply Fruit: Uses fruit juices instead of added sugars.
  • Sara's Sugar-Free: Offers a variety of flavors without added sugars.

 

DIY Sugar-Free Jam Recipe

 

  • Combine 500g of chosen fruit with 60ml water in a saucepan.
  • Add 2 tablespoons of lemon juice and 1 teaspoon of zest.
  • Sweeten with 4 tablespoons of erythritol.
  • Thicken with 1 tablespoon of chia seeds.
  • Simmer until desired consistency, cool, and refrigerate.

 

Can jams affect blood sugar levels?

 

Impact of Jams on Blood Sugar Levels

 

  • Jams are typically high in sugar, which can cause a rise in blood sugar levels.
  • Sugar-free or low-sugar jams are better options for those monitoring blood sugar.
  • Consider jams made with natural sweeteners like stevia or erythritol to minimize impact on blood sugar.
  • Portion control is important; consuming small amounts can help manage blood sugar spikes.

 

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