The use of jam for breakfast is a tradition that has endured over time. Its sweetness y versatility have become the favorite spread for many people on toast, either with butter or alone. But with the rise of concern for healthy eating, the question has arisen: Does jam really make you fat?
The nutritional value of jam
Jam is the result of a proceedings which mixes fruit with sugar and, in many cases, gelling and acidifying elements to guarantee its conservation and texture. This combination of ingredients gives it a sweet taste It is a delicacy that is very popular, but also has a considerable caloric content. Most commercial jams contain between 40% and 65% sugar. It is therefore reasonable to ask whether this delicacy is healthy or whether it should be avoided in diets aimed at maintaining weight.
For every 100 grams of jam, you get about 250 to 300 calories, depending on the type and added sugars. However, a typical portion At breakfast, approximately 20-25 grams, provides about 50-75 caloriesThis consumption is moderate and can be included in balanced diets, as long as it is not abused.
What are the benefits of jam?
Despite its caloric content, jam has benefits that should not be overlooked:
- Quick energy boost: Thanks to its high sugar content, jam provides an immediate boost of energy, ideal for starting the day or for athletes before intense physical activity.
- Preservation of some nutrients: Although certain vitamins such as C are lost during the cooking process, others, such as those in the B group, are maintained. In addition, a good part of the vitamin C content is preserved. natural fiber of fruits.
- Alternative to other sweets: Compared to industrial pastries, jam is a healthier option as a breakfast complement.
Types of jam and their differences
There are various varieties of jam on the market, from traditional ones to those specially formulated for restrictive diets:
- Traditional jams: They contain a high sugar content (40-65%) and are ideal for those looking for the classic flavor.
- Light jams: These replace part of the sugar with sweeteners, which significantly reduces their caloric load.
- Jams without added sugars: Sweetened with fructose or stevia, they are perfect for diabetics or those who reduce their sugar intake.
What does science say about jam?
Recent studies have highlighted that while jam is not a substantial source of Vitamins o minerals, yes, it does contain antioxidants. Ingredients such as red berries, used to make it, are rich in anthocyanins, which can protect against cell damage and contribute to cardiovascular health.
Despite this, experts agree that Its consumption should be moderate., especially in people with diabetes or who want to lose weight. In these cases, sugar-free or artisanal versions are better alternatives.
Homemade or industrial jam?
Making homemade jam has multiple benefits, as it allows you to control the ingredients and avoid industrial additives. For those who prefer to buy it, it is essential to read the labels and choose products that contain a high percentage of fruit and less added sugar.
On our website you will find other tips on how to maintain a balanced diet that promotes health, such as this article on how to lower triglycerides.
How to include jam in a healthy diet?
To enjoy jam without regrets, consider these recommendations:
- Choose natural options: Opt for homemade jams or those without added sugars.
- Control portions: Use a moderate amount, such as a tablespoon, to avoid excess calories.
- Healthy companions: Combine jam with whole wheat bread or natural yogurt instead of white bread toast.
Strategically incorporating jam into your diet can be beneficial and allow you to enjoy its flavour without fear of the calories. It's all about the right balance and more conscious choices about the type and amount of jam you consume. A balanced breakfast, accompanied by a delicious portion of jam, can be the perfect start to your day.