Jam has been a Mzansi favourite for generations and a daily delight in many homes. For sweet-tooth lovers, no slice of bread is complete without that jam spread! But with the health risks of too much sugar, it’s worth considering a healthier option.
What if you could still enjoy your favourite jam without the sugar? With just a twist of natural fruits and vegetables, you can still have your jam, the healthy way!
Natural sweetness
Sous chef Anele Jili from Dundee Battlefield in KwaZulu-Natal says it is possible to make jam without sugar by mixing different fruits to balance flavours and reduce the need for added sugar.
“For example, combining sweet fruits like strawberries with tart ones like rhubarb creates a delicious and well-balanced jam,” she explains.
She notes that sugar plays a crucial role in jam-making by balancing acidity, enhancing flavour, and acting as a preservative.
“But don’t worry – with a little creativity and experimentation, we can make tasty and healthy jam alternatives using naturally sweet ingredients.”
Anele Jili
She advises that when making jam at home, following strict storage practices is essential to ensure proper sterilisation and sealing, preventing spoilage.
Book author and chef Pumla Brook-Thomae says that when making homemade jam, opting for preserves is a better choice as they often provide more nourishment due to the chunks of fruit.
“I’ve made sugar-free strawberry jam before, and it turned out surprisingly well. I used frozen berries and honey,” she says.
She explains that the trick is to cook the berries down to thicken the liquid. “Reduction also helps concentrate the sugars, so you end up using very little honey.”
For those who like honey, adding it to homemade jam is not a bad choice, Brook-Thomae says, but it needs to be pure honey.
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A healthier approach
When making homemade jam, Mpho Tshukudu, a registered dietitian and Spokesperson for the Association for Dietetics in South Africa (Adsa), advises using fruits and vegetables with skins, if possible.
She says that fibre helps to thicken the jam, therefore reducing the amount of sugar.
“Fibre also lowers the GI and is beneficial to gut health, lowering blood sugar and cholesterol levels.”
She explains that adding lemon juice helps balance the flavours, acts as a preservative to reduce nutrient loss, and extends shelf life.
“Because there is no cooking, most of the nutrients are preserved. Chia seeds add fibre and plant omega-3 to the jam. It can also be added to cooked jams. Chia seeds absorb the fruit juices and form a thick gel.”
She highlights that acidity helps balance the flavours and other tastes, creating a well-rounded jam that doesn’t rely on sugar (sweetness) for taste. This also makes it better suited for those who want to reduce their sugar and energy intake.
Ensuring safety
Tshukudu says that if the jam is sealed properly, it can last for a few months when stored in a dark, cool place. Once opened, it must be refrigerated and consumed within two to three weeks.
“Homemade jam tends to spoil faster due to improper sterilisation of tools, exposure to air, and the lack of preservatives.”
Mpho Tshukudu
Therefore, it is vital to store your jam in a glass jar that has been sterilised before filling to prevent overexposure to heat, which can degrade heat-sensitive nutrients.
“Overexposure to heat can further degrade heat-sensitive nutrients.”
She adds that using a variety of fruits, vegetables, and sometimes spices improves the nutritional profile of the jam because these plant foods contain healthy compounds such as polyphenols, vitamins, minerals, and fibre, all of which are beneficial for human health.
Sugar-free mango and ginger jam by chef Asithandile Ndamase
You will need:
- 1 apple
- 2 mangoes
- 4 tablespoons of lemon juice
- 80ml water
- 3 tablespoons of fresh ginger
What to do:
- Peel the apple and cut it into cubes.
- Peel the mango and cut into cubes.
- Add everything to a pot and simmer until it’s thick and smooth, blend and chill in the fridge and serve.
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