With whole or mixed fruits, with or without added sugars, choosing a jam can quickly become a headache on the shelves. The majority of industrial products contain additives and invert sugar, known to promote diabetes and excess weight. To help consumers see more clearly, Dr. Jean-Michel Cohen, recognized nutritionist and author of Buying guide to eating well (FIRST editions), dissects the worst options to avoid.
Strawberry jam without added sugar Gerblé
Composed of water, plant fibers, sweeteners (maltitols, sucralose, etc.), gelling agent (pectins) and acidifier (citric acid), this jam has a complex recipe. “A very complex recipe here with added sweetener and ultimately less fruit! Certainly, the caloric intake is lower, but microbiota and polyols do not always go well together. Isn’t it better to carefully dose your consumption of real jam? And yet, a strangely A Nutri-score“, warns the nutritionist.
Strawberry jam – 30% by Andros
To lighten his jam, Andros reduces the proportion of fruit. “Here, a less sweet jam, certainly, but still prepared with 50% fruit (and no more), and filled with added water“, observes Dr Jean-Michel Cohen.
Bonne Maman blackcurrant jelly
Behind its emblematic jars and its homemade image, Bonne Maman jelly remains very sweet. “A jelly is traditionally prepared with filtered fruit juice, sugar, an acidifier and a gelling agent; it is therefore naturally low in fiber. Here sugar is even the first ingredient. Consumption should therefore be kept occasional“, warns the expert.
Gayelord Hauser’s “60% fruit” apricot jam
The packaging highlights the fruit, but the reality is less attractive: the jar contains a lot of sugar. “Between the sugars present in fruits and the addition of fructose, the count is not good. Fructose has a lower glycemic index than sucrose, but in excess, it promotes the rise of blood triglycerides. Fiber intake is very low, which does not favor a reduction in the glycemic index“, underlines the doctor.
Which jams to favor?
Fortunately, not all jams are created equal. Some are distinguished by their shorter composition, less sweet and richer in fruit. Dr. Jean-Michel Cohen recommends:
- Intense apricot, less sweet jam, Bonne Maman : “a range less sweet and richer in fruit, while maintaining a simple recipe, we adopt!” ;
- Blueberry without added sugar, Lucien Georgelin : “a reduction in sugar without adding sweeteners or additives and the use of added fiber conducive to lowering the glycemic index of the product” ;
- Strawberry heart jam, St Mamet : “a beautiful recipe made with 68 g of fruit per 100 g just as you could make it at home!” ;
- Organic strawberry jam, Comtes de Provence : “This recipe places the emphasis on the fruit and is comparable to previous jams which boast a reduction in flavor. A beautiful traditional recipe.“
And if you have a little time, nothing beats homemade jam, a guarantee of simplicity and quality.