Yes, there are many jams available that contain no added sugars. These jams rely on the natural sugars found in fruit to provide sweetness, rather than adding external sources of sugar.
What are fruit spreads with no added sugars?
Fruit spreads with no added sugars are jams, jellies, preserves, and other fruit-based spreads that are sweetened with 100% fruit juice or puree. They do not contain any added white sugar, brown sugar, honey, maple syrup, corn syrup, or other external sweeteners. The only ingredients are fruit, fruit juice, pectin for thickening, and sometimes lemon juice or citric acid for flavor and preserving.
Common varieties of no added sugar fruit spreads include:
- Strawberry jam
- Raspberry jam
- Apricot jam
- Peach jam
- Blueberry jam
- Blackberry jam
- Cherry jam
- Pineapple jam
- Plum jam
- Grape jelly
- Apple butter
- Orange marmalade
The fruit provides enough natural sugars to sweeten the spreads, so they have a jam-like texture while avoiding added sugars found in conventional jams and preserves.
Why choose no sugar added jams?
There are several reasons why someone may choose jams with no added sugars:
- Lower calorie and carb content – Jams with no added sugar typically have fewer calories and carbs per serving compared to regular jam. The natural fruit sugars still provide sweetness.
- Avoid added sugars – Some people try to minimize or avoid added sugars for health reasons. No added sugar jams provide sweetness from fruit only.
- Manage diabetes – People with diabetes need to track carbohydrate intake. No added sugar jams can help manage carb consumption.
- Dental health – Reduced sugar intake can support better dental health with less risk of cavities.
- Suitable for special diets – No added sugar jams can suit low carb, keto, Paleo and other diets that restrict added sweeteners.
While small amounts of regular jam may be fine for most people, no added sugar jams allow greater control over sugar intake for those monitoring their health.
Nutrition comparison of regular vs no added sugar jam
Here is a nutrition comparison of 1 tablespoon (20g) serving of regular strawberry jam versus a no added sugar strawberry jam:
| Nutrient | Regular Strawberry Jam | No Added Sugar Strawberry Jam |
|---|---|---|
| Calories | 50 | 15 |
| Total Carbs | 13g | 4g |
| Sugars | 12g | 3g |
| Added Sugars | 10g | 0g |
As shown, the no added sugar jam contains far fewer calories, carbs, and sugars. All of the sugars come from fruit rather than external sweeteners.
Tips for using no added sugar fruit spreads
Here are some tips for using and enjoying fruit spreads with no added sugars:
- Check the ingredients list to verify no added sugars.
- Stir well before use as natural separation may occur.
- Store in the refrigerator once opened.
- Use like regular jam on toast, scones, crepes, oatmeal, yogurt, etc.
- Blend into smoothies for natural sweetness and fiber.
- Swirl into Greek yogurt or cottage cheese.
- Use as a topping on pancakes, waffles, and French toast.
- Fill sandwiches, wraps, and tarts.
- Mix into chia seed puddings or overnight oats.
- Stir into plain yogurt as a fruit dip for apples and pears.
- Use in vinaigrettes and glazes for meat.
With some creativity, you can use no added sugar fruit spreads in place of regular jams in sweet and savory applications.
Best brands for no sugar added jams
Here are some recommended brands for high quality jams and preserves with no added sugars:
- Santa Cruz Organic – Wide range of organic no added sugar fruit spreads.
- Crofter’s – All of their fruit spreads have no added sugars.
- Polaner – Makes a variety of “All Fruit” jams and spreads.
- Bonne Maman – Offers select no added sugar jams.
- Woodstock – Some of their fruit preserves have no added sugar.
- Smucker’s – Their line of no sugar added preserves.
- Meshky’s – Small batch jams without added sweeteners.
Check your local grocery store or natural foods market for these and other options. You can also find many varieties online. Always read the nutrition label to confirm no added sugars.
How to make your own no added sugar jam
You can also easily make your own homemade jam with no added sugars. Here is a simple recipe and directions:
Ingredients
- 2 lbs fresh or frozen unsweetened strawberries, blueberries, etc.
- 1/4 cup fruit juice or water
- 2 tablespoons lemon juice
- 1 packet powdered pectin
Directions
- Wash, hull and chop strawberries if using fresh. Thaw if using frozen.
- In a saucepan, crush strawberries into a chunky puree. Add fruit juice or water.
- Bring mixture to a boil over medium-high heat. Once boiling, add lemon juice and pectin. Return to boil, stirring constantly for 1 minute.
- Remove from heat. Use immersion blender to fully puree jam to desired consistency.
- Pour into clean jars. Allow to cool before refrigerating.
- Store in fridge and use within 2-3 weeks.
You can use this basic recipe template with all kinds of fruits like raspberries, apricots, peaches, and more. Adjust juices, puree consistency, and spices as desired.
Potential downsides to no added sugar jams
While fruit spreads without added sugars have many benefits, there are a few potential downsides to consider:
- May have slightly thinner texture than jams with added pectin and sugars.
- Natural fruit sweetness may not appeal to those with a strong sweet tooth.
- Can have shorter shelf life once opened compared to heavily sugared jams.
- Often cost more than conventional jams, depending on brand.
- May separate in storage requiring stirring before use.
- Lower sugar content provides less preservative effects.
However, many people find the upsides outweigh these factors. Portion control, watching storage, and proper refrigeration can help maximize quality and enjoyment of no added sugar fruit spreads.
The bottom line
Jams and preserves with no added sugars provide a deliciously sweet and fruity alternative to conventional jams with less impact on calories, carbohydrates, and dental health. Brands like Santa Cruz Organic, Crofter’s, and Bonne Maman offer high quality options. You can also easily DIY no added sugar fruit spreads using fresh or frozen fruit and natural pectin. With a few adjustments to expectations and proper storage, jams without added sweeteners can be an easy way to cut back on unnecessary sugars.
