Nutriciologist spoke about the benefits and harms of jam

Jam is a popular product that is used in different countries around the world. It has useful properties, but some people should not eat it. Nutriciologist Veronika Gusakova told Izvestia about the benefits and harms of this dessert.

Its main component is sugar, which is quickly absorbed into the blood, leading to spikes in glucose levels. In addition, the expert noted that during cooking, part of the vitamins are destroyed, especially sensitive to temperature vitamin C. However, jam retains a small amount of antioxidants and minerals (potassium, magnesium), as they are resistant to temperature. Berries such as blueberries, cranberries or raspberries retain antioxidants even after cooking, which protect cells from damage.

The product also has pectin, a natural thickener found in berries and fruits. It helps to improve digestion and reduce "bad" cholesterol.

"The main harm to the body lies in the high sugar content. Most types of jam contain 50-60% sugar, 1 tablespoon of jam contains 50-70 kcal. Excessive sugar consumption leads to weight gain, increased risk of type 2 diabetes and heart disease. People with insulin resistance or diabetes should not consume jam because of the sharp increase in glucose levels," Gusakova explained.

According to her, in order to reduce the glycemic load and minimize spikes in blood glucose, jam is best consumed after the main meal or supplemented with foods high in protein and fiber. Jam can be added to porridge, yogurt or cottage cheese. A safe serving for most people is one to two teaspoons per day.

"When buying ready-made jam, pay attention to the composition. Ideal jam should contain only fruits or berries, sugar. In the composition there should be no artificial colors, flavorings and preservatives. The sugar content per 100 g of the product should not exceed 30-40 g. The jam should have a natural color and texture (for example, pieces of fruit)," - said nutritionist.

She specified that to increase the shelf life of jam in industrial production often add preservatives. For example, sorbic acid (E200) is used to prevent fungal growth and kill bacteria. This additive is safe, but it can cause allergies or negative gastrointestinal reactions in some people. In addition, sodium benzoate causes headaches and negatively affects the nervous system if consumed in large quantities frequently. Sulfites (sulfur dioxide, E220) are used to preserve the color of berries. Their consumption can cause allergic reactions in some people, especially those with asthma or sensitivity to sulfites.

"A better solution would be to make your own jam. That way you can control the amount of sugar or replace it altogether with stevia or erythritol. It is better to prepare jam short-term cooking, the so-called "five-minute" in them retains more vitamins. Such jam should be stored in the refrigerator," - advised the expert.

Gusakova said that among sweets, jam takes an intermediate place. It is less caloric than chocolate, but inferior to fresh fruits and berries.

"Jam can be an addition to the diet, but only when consumed in moderation. When choosing jam, always look at the composition," she concluded.

Earlier, on December 23, children's doctor-endocrinologist, nutriciologist "SM-Clinica" for children Daria Gubareva told "Izvestia" that tangerines are rich in B vitamins, which ensure the development and functioning of cells. In addition, vitamin E, which is also found in this fruit, has antioxidant properties, protecting cells from damage. Vitamin A helps with vision and immunity.