All jams are not the same. Jams are GMO free, gluten-free, loaded with fibre and many contain less sugar than conventional jam. Some jams are made up of pure fruit sugars, but some have a lot added sugars present in them. Conventionally, it was believed that jams are unhealthy, but they have many advantages too. We always should take the key, fresh fruit is always a healthy choice for you. So, you can spread fruit jam easily across the toast conveniently. There are many health benefits of having fruit jam. However, overconsumption of any food item is not good for your body. Onlymyhealth editorial team talked to Gurpreet Kaur, Clinical Nutritionist at Cloudnine Group of Hospitals, Chandigarh, about the health benefits and nutritional facts of fruit jam.
Fruit jam health benefits
Fruit jam is made from a ground fruit or crush, resulting in its shape. So, it is a healthy yet sugary option to consume in your diet. Even if you're having it everyday, making a rule to exercise everyday. According to nutritionist Gurpreet Kaur, here are some of the health benefits of having fruit jam:
1. Less cholesterol and fat
Unlike butter, Nutella and cheese which we spread over a toast and which consists of high contents of cholesterol and fat but in jam it doesn't contribute to cholesterol and fat content of the body. It is cholesterol free and has less fat content because it is made up of fruit.
Also read: Jam vs Jelly Nutrition Facts: Which One Is More Healthier To Consume?
2. Improves hair, skin and fingernail health
There is a substance called pectin present in it. Pectin is in all the fruits and it helps in the healthy eating process. When jams are being made, that substance gets modified, it increases even more and the part that gives a jelly like feel is pectin itself. The modified pectin can help in improving the health of the hair, skin and fingernails.
3. Decreases blood pressure
The pectin present in jam also helps in decreasing the blood pressure and in forming red blood cells of the body. Therefore, this is another health benefit of consuming fruit jam. Moreover, it also helps in healing your cuts and wounds.
4. Constipation
The healthy contents present in fruit jam also help people who are suffering with the problem of constipation. It is good to have multigrain bread and jam in such situations. In fact, it is a great source of energy and provides endurance during exercise. It is also a great source of fibre so it helps you to eat less and get satisfied without even cravings.
5. Reduces risk of heart attack
It's made with chunks of healthy fruit , it can help reduce the risk of stroke, heart attack and all other potential cardiovascular diseases. It is always adviced to include fruits and vegetables in your diet for good heart health.
Also read: Dried Fruits or Fresh Fruits – What’s Better For You
Nutritional Value of fruit jam (one tablespoon)
Fruit jam is highly nutritious and can be consumed as a breakfast item spread on the bread. However, remember that the disadvantage is that they are high in calories. People who want to lose weight or have diabetes, they should use it sparingly since it has high sugar content.
The nutritional facts of fruit jam are:
- Carbohydrates - 10.5%
- Vitamin C - 2%
- Iron -1.25%
- Vitamin B12 - 1.15%
These were the health benefits and nutritional value of fruit jam by Nutritionist Gurpreet Kaur. You can include this in your diet, if you are not on a weight loss journey or diabetic.
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