Homemade jam can be a delicious and nutritious alternative to store-bought versions, especially when made without added sugar. By using the natural sweetness of fruits and incorporating fibre-rich ingredients, you can enjoy a healthier spread without compromising taste.
In an article published on Health For Mzansi, chef Anele Jili from Dundee Battlefield in KwaZulu-Natal advises that a combination of different fruits can balance out the flavours, eliminating the need for sugar.
She suggests pairing sweet and tart fruits to create a naturally flavourful jam. Since sugar is traditionally used as a preservative, proper sterilisation and sealing of jars are essential to prevent spoilage.
“For example, combining sweet fruits like strawberries with tart ones like rhubarb creates a delicious and well-balanced jam,” Jili explains.
Chef and author Pumla Brook-Thomae shares that she makes sugar-free strawberry jam using frozen berries and a small amount of pure honey. She says when you cook the fruit, the natural sugars become more intense, reducing the need for added sweeteners.
“I’ve made sugar-free strawberry jam before, and it turned out surprisingly well. I used frozen berries and honey,” she says.
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A healthier approach
Registered dietitian Mpho Tshukudu recommends keeping fruit skins intact when making jam. This increases fibre content, which supports gut health and stabilises blood sugar. Adding lemon juice helps balance flavours and acts as a preservative.
“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,” Tshukudu shares.
Chia seeds can also be used as a thickener due to their ability to absorb liquid and form a gel.
Furthermore, Tshukudu advises that homemade jam should be stored in sterilised jars. Once opened, it must be refrigerated and consumed within two to three weeks to avoid spoilage.
By using natural ingredients and proper techniques, you can create a range of delicious, sugar-free jams that are both nutritious and full of flavour.
This article was first published on Health For Mzansi and written by Vateka Halile.
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