1–2 tablespoons of blueberry jam with no added sugar a day can be a great addition to your eating routine for weight loss. It can be a healthy alternative to other common fattening desserts. Especially, jams made of stevia or other low-calorie sweeteners are good for you if you can’t find fresh raw blueberries.
How much sugar is in blueberry jam?
Blueberry jam is pretty high in sugar. It contains about 50 grams of sugar per 100g. A tbsp (20 g) of blueberry jam contains approximately 10 grams of sugar and 40 calories![1]
If you want to lose weight, better to avoid consuming blueberry jam. Only raw or unsweetened blueberries are good for weight loss.
Are there any low-sugar blueberry jams?
All blueberry jams contain sugar. However, there are jams with no added sugar. They may contain even less than 1.5 grams of sugar per tbsp!
Low-carb sweeteners may be used, instead of sugar. Stevia or xylitol are common sugar substitutes. In fact, 1 tablespoon of any premium, sugar-free jam can be a healthy addition to a diet plan.
Too much added sugar is unhealthy
Sugar is empty calories. It hasn’t any nutritional value, as it contains no vitamins, minerals, fiber, or antioxidants.
Consuming high amounts of added sugar may lead to decreased insulin sensitivity, nonalcoholic fatty liver disease, inflammations, and increased uric acid levels.[2,3]
Hence, excess sugar promotes the development of cardiovascular disease, obesity, metabolic disease, and type 2 diabetes.
In contrast, sugar naturally present in fruits, vegetables, or milk hasn’t been associated with any side effects.
Can blueberry jam make us fat?
We gain weight when we consume more calories than we burn. Therefore, overconsumption of blueberry jam can make us gain weight.
On the other hand, eating reasonable amounts of sugar-free blueberry jam, as part of a healthy, well-balanced diet, isn’t bad for you.
You should be careful about the total consumption of added sugar, though.
Excessive sugar consumption may affect the reward system of the brain. It may alter your eating behavior! Added sugar intake may lead to compulsive overeating![4]
So, better avoid foods with added sugar, like sodas and sweets. Not only, sugar is high in empty calories, but also, it makes it difficult to follow a hypocaloric diet long-term.
Moreover, blueberry jam is poor in fiber. A tbsp contains only 0.2 grams of fiber! Fiber controls appetite and prevents cravings for fattening foods. That’s another reasons why you should prefer eating raw blueberries.
Does blueberry jam have antioxidants?
Certainly, blueberry jam overconsumption may be bad for you, due to its high sugar content. However, blubbery jam with no added sugar can be healthy because blueberries are pretty rich in powerful antioxidant compounds.
First, blueberries are good sources of vitamin C. Also, they’re particularly rich in flavonoids (mainly anthocyanidins), polyphenols (procyanidin), phenolic acids, pyruvic acid, and chlorogenic acid.[5]
Antioxidants fight free radicals and protect us from oxidative stress, which is a common cause of many chronic diseases.
Other common foods rich in antioxidants are fruits, vegetables, herbs, and spices.
How much blueberry jam can I eat a day?
The American Heart Association recommends consuming no more than 25–36 grams of added sugar per day. However, American adults consume an average of 77 grams of sugar per day. More than 3 times the recommended amount.[6]
Just a tbsp of a commercial blueberry jam contains approximately 10 grams of sugar, most of which is added sugar. So, people who follow a sedentary life better consume no more than 2 tbsp of blueberry jam a day.
Certainly, you can eat much higher amounts of raw blueberries! Eating whole fruits is much healthier than consuming fruit jams or juices!
Furthermore, you can take advantage of the health benefits of blueberries year-round without the extra sugar by consuming organic blueberry extracts or powders. You can find them on iHerb.
How often can I eat blueberry jam while dieting?
The frequency with which you can include blueberry jam in your diet while trying to lose weight depends on various factors, including your overall calorie intake.
Ensure that your diet remains balanced and includes a variety of nutrient-rich foods. Blueberry jam can be part of a balanced diet when consumed in moderation and combined with other nutritious foods.
Pay attention to how your body responds to the inclusion of blueberry jam in your diet. If you find that it satisfies your sweet cravings without derailing your weight loss efforts, you may include it occasionally.
Consider blueberry jam as an occasional treat rather than a daily staple. This approach helps prevent overconsumption of added sugars.
Is blueberry jam a healthier dessert?
Blueberry jam can be considered a relatively healthier dessert option compared to some other sweets. Especially those that are rich in saturated fats, refined sugars, and additives.
But, it depends on various factors, including the ingredients used in the jam and your overall dietary goals.
When choosing blueberry jam or any sweet treat, read the ingredient list and nutritional information to make informed decisions.
What’s the best time of the day to eat jam?
The best time of the day to eat blueberry jam is at breakfast. The human body uses sugar as energy throughout the day. On the contrary, the body may store sugar as body fat when consumed late at night, as it has decreased insulin sensitivity.
Moreover, it’s good for you to increase the antioxidant capacity of the body first thing in the morning. Antioxidant compounds in blueberries can help the body fight oxidative stress. Air pollution, sunlight radiation, and smoking are key factors that can lead to oxidative stress.[7,8,9]
Another great time of the day to consume blueberry jam is after strenuous exercise. Sugar helps replenish muscle glycogen stores. In addition, antioxidants in blueberries promote muscle recovery! You could add blueberry jam to your favorite post-workout pancake!
Benefits of eating blueberry jam at breakfast.
Eating blueberry jam at breakfast can offer several benefits, making it a delicious and nutritious addition to your morning routine.
Above all, blueberry jam provides a burst of fruity flavor that can enhance the taste of various breakfast options. Whether spread on toast, mixed into yogurt, or used as a topping for pancakes, it adds a delightful twist.
Blueberry jam is versatile and can be paired with a variety of breakfast foods. Use it as a topping for oatmeal, waffles, or toast, or swirl it into yogurt for added flavor.
It’s convenient and easy to incorporate into your morning routine. It requires no preparation, making it a quick and accessible choice for busy mornings.
Furthermore, antioxidants in blueberries help combat oxidative stress and support overall health. For instance, adding high-quality blueberry jam to your breakfast can contribute to your daily vitamin C intake, which is essential for immune function, skin health, and collagen formation.
While the jam may not contain as much fiber as whole blueberries, it still contributes some dietary fiber. Fiber is important for digestive health and can help promote a feeling of fullness.
How to eat blueberry jam for Weight Loss?
There are countless healthy ways to eat blueberry jam while dieting. Here are some easy to make snack ideas:
- Blueberry jam parfait: Layer low-fat Greek yogurt with blueberry jam and top with a sprinkle of granola for added crunch.
- Rice cake: Spread blueberry jam on a brown rice cake and add a thin layer of almond butter for a balanced and satisfying snack.
- Blueberry jam smoothie: Blend blueberry jam with frozen berries, spinach, and a scoop of protein powder for a nutritious and filling smoothie.
- Whole-grain toast: Spread blueberry jam on whole-grain toast and pair it with a source of protein like cottage cheese or nut butter.
- Blueberry jam oat bites: Combine blueberry jam with rolled oats, chia seeds, and a touch of honey. Form into bite-sized balls for a wholesome snack.
Always enjoy such snacks in moderation, though. Consider the overall calorie and sugar intake to align with your weight loss goals.
In addition, you can use blueberry jam as an ingredient in recipes. It can be added to salad dressings, marinades, or sauces for a touch of sweetness without relying on added sugars.
Consider incorporating whole blueberries into your diet alongside blueberry jam. Whole blueberries provide dietary fiber, which can enhance feelings of fullness.
Snack ideas with blueberry jam that can make you fat
Blubbery jam may be healthy, but if consumed in high amounts can make you fat. It can be fattening, especially if consumed with other foods high in sugar or fat, including donuts, ice cream, milkshakes, pancakes, pies, or cookies!
Is homemade blueberry jam fattening?
Homemade jam can still make you fat, as most traditional recipes use high amounts of added sugar. In fact, commercial blueberry juice with no added sugar may be a better food option for a low-calorie diet plan!
You can find a wide variety of sugar-free blueberry jams on Amazon.
To make homemade blueberry jam that is suitable for a hypocaloric diet, try to reduce sugar content. Explore alternative, low-calorie sweeteners like stevia.
Chia seeds can be used to thicken the jam and add texture without the need for excessive amounts of sugar. Chia seeds are particularly rich in omega-3s that are necessary for belly fat burn and building a lean body.
Also, adding pectin may help achieve a thicker consistency without relying solely on sugar.
