Jam or Jelly, Fruit Juice Sweetened: A Moderate Glycemic Option

If you’re watching your blood sugar levels but still want to enjoy some sweetness in your life, fruit juice sweetened jam or jelly might be on your radar. This popular spread offers a moderate glycemic impact while delivering that classic fruity flavor we all love. Let’s dive into the nutritional profile and glycemic impact of this condiment.

Glycemic Index and Load

Fruit juice sweetened jam or jelly has a Glycemic Index (GI) of 51, placing it in the medium GI category. Foods with a GI between 56-69 are considered medium glycemic impact, while those below 55 are low impact. At 51, this jam sits at the upper end of the low GI range, making it a better option than many conventional jams and jellies sweetened with refined sugar.

However, the Glycemic Load (GL) is 26.52, which is considered high. Glycemic Load takes into account both the quality (GI) and quantity of carbohydrates, providing a more complete picture of how a food affects blood sugar. A GL above 20 is considered high, between 11-19 medium, and 10 or less is low.

Nutritional Profile (Per 100g Serving)

• Calories: 212 kcal
• Protein: 0g
• Fat: 0g
• Carbohydrates: 52.9g
• Fiber: 0.9g
• Sugar: 42g
• Net Carbs: 52g

Understanding the Carbohydrate Content

With 52.9g of carbohydrates per 100g serving, fruit juice sweetened jam is still a carbohydrate-dense food. The majority of these carbs come from sugar (42g), which explains the high glycemic load despite the moderate glycemic index. The fiber content is relatively low at just 0.9g, providing minimal slowing effect on sugar absorption.

Who Should Be Cautious?

People with diabetes or insulin resistance should be mindful of portion sizes when consuming fruit juice sweetened jam. While it’s a better alternative to regular jam (which typically has a higher GI), the high sugar content means it should still be consumed in moderation.

Healthier Ways to Enjoy

• Spread thinly on whole grain toast to balance the glycemic impact
• Mix with plain yogurt for a fruity flavor without overwhelming sweetness
• Use as a topping for oatmeal, where the soluble fiber helps moderate blood sugar response
• Pair with a source of protein or healthy fat to further reduce the glycemic impact

The Bottom Line

Fruit juice sweetened jam or jelly offers a moderate glycemic alternative to conventional jams. However, with its high sugar content and glycemic load, portion control remains important. When incorporated mindfully into a balanced diet, it can be part of a blood-sugar friendly eating pattern. As with many sweet foods, moderation is key.

Remember that individual responses to foods can vary, so monitoring your own blood glucose response is always the most accurate approach to understanding how specific foods affect your body.