Reduced Sugar Jam or Jelly: A Glycemic Index Guide

If you’re managing your blood sugar levels but still want to enjoy some sweetness on your morning toast, reduced sugar jam or jelly might be on your radar. Let’s take a closer look at how this popular spread fits into a glycemic-conscious diet.

Glycemic Information

Reduced sugar jam or jelly has a moderate glycemic index of 55. This places it right at the boundary between low and medium GI foods (foods below 55 are considered low GI). While it’s lower than regular jam, it still contains enough sugar to have a notable effect on blood glucose levels.

The glycemic load is 19.86 per 100g serving, which is considered moderate to high. Remember that glycemic load takes into account both the quality (GI) and quantity of carbohydrates, giving us a more complete picture of how a food affects blood sugar.

Nutritional Breakdown (per 100g serving)

• Calories: 151
• Protein: 0g
• Fat: 0.1g
• Carbohydrates: 37.6g
• Fiber: 1.5g
• Sugar: 29.4g
• Net Carbs: 36.1g

How Does Reduced Sugar Jam Compare?

While reduced sugar jam or jelly contains less sugar than regular varieties (which can have 60-65g of sugar per 100g), it’s important to note that it still contains a significant amount of sugar at 29.4g per 100g serving.

The relatively low fiber content (1.5g) doesn’t do much to offset the carbohydrate impact, resulting in high net carbs of 36.1g per 100g.

Portion Control Is Key

Remember that the nutritional information above is for a 100g serving, which is much larger than a typical serving of jam. Most people use about 15-20g (about 1 tablespoon) of jam at a time, which would provide approximately:

• 23-30 calories
• 5.6-7.5g carbohydrates
• 4.4-5.9g sugar
• A glycemic load of about 3-4

This makes a standard serving size much more reasonable for those monitoring blood sugar levels.

Tips for Incorporating Reduced Sugar Jam in a Low-GI Diet

• Pair your jam with high-protein, high-fiber foods like whole grain bread or plain yogurt to lower the overall glycemic impact of your meal
• Stick to small portions – measure your tablespoons rather than spreading freely
• Consider homemade versions where you can control the sugar content
• Look for varieties with added fibers, which may further reduce the glycemic impact

Bottom Line

Reduced sugar jam or jelly offers a better alternative to regular jam for those monitoring blood glucose levels, but it should still be consumed in moderation. Its moderate GI of 55 and relatively high sugar content means it’s best enjoyed as an occasional treat rather than a dietary staple.

When included as part of a balanced, portion-controlled diet, reduced sugar jam can be a satisfying way to add sweetness without dramatically spiking your blood sugar levels.