Did you find yourself hesitating the last time you purchased some spread for your morning toast? Perhaps you were intrigued by the alternatives to jam: Fruit spreads and sugar-free jam. Are they really healthier? I'd like to help you make an informed decision next time you're standing in that aisle of the supermarket.
When making spreads labelled as 'jam', Food Standards Australia New Zealand (who set nutrition labelling regulations here in Australia) require that the jar contain no less than 40% fruit.
And if you've ever made jam at home, perhaps from a glut of plums, you know that the general proportion is one part fruit to one part jam – about 50% sugar. Some fruits require more, some less.
Manufacturers of sugar-free jams or fruit spreads often use a different kind of natural sweetener – fruit juice concentrate. Fructose-based sweeteners instead of sucrose based sweetener. Both types of sweeteners have advantages and drawbacks, but here's what you need to examine on the label to make the right choice for you:
Look at the nutrition data label, the section listing contents "per 100g". Now cast your eye down the list to 'total carbohydrates' and 'sugars'. This will give you an indication of the sweetness of what's in the jar. For example a jar of jam may say "64g sugar per 100g" – that's 64% sugar. A jar of fruit spread may say "54g sugars per 100g" – that's still 54% sugar, even though the type of sugar is different.
No matter which sweetener the maker has chosen, your body will still process that spread as 'sugar'. So the better alternative for you may be to choose the jam, sugar-free jam or fruit spread with the lowest proportion of sugar per 100g.
You might be tempted to reach for a 'sugar-free jam' or 'spreadable fruit' next time you're replenishing the pantry supply. But take a little time to read the labels so that you're fully informed about whether its worthwhile for you.
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