What is the glycemic index of jam?
According to the January app, the glycemic index of jam is 51. This is considered Medium. By looking up jam in the January app, you can quickly see the glycemic index of that food as well as the glycemic load. This information can help guide your dietary choices.
What impact will this have on my blood sugar levels?
When you eat jam, your blood sugar levels will rise slowly. This is because of the medium glycemic index of jam. Foods with a high glycemic index can cause a rapid increase in blood sugar levels, while foods with a low glycemic index will cause a more gradual increase.
When using the January app, we can see the calories, macros, and glycemic index (GI) / glycemic load (GL) of that food item. But here's the best part: We can also see our predicted blood sugar response, without requiring you to wear a sensor.
Can people with diabetes eat jam?
People with diabetes can consume jam in moderation, but should monitor their blood sugar levels closely. It's important to consider the overall carbohydrate content and pair jam with other low-GI foods to balance the impact on blood sugar levels. However, always consult a healthcare provider for personalized medical advice.
What are the health benefits of jam?
Jam can provide some health benefits due to its fruit content, which includes vitamins and antioxidants. It can also be a source of quick energy due to its sugar content. However, it's best to choose jams that are low in added sugars and made from whole fruit to maximize nutritional benefits.
Nutritional Information
Here is the nutritional information for jam (per tablespoon, approximately 15g):
- Calories: 56
- Protein: 0.1g
- Fat: 0g
- Carbohydrates: 14g
- Fiber: 0.2g
- Calcium: 2mg
- Potassium: 13mg
- Sodium: 6mg
- Vitamin C: 0.3mg
What are some healthy alternatives to jam?
For those looking to reduce sugar intake, consider options like fruit spreads made from whole fruits with no added sugars, fresh fruit slices, or homemade jam using natural sweeteners like stevia or erythritol. Nut butters also provide a nutritious, low-GI alternative that pairs well with many foods.
Conclusion
Jam has a medium glycemic index, which means it can moderately impact your blood sugar levels. While it can be enjoyed in moderation, those with diabetes should be cautious and consult their healthcare provider. By choosing healthier alternatives and monitoring portion sizes, you can enjoy the sweet taste of jam without significant blood sugar spikes.
Use January to see your predicted blood sugar before you eat
To check the glycemic index of over 32M foods, as well as see your predicted blood sugar response before you eat them, use the January app. It’s completely free to download and use and it provides you with a treasure trove of nutritional and glucose insights to help you achieve your health goals.
FAQs about Jam
Does the type of fruit used in jam affect its glycemic index?
Yes, the type of fruit used in making jam can influence its glycemic index. Fruits have varying levels of natural sugars, fiber, and other components which can alter the overall glycemic index of the jam. For example, a jam made from berries like blueberries or blackberries might have a lower glycemic index compared to one made from tropical fruits like mangoes or pineapples.
Is there a difference in the glycemic index of homemade jam versus store-bought jam?
Homemade jam can have a different glycemic index compared to store-bought jam. This difference often arises due to the amount and type of sugar added, preservatives, and additional ingredients. Store-bought jams might contain high fructose corn syrup or other sweeteners that can elevate the glycemic index, whereas homemade jams often use natural pectin and have controlled sugar levels, potentially resulting in a lower glycemic index.
Does the glycemic index of jam change if consumed at different times of the day?
While the glycemic index of jam itself doesn't change based on the time of day it is consumed, your body's response might vary. For instance, consuming jam in the morning with a meal that includes fiber and protein can mitigate its impact on blood sugar levels compared to consuming it on an empty stomach in the afternoon. The overall meal composition and your metabolic rates at different times of the day can influence how your body handles the sugars in the jam.
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