Health professionals say making jam at home allows consumers to avoid excessive sugar and artificial ingredients commonly found in commercial fruit spreads while maintaining greater control over nutritional quality.
By yourNEWS Media Newsroom
Nutrition experts are encouraging consumers to consider homemade jam as an alternative to many commercially produced fruit spreads, which researchers say often contain large amounts of added sugar, artificial ingredients and limited actual fruit content.
According to the 2026 publication “Sticky Truths: The Decline of Modern Jams, Hidden Dangers, and Healthier Ways to Sweeten Your Spread,” many mass-produced jams have shifted away from traditional fruit-based recipes and now rely heavily on refined sugars, artificial colors and flavor additives.
Dietitians and holistic nutrition practitioners interviewed for the report said homemade jam provides consumers with direct control over ingredients, sweeteners and fruit quality.
The report noted that many store-bought jams contain significantly more sugar than consumers realize.
Sports dietitian Kelly Jones said some commercial fruit spreads contain little or no actual fruit and instead rely on refined sugars and ultra-processed sweeteners combined with artificial flavoring and coloring agents.
Nutritionist Karyn Forsyth Duggan warned that some leading brands contain more than three teaspoons of sugar per tablespoon, contributing to excessive daily sugar intake when paired with other processed foods.
Registered dietitian nutritionist Leah Silberman added that even products marketed as “natural” may still contain high-fructose corn syrup or additional sweeteners.
Experts cited in the publication said the cumulative sugar content from jams and other processed foods can quickly rival the sugar levels found in soft drinks.
Health practitioners said homemade jam offers several advantages because consumers can choose organic or biodynamic fruit, determine the amount and type of sweetener used and avoid preservatives and synthetic additives.
Victoria Albina, a nurse practitioner and life coach referenced in the report, said homemade jam allows people to leave fruit skins intact for additional fiber and tailor recipes to individual dietary preferences.
Dietitians also recommended using Chia seed as a natural thickening agent in lower-sugar jams.
According to nutrition sources cited in the report, chia seeds absorb water and form a gel-like consistency that works effectively as a thickener without requiring commercial pectin products.
Researchers also noted chia seeds have historically been used in traditional diets by Aztec, Mayan and Incan civilizations.
Additional nutritional research referenced in the report stated that chia seeds provide fiber, protein and healthy fats that may help support satiety and blood sugar balance.
Experts recommended replacing refined white sugar with alternatives such as raw honey, maple syrup or coconut sugar.
Jones suggested using raw honey or pure maple syrup when reducing fruit for homemade preserves.
Dietitian Jessica Cording also identified allulose as an option for consumers seeking lower-calorie sweeteners with less impact on blood sugar levels.
Nutrition experts said choosing fruits naturally high in pectin simplifies homemade jam production because the fruit thickens more effectively during cooking.
Cording recommended beginners start with fruits such as apples, pears, plums and cranberries because of their naturally high pectin content.
Holistic nutritionist Mandy King said fruits including apples, apricots, blackberries and plums naturally contain higher pectin levels, while strawberries and raspberries contain smaller amounts and may require additional thickeners.
Experts said seasonal berries can still be used successfully when combined with ingredients such as chia seeds.
King also recommended reducing the sugar typically used in conventional jam recipes and substituting honey in place of cane sugar.
The book Canning for a New Generation was cited as supporting the use of naturally high-pectin fruits and alternative preservation methods.
One simple low-sugar recipe highlighted by nutrition experts combines two cups of strawberries with two tablespoons of chia seeds and two tablespoons of honey before simmering the mixture for 10 to 15 minutes until thickened.
Experts also suggested alternatives to traditional jam altogether, including using mashed fresh fruit directly as a spread.
Duggan recommended sliced strawberries or mashed raspberries on toast as a lower-sugar substitute for processed jam products.
Albina additionally described lacto-fermented fruit preserves as another option that avoids added sweeteners entirely by using salt-water brine or fermentation starters.
The report noted fermented preserves may also support digestive health because of naturally occurring beneficial bacteria.
Nutrition experts concluded that homemade jam can provide consumers with a practical method for reducing added sugar while preserving the nutritional benefits of fruit.
They said selecting high-pectin fruits, minimizing sweeteners and using natural thickeners can help individuals create fruit spreads better aligned with long-term health goals.
Source: Natural News
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