Homemade fruit spreads: Sugar alternatives for healthier jams

Homemade jams, preserves, and marmalades without sugar? It sounds like a daunting task, but it's not. Nowadays, there are many healthier sugar substitutes available on the market. Which one will be the best? Check out our brief overview.

The choice isn't as limited as one might expect. We find xylitol, erythritol, and stevia among the sugar substitutes suitable for making preserves. However, it's important to remember that sugar in jam and other preserves also serves as a preservative that inhibits the growth of microorganisms. Therefore, jams without sugar need to be pasteurized.

Xylitol, also known as birch sugar, contains up to 40% fewer calories than regular sugar and has a significantly lower glycemic index. Diabetics can use xylitol, which does not cause tooth decay, but it's important to remember that in excess, it can cause a laxative effect. According to the WHO, the daily dose of birch sugar should not exceed 1.4 oz. To prepare preserves, use 2.2 lbs of xylitol for 2.2 lbs of fruit. For jam, you need 1.3-1.8 lbs of sweetener per 2.2 lbs of fruit, and for fruit butter, you can add just 0.55 lbs of xylitol.

Stevia is a natural sweetening substance. It is characterized by very high sweetness, almost zero caloric value, and resistance to temperatures up to 392°F. Like xylitol, stevia does not cause tooth decay and doesn't increase insulin levels in the blood (diabetics can consume it). It also has fungicidal properties, which means preserves made with it have an extended shelf life. For 2.2 lbs of fruit, add 1-2 teaspoons of stevia, but much depends on personal preference.

Erythritol also occurs naturally (e.g., in melons or pears). It almost does not contain calories, does not cause tooth decay, and can also be used by diabetics. In the opinion of many, it tastes better than bitter xylitol. It is less sweet than regular sugar, so you need to use about 2.64-3.1 lbs of erythritol to replace a kilogram of sugar in preserves. It’s worth noting that excessive consumption of erythritol can cause diarrhea. There are also studies linking erythritol with an increased risk of heart attacks and strokes. This relationship has not yet been fully explained.

Honey can also be used in homemade preserves, but it's important to remember that it loses its properties under the influence of temperature. Heated to more than 113°F, it loses the activity of its enzymes. If you wish to sweeten jam with honey, know that you are not providing any valuable properties to the preserves this way.

If honey and the above substitutes are not available, then what? In the kitchen, it's worth experimenting and trying different solutions. Recently, we have been hearing more about sweetening dishes and desserts with dates. You can also enhance your preserves with the sweet taste of dates. Prepare 0.55 lbs of dates for 2.2 lbs of fruit. Then pour hot water over them and let them sit for 15 minutes. After this time, blend the dates and add this prepared paste to the preserves during their preparation.