Strawberry Jam
Nutritional Profile: Strawberry jam is a sweet fruit spread made from
strawberries, sugar, and pectin. A typical serving size of 1 tablespoon
(20g) contains about 50 calories, 0g fat, 13g carbohydrates (primarily
sugar), and 0g protein. It offers minimal fiber (~0.2g) and negligible
micronutrients unless fortified. Most strawberry jams are high in added
sugars, which help preserve the fruit and enhance flavor.
Potential Allergens: Traditional strawberry jam does not contain common
allergens like nuts, dairy, or gluten, making it broadly suitable for
those with food sensitivities. However, cross-contamination in
processing facilities is possible, so individuals with severe allergies
should check product labels. It is typically vegan and gluten-free.
Health Benefits: Strawberry jam provides a
small amount of antioxidants naturally found in strawberries, such as
vitamin C and flavonoids, though much of this nutritional value is
diminished during cooking. The main benefit is its palatability, which
may encourage consumption of nutrient-rich whole grain breads or other
healthy pairings. It can serve as a quick source of energy due to its
sugar content.
Health Deficits & Risks: The primary health concern is its high
sugar content. A tablespoon may contain 10–12 grams of sugar, which can
contribute significantly to daily added sugar intake if consumed in
large quantities. Diets high in added sugars are linked to obesity,
insulin resistance, type 2 diabetes, and dental caries. Some jams also
contain high-fructose corn syrup or artificial preservatives, which may
pose additional health risks if consumed frequently.
Daily Use and Long-Term: In small amounts,
strawberry jam can be part of a balanced diet. It is best enjoyed in
moderation, ideally on whole grain or high-fiber foods to mitigate its
glycemic impact. Over the long term, habitual over-consumption may lead
to excess calorie and sugar intake, increasing the risk for metabolic
health issues. Choosing low-sugar or fruit-only spreads may provide a
healthier alternative with similar taste.
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