Sugar-Free Jam: A Keto Diet's Best Friend?

Sugar-free jam is a great option for those on a keto diet, but it's important to check the ingredients to ensure it fits your macros. While sugar-free jam can be eaten on keto, not all jams are created equal. Some sugar-free jams may still contain carbs and artificial sweeteners, so it's worth checking the label or making your own.

You can make your own keto-friendly strawberry jam at home with just a few simple ingredients. This easy recipe uses fresh or frozen strawberries, natural sweeteners, and a touch of lemon juice. By cooking the berries and adding thickeners such as chia seeds, xanthan gum, or glucomannan, you can create a delicious spreadable treat with a jam-like consistency.

So, if you're looking for a tasty and healthy alternative to traditional jam, give sugar-free keto jam a try!

Sugar-free jam recipes

Sugar-free jam is a great way to enjoy the sweetness of fruit without the added sugar. Here are some recipes for sugar-free jam that are simple, delicious, and perfect for those following a keto or low-carb diet.

Strawberry Jam with Chia Seeds

This recipe uses strawberries, chia seeds, lemon juice, and an optional sweetener like keto maple syrup or monk fruit sweetener. Simply cook the berries in a saucepan over medium heat, add the lemon juice and chia seeds, and simmer for 5 minutes. Taste and add sweetener if needed. Let the jam cool and store it in an airtight container in the refrigerator.

Blueberry Jam with Honey

For a blueberry jam, combine 3 pounds of blueberries with 1/2 cup of honey and 1 1/2 tablespoons of lemon juice in a large pot. Bring the mixture to a boil and cook for 15 minutes, stirring occasionally. Pour the jam into clean, hot jars and process in a hot water bath for ten minutes for canning. Alternatively, you can store it in the refrigerator for 3-4 weeks.

Sugar-Free Mixed Berry Jam

This jam combines 3-3 1/2 cups of berries (such as blueberries, raspberries, and strawberries) with 1/2 cup of finely chopped dates, 2-3 pinches of sea salt, 2 teaspoons of ground chia seeds, and 1/2-1 teaspoon of lemon zest. Cook the berries, dates, and salt over medium-low heat until the fruit breaks down. Add the chia seeds and lemon zest and cook for another 3-5 minutes. Taste and add extra sweetener if desired. Let the jam cool and store it in the refrigerator.

Sugar-Free Jam with Sweetener of Choice

Another option is to make a sugar-free jam with your preferred sweetener. Start by chopping your strawberries and placing them in a saucepan with 2 tablespoons of water. Bring to a boil, then simmer for 15 minutes. Mash the strawberries and continue to cook for another 30 minutes until the mixture is reduced by half. Taste the jam and add up to 1 tablespoon of your chosen sweetener, such as erythritol, stevia, or Swerve. To thicken the jam, add 1 teaspoon of ground chia seeds. Store the jam in a sterilized container in the refrigerator.

Tips for Making Sugar-Free Jam

• You can use fresh or frozen fruit for these recipes.
• Feel free to experiment with different types of berries and sweetener combinations to find your favorite jam.
• If you want a smoother jam, you can blend the fruit before cooking or use an immersion blender after cooking.
• Lemon juice is optional but helps with the gelling of the jam and prevents the growth of bacteria during storage.
• You can adjust the amount of sweetener to taste, depending on the ripeness of the fruit and your preference for sweetness.

Keto-friendly sweeteners

When it comes to keto-friendly sweeteners, there are a few options that are widely considered safe and effective. Here are some of the best sweeteners to use while following a keto diet:

Stevia

Stevia is a natural sweetener derived from the stevia plant, which is native to South America. It has been used as a sweetener for over 1500 years and is now widely available worldwide. Stevia is approximately 200 to 300 times sweeter than sugar, so a little goes a long way. It has been linked to lower blood sugar levels and may also help to reduce blood pressure. Stevia is non-nutritive, meaning it contains zero calories, carbohydrates, or other nutrients, making it ideal for a keto diet. However, some people may find that stevia has a slightly bitter aftertaste.

Monk Fruit

Monk fruit, also known as Luo Han Guo, is native to Southeast Asia and has been used in traditional Chinese medicine for thousands of years. The extract is about 100 to 200 times sweeter than sugar and contains no calories. Monk fruit is also rich in antioxidants. However, it can be expensive and may be difficult to find.

Erythritol

Erythritol is a sugar alcohol that has a similar structure to sugar but is only partially digested by the body. It is typically derived from corn or wheat and is available in a fine white powder or granule form. Erythritol is not completely calorie-free but contains significantly fewer calories and net carbs than table sugar. Studies suggest that erythritol has no impact on blood sugar levels and may even have antioxidant properties. It is also effective in fighting dental plaque and caries.

Xylitol

Xylitol is another sugar alcohol that is as sweet as regular sugar but contains about two-thirds of the calories. It has been found to have a positive impact on dental health and may contribute to a reduction in blood sugar levels. However, xylitol can cause digestive issues in some individuals and is toxic to pets.

Allulose

Allulose is a rare natural sugar that has a similar taste and texture to table sugar but with zero calories, net carbs, and glycemic index. It has been shown to reduce insulin and blood sugar levels and may have antioxidant and blood lipid-lowering properties. However, the long-term effects of allulose consumption are not yet known.

When choosing a keto-friendly sweetener, it is important to read the labels carefully and avoid products that contain fillers or additional sweeteners that may impact blood sugar levels. It is also worth noting that even keto-friendly sweeteners can stimulate sugar cravings and make it more challenging to stick to a keto diet. Therefore, it is best to use these sweeteners in moderation.

Thickeners

Sugar-free jam can be thickened without the use of pectin or sugar. The following ingredients can be used as thickeners:

• Chia seeds: These seeds are a great thickener for keto strawberry jam as they are easy to use and healthy. They also add a boost of nutrition to the jam. Chia seeds can be ground or used whole. When using whole chia seeds, it is recommended to double the amount to 1 tablespoon.
• Lemon juice: Lemon juice helps the jam set without needing pectin. It also acts as a preservative and can increase the shelf life of the jam.
• Gelatin: Gelatin is a flavourless thickener that can be used in strawberry jam. It requires some advance preparation by either blooming or soaking before adding to the jam mixture.
• Erythritol: Erythritol is a powdered sweetener that can be added to taste and help thicken the jam.
• Xanthan gum: This is another option for thickening jam without the use of pectin.
• Honey: Honey can be used as a sweetener and thickener in jams. It is a healthier alternative to sugar and can be safely canned.
• Maple syrup: Maple syrup can be used as a sweetener and to thicken the jam.

Storage

Sugar-free jam can be stored in the refrigerator for up to one month. It is important to store the jam in an airtight container or a sterilised jar to prevent spoilage. If you want to store the jam for longer, you can freeze it for up to six months. Place the jam in a shallow container and store it in the freezer.

To increase the shelf life of sugar-free jam, you can add lemon juice during the cooking process. The acid in the lemon juice helps to prevent the growth of bacteria and can keep the jam fresh in the refrigerator for 3-4 weeks.

It is important to note that sugar-free jam should not be left at room temperature as it needs to be stored in the refrigerator or freezer.

Serving suggestions

Sugar-free jam is a great option for those on a keto diet. Here are some serving suggestions to get the most out of your jam:

• Spread it on some keto-friendly bread or toast.
• Layer it in parfaits or eat it with yoghurt for a delicious breakfast option.
• Use it as a topping for keto pancakes, waffles, or English muffins.
• Add it to keto cheesecake for a sweet garnish.
• Swirl it into dairy-free coconut yoghurt or keto ice cream.
• Use it as a filling for a Victoria sponge cake or keto scones.
• Make sugar-free jam tarts or thumbprint cookies.
• Mix it into oatmeal or porridge for a fruity twist.
• Stir it into a smoothie or nice cream for a sweet treat.
• Use it as a glaze for keto doughnuts or other baked goods.
• Enjoy it as a topping for keto-friendly crackers or cookies.

Frequently asked questions