Keto-Friendly Jam And Syrup: What Are Your Options?

There are keto-approved alternatives to traditional jam and syrup, which are usually loaded with added sugar. Keto-friendly jam and syrup are made with sugar-free sweeteners, such as monk fruit, erythritol, or stevia, and thickened with ingredients like chia seeds. These alternatives have a low amount of net carbs and are perfect for those on a keto diet who are craving something sweet.

Keto-approved sweeteners

There are several keto-approved sweeteners that can be used in place of sugar in a variety of recipes. Here are some of the most popular options:

Stevia

Stevia is a natural sweetener derived from the Stevia rebaudiana plant. It is a nonnutritive sweetener, meaning it contains little to no calories or carbs. Stevia is much sweeter than regular sugar, so you only need a small amount to achieve the same level of sweetness. It is available in both liquid and powdered forms and can be used to sweeten drinks, desserts, and other baked goods. Some people find that stevia has a bitter aftertaste, but it is generally considered one of the best keto-friendly sweeteners.

Monk Fruit

Monk fruit is a natural sweetener extracted from a plant native to southern China. It is intensely sweet, with zero calories or carbs. Monk fruit is often blended with other sweeteners like erythritol to add bulk, but pure monk fruit extract is also available. Monk fruit has a mild flavor and has been used safely for thousands of years. It is more expensive than other keto-friendly sweeteners, but it is a good option for those who want to avoid digestive issues as it doesn't cause the same problems as some other sugar substitutes.

Erythritol

Erythritol is a type of sugar alcohol that occurs naturally in some fruits and vegetables. It has zero calories and zero net carbs, and it is about 80% as sweet as regular sugar. Erythritol has a neutral flavor and color, and it is used in both baking and cooking. It tends to have a cooling mouthfeel and can cause a slightly gritty texture in baked goods, but it is still a popular choice for keto dieters. Erythritol is absorbed before it reaches the colon, so it is less likely to cause digestive issues compared to other sugar alcohols.

Xylitol

Xylitol is another type of sugar alcohol that is commonly found in sugar-free products like gum and mints. It is as sweet as sugar but has few calories and carbs. Xylitol can be easily added to drinks, and it can also be used in baking, although it may require extra liquid in the recipe. However, xylitol has been associated with digestive problems when used in high doses, so it is recommended to scale back intake if adverse effects are noticed.

Yacon Syrup

Yacon syrup is a sweetener derived from the roots of the yacon plant, which is native to South America. It is rich in fructooligosaccharides, a type of soluble fiber that the body cannot digest. Yacon syrup has about half the calories of regular sugar and has been found to help lower blood sugar and insulin levels. It is best used as a sweetener in coffee, tea, or salad dressings, as cooking with yacon syrup can break down the fructooligosaccharides.

Sugar-free

One popular recipe for sugar-free jam involves cooking down strawberries or other low-carb fruits with a sweetener, lemon juice, and gelatin. This creates a thick, spreadable texture that is perfect for toast, parfaits, or even straight out of the jar.

Another option is to make a raw chia jam, where chia seeds are combined with low-carb fruit and allowed to thicken without cooking. This results in a slightly lighter texture than traditional jam but is still delicious and versatile.

When choosing a sweetener for your sugar-free jam, options like erythritol, monk fruit, stevia, or a blend of these can be used. It's important to note that some sugar substitutes can cause digestive issues or have a gritty texture, so choosing a powdered option or blending your own can help create a smoother jam.

Low-carb fruits

While on a keto diet, it is possible to make your own keto-approved jam or syrup at home. However, if you are looking for low-carb fruits to consume, there are several options available.

Watermelon is a great choice, as it is one of the lowest-carb fruits, with only 7.5-8 grams of carbohydrates per 100 grams of fruit. Strawberries are also a good option, with just over 7 grams of carbohydrates per cup of slices. Another berry to consider is the raspberry, which has a low-carb count due to its high fiber content. Blackberries are also a good choice, with less than 10 grams of carbohydrates per cup.

Other low-carb fruits include cantaloupe, honeydew, peaches, avocados, and plums. These fruits typically range from 7 to 15 grams of carbohydrates per serving, making them suitable options for a keto diet.

When choosing fruits while on a keto diet, it is important to consider the total carbohydrate content, as well as the amount of fiber and natural sugars present. Additionally, fresh or frozen fruits are typically recommended over canned fruits, as the latter often contain added sugars and syrups, increasing the carb count.

Gelatin

Ingredients:

• 450g/16oz of fresh or frozen strawberries
• 2 tablespoons of lemon juice (optional)
• ½ tablespoon of grass-fed beef gelatin powder
• Erythritol and stevia or another low-carb sweetener of your choice

Instructions:

• Combine the strawberries, lemon juice (if using), and sweetener in a pot. You can adjust the amount of sweetener to taste, especially if using lemon juice.
• Heat the mixture on medium-high heat.
• When the strawberries soften (but are not cooked), use an immersion blender to mix them until you achieve your desired thickness. The cooking time will depend on the water content of the strawberries and whether they are fresh or frozen.
• Once you're happy with the consistency, remove the cooked strawberries from the heat.
• Prepare the gelatin by sprinkling it over a small amount of cold water in a separate bowl or cup. The gelatin will absorb the water and form a sponge-like texture.
• Place the bowl with the gelatin into a pot of hot water and stir until the gelatin is completely dissolved.
• Stir the dissolved gelatin into the hot strawberry mixture.
• Pour the jam into a clean glass jar and seal it immediately.
• Store the jam in the refrigerator and consume within a week of opening.

This recipe yields approximately 1 cup or 16 tablespoons of delicious keto strawberry jam. Enjoy it on keto crepes, bread, or cake for a tasty and guilt-free treat!

Lemon juice

The interaction between lemon juice and chia seeds is a fascinating aspect of keto jam-making. Lemon juice enhances the thickening power of chia seeds, ensuring that the jam sets properly. This combination allows keto jam enthusiasts to enjoy a delicious, spoonable texture without relying on non-keto ingredients like pectin.

In addition to its role in setting the jam, lemon juice also contributes to flavour development. The tangy freshness of lemon juice brightens the overall taste of the jam, enhancing the sweetness of the fruit and creating a well-rounded flavour profile. This is particularly noticeable in strawberry and raspberry jams, where lemon juice adds a subtle zesty note to the berry flavours.

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