PHOTOGRAPHY: THINKSTOCKPECTIN
Pectin is a gelling agent that is often used
to thicken or solidify jam. Natural pectin
is essentially soluble fibre, meaning that it
soaks up water and forms a gel. It’s often
made from citrus peel or apples. Not all jams
contain pectin, but those that don’t will have
a less ‘jelly like’ consistency. If jam is being
made without the aid of pectin, low-pectin
fruits will need more sugar to form a gel.
Is the fruit still good for me?
“You’ll still get most of the same nutrients
from the fruit as you would if you were eating
it fresh, except vitamin C,” says McGrice.
“Don’t think that jam is a substitute for
eating a piece of fresh fruit, though!” This is
because vitamin C is sensitive to heat and is
water soluble.
‘NATURALLY SWEETENED’
The phrase ‘naturally sweetened’ tends
to mean either the jam is sweetened with
concentrated fruit juice. “This makes the jam
slightly more natural, and it may contain
higher levels of vitamins and minerals as
opposed to sugar-sweetened jam, but
generally it won’t be lower in calories,”
says McGrice.
GLYCAEMIC INDEX
Naturally sweetened jams have a relatively
low glycemic index (around 40 to 50 on the
GI scale) because they contain more soluble
fibre, which absorbs water, creating a viscous
gel that can slow digestion and the release of
energy. Pectin, the gelling agent in jam, is a
form of soluble fibre and contributes to this
effect. The glycemic index of a jam depends
on how much sugar and soluble fibre are in
the product.
JUDGMENT
“Jam, naturally sweetened or not, is
quite high in sugar. Enjoy the taste of
fresh fruit without the added sugar,”
says McGrice.SWAP
“Try mashed banana or slices of
strawberries on your toast. Add cottage
cheese or a glass of milk for added
protein.”NUT BUTTERS
GOOD: Low carb; protein; good fats
BAD: High salt*; high fat
*some brands
PORTION GUIDE: Nut butters are
traditionally made by finely crushing nuts
with oil; crunchy nut butters usually have
additional ‘chunks’ of peanut added to the
smooth paste that is smooth peanut butter.
They are not made differently.
A serve of nut butter is around 20 grams,
or a tablespoon.
Most traditional nut butters contain
peanuts, sugar, salt and vegetable oil.
Traditional peanut butters contain around
80 to 90 per cent nut.RAW V ROASTED
Roasting nuts changes their flavour, but
apparently not their nutrition. Raw nuts tend
to have slightly less rich and toasty flavours
than roasted nuts so many commercial nut
butters use a roasted product. “Roasting
doesn’t affect the nuts themselves, but when
they roast the nuts, they are often roasted in
oil, increasing the fat content,” says McGrice.
According to Nutrition Australia, nuts are
capable of absorbing two to five per cent
of the oil they are cooked in. Roasting nuts
also takes out some moisture content,
concentrating the nutrients.‘NO ADDED’ VS NATURAL
While both ‘no added’ and natural nut
butters are better for you than traditional
nut butters, a ‘natural’ label implies that
your nut butter is free from preservatives,
stabilisers, sugar and salt – i.e. it’s 100 percent nuts. A ‘no added’ nut butter contains
peanuts, vegetable oils and preservatives
without the sugar and salt.PEANUT BUTTER
Peanuts are higher in protein than most nuts
and contain vitamin E and good fats.
Traditional peanut butters have a paste-
like texture and a rich, sweet and salty
flavour while natural or pure state nut
butters tend to be drier and less sweet.ALMOND BUTTER
Almonds are low in cholesterol and a good
source of magnesium, manganese and
good fats. They are also rich in calcium and
vitamin E.
Almond butter tends to have a more
mellow and fresh taste and coarser
consistency than peanut butters.MACADAMIA BUTTER
Macadamias are quite low in protein
compared to most nuts, but are uniquely
high in monounsaturated fats (the most of
all nuts). They can lower cholesterol and
contain thiamine and manganese.
Macadamia butter tends to be thinner
and oiler than peanut butter, and has a rich
and almost fruity taste.CASHEW BUTTER
Cashews are a good source of iron
and magnesium and also have a low
glycaemic index.
Cashew butters usually have a pasty
texture and a sweet and rich flavour.