Zero sugar jam

Zero sugar jam is an interesting alternative for reducing your sugar intake without ruining your physical performance. Whether it's to control blood sugar, lose a few grams, cut calories or for a dietary preference, we have items to suit your individual nutritional needs.

Why choose zero-sugar jam?

Even when homemade, a jar of jam is a concentrate of water, preservatives, a little agar (optional) and, above all, sugar (carbohydrate), making it a significant source of glucose. It's a welcome boost for any sportsman or woman before an intense activity. In general, jam is highly recommended for competitions, as its sugar content allows you to fill up on energy quickly.

The process of sugar assimilation during and after training is not the same. In the first case, and even around 1 h before the start of exercise, carbohydrates from the food are immediately used to produce energy to sustain the effort. During rest phases, on the other hand, the carbohydrates produced help muscle recovery by replenishing glycogen reserves.

When too much sugar is ingested, it becomes harmful to the body. Over-consumption of sugar leads to abundant insulin secretion. The presence of large quantities of this hormone ultimately inhibits the body's ability to burn fat reserves. When stored fat is no longer used, the metabolism drops. For an athlete, this means less endurance.

Moreover, consumption of refined sugar leads to numerous health problems. These include the risk of high blood pressure, cardiovascular disease and obesity, not to mention tooth decay.

Finally, sugar is as addictive as drugs and alcohol. While consuming sugar-free products is an obvious solution, radical withdrawal is likely to fail.

What does a sugar-free diet mean?

The zero-sugar diet is based on the elimination of refined sugar. The primary aim is to avoid the problems it causes.

To control your sugar intake, it's essential to identify the foods in your daily diet that contain sugar:

• Chocolate
• The bread
• Table sugar
• Confectionery
• Pastries
• Fruit juices
• Soft drinks
• Honey
• Milk
• The jam
• The cookies
• Sauces
• Cereal bars
• Ice cream, etc.

However, in sports nutrition, quantity and overall balance play important roles. The World Health Organization (WHO) recommends a daily sugar intake of less than 10% of total energy intake.

It's important to err on the side of moderation and not completely deprive yourself of the taste of a food you enjoy. This could lead to dietary deviations and ruin your goal. Ideally, you should give yourself the freedom to eat these foods occasionally, while keeping to the recommended portions.

Can you build muscle on a sugar-free diet?

Adopting a sugar-free diet does not prevent you from building muscle. The key is to ensure a balanced diet in terms of both calories and calories consumed. You'll need to consume the right amount of protein and complex carbohydrates.

On the one hand, proteins are the macronutrients that make up muscles. They are therefore essential for muscle growth. Foods such as fish, white meat, eggs, dairy products, tofu and legumes are suitable sources of protein for a zero-sugar diet.

Carbohydrates are also an important source of energy for muscles. They are useful for supporting the athlete during training and facilitating recovery. Since refined sugar is banned, it's important to consume a sufficient quantity of complex carbohydrates. Foods such as vegetables, whole grains, legumes and fruit are reliable sources of healthy carbohydrates.

If necessary, the sugar-free diet can be supported by the consumption of protein powder or amino acid supplements. However, this should not replace the habit of eating whole foods to ensure a healthy diet.

What is zero sugar jam?

A zero-sugar or sugar-free jam means that this gourmet product contains no refined sugar. This ingredient is replaced by more natural sweeteners such as sucralose, sorbitol, aspartame or stevia, which have a much higher sweetening power.

Using these substitutes avoids the disadvantages of sugar consumption. For example, one scoop of stevia is 300 times sweeter than traditional sugar. What's more, sucralose has no impact on the calorific value of the foods to which it is added. This is because this sweetener is not metabolized by the body.

Caloric load control

Adding sugar to a food increases the number of calories for the same quantity. A diet too rich in calories leads to dietary imbalances. By choosing sugar-free jam, you can keep to your daily calorie intake and still enjoy yourself.

However, the absence of sugar in jam doesn't mean it's calorie-free. It still contains the calories typical of fruit, such as strawberry, apricot, apple etc. What's more, jam is used in combination with other foods (pancakes, toast, yoghurt, etc.). Sugar-free jam can therefore be used to add flavor to other foods. To maintain a healthy diet, consumption of sugar-free jam should be part of a balanced meal plan.

Nutrient intake

Jam is a natural source of vitamins and minerals from the fruits used in its preparation. Citrus fruits such as oranges provide vitamin C, while berries and figs supply antioxidants.

By opting for zero jam, for example, you can also benefit from a fiber-rich food. This jam recipe contains just 5% sugar for 55 kcal. In addition, the presence of pectin plays a part in the process of assimilating carbohydrates. Soluble fibers absorb fats and cholesterol. They also play a regulatory role, facilitating transit and thus contributing to satiety.

When should I eat sugar-free jam?

A healthy diet includes carbohydrates, fiber, fat and protein. Sugar consumption should not be avoided altogether. Nevertheless, it is essential to match your diet to the specific energy requirements of physical activity.

As a guide, eating a satiating food an hour before an intense event helps to avoid hunger pangs. Carbohydrates are absorbed more slowly, and the energy provided lasts longer.

During intense activity, foods with a high sugar content are preferable. As the energy generated by this combustion is directly used for the current effort, there is no downside for the athlete.

Finally, zero-sugar jam is recommended whenever sugar no longer plays an important role. In other words, any time that doesn't fall within the hour before and after exercise.

It's important to note that every individual is different. Metabolism, body composition and sporting goals must all be taken into account. Ideally, you should seek the advice of a sports nutritionist or health professional.