Healthier homemade preserves: Top sugar substitutes to try

The choice isn't as limited as one might expect. We find xylitol, erythritol, and stevia among the sugar substitutes suitable for making preserves. However, it's important to remember that sugar in jam and other preserves also serves as a preservative that inhibits the growth of microorganisms. Therefore, jams without sugar need to be pasteurized.

Xylitol, also known as birch sugar, contains up to 40% fewer calories than regular sugar and has a significantly lower glycemic index. Diabetics can use xylitol, which does not cause tooth decay, but it is important to remember that in excess, it causes a laxative effect. According to the WHO, the daily dose of birch sugar should not exceed 40 grams. To prepare preserves, use 1 kilogram of xylitol for 1 kilogram of fruit, for jam, you need 600-800 grams of sweetener per 1 kilogram of fruit, and for fruit butter, you can add just 250 grams of xylitol.

Stevia is a natural sweetening substance characterized by very high sweetness, almost zero caloric value, and resistance to temperatures up to 200°C. Like xylitol, stevia does not cause tooth decay and does not increase insulin levels in the blood (diabetics can consume it). It also has fungicidal properties, which means that preserves made with it have an extended shelf life. For 1 kilogram of fruit, add 1-2 teaspoons of stevia, but much depends on personal preference.

Erythritol also occurs naturally (e.g., in melons or pears). It almost does not contain calories, does not cause tooth decay, and can also be used by diabetics. In the opinion of many, it tastes slightly better than the bitter xylitol. It is less sweet than regular sugar, so you need to use about 1.2-1.4 kilograms of erythritol to replace a kilogram of sugar in preserves. It’s worth noting that excessive consumption of erythritol can cause diarrhoea. There are also studies linking erythritol with an increased risk of heart attacks and strokes. This relationship has not yet been fully explained.

Honey can also be used in homemade preserves, but it is essential to remember that it loses its properties due to temperature. Heated to more than 45°C, it loses the activity of its enzymes. If you wish to sweeten jam with honey, know that you are not providing any valuable properties to the preserves this way.

If honey and the above substitutes are not available, then what? In the kitchen, it is worth experimenting and trying different solutions. Recently, we have been hearing more and more about sweetening dishes and desserts with dates. You can also enhance your preserves with the sweet taste of dates. Prepare 250 grams of dates for 1 kilogram of fruit. Then, pour hot water over them and let them sit for 15 minutes. After this time, blend the dates and add this prepared paste to the preserves during their preparation.