What you need to know about jam and other unhealthy spreads

Spreads like jam and peanut butter offer very little nutritional value. Check out this guide for more information on the harmful ingredients in common spreads.

Jams were developed in ancient times as a means of preserving fruits that would otherwise quickly spoil.

• When preserved, fruits resist spoilage because they lack the water that microorganisms need in order to grow.
• Surface molds can be prevented by sealing homemade preserves with an airtight layer of paraffin.
• Fruits boiled in sugar will gel via the interaction of fruit acids and pectin, a soluble fibre that is drawn out of the fruit cell walls by cooking.
• Apples, grapes and most berries contain enough natural pectin; other fruits, such as apricots and peaches, need to have it added.
• Low-calorie, reduced-sugar jams are gelled with a special pectin that sets at lower acidity and with less sugar. These products are often sweetened with concentrated fruit juice and thickened with starches.
• For nutritional value, there's no comparison between jams and fresh fruits, because most of the vitamin C and other nutrients in fruits are destroyed by intense cooking.
• While fruit preserves contain substantial amounts of pectin — a soluble fibre that helps control blood cholesterol levels — this benefit is offset by their high sugar content. Simple sugars, however, make jams a source of quick energy.

• The majority of the peanuts grown in North America are ground into peanut butter.
• The high fat content of peanuts makes them easy to grind into a paste, but the oil quickly turns rancid when exposed to oxygen and light.
• Many commercial peanut butters are made with preservatives and stabilizers as well as added salt and sugar; you can avoid these ingredients by buying fresh-ground peanut butter made solely from nuts.
• The oil that rises to the top of the jar can be poured off to reduce the fat content.
• It's best to store peanut butter in a glass container in the refrigerator, where the darkness prevents the loss of B vitamins and the cold retards oil separation.
• Peanut butters that don't separate usually contain hydrogenated vegetable oils. This means they are full of trans fatty acids, which are bad for the heart.
• Peanut butter can be a valuable nutritional resource for children, who need extra dietary fat for proper growth and development.
• 15 grams (one tablespoon) contains about 95 calories, with five grams (one teaspoon) of protein, eight grams (1 2/3 teaspoons) of poly­unsatu­­rated fat, and significant amounts of B vitamins, calcium, potassium and magnesium, along with 100 milligrams of sodium and traces of iron and zinc.

The supermarket shelves are stocked with many types of spreads, ranging from soft processed-cheese products to chocolate-flavoured nut butters and whipped marshmallow.

• Most of the cheese-based products provide small amounts of vitamin A and calcium but are high in sodium, fat and cholesterol.
• Chocolate and marshmallow spreads offer little more than calories.

Although spreads contain simple sugars for quick energy, they are incredibly unhealthy. Keep this guide in mind and avoid spreads to reduce your sodium and fat intake.