Sweet choices: A guide to sugar substitutes in homemade preserves

The choice isn’t as limited as you might expect. Among the sugar substitutes suitable for making preserves are xylitol, erythritol, and stevia. 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 pasteurised.

Xylitol, also known as birch sugar, contains up to 40% fewer calories than regular sugar and has a significantly lower glycaemic index. Diabetics can use xylitol, and it does not cause tooth decay, but it is essential 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 per kilogram of fruit; for jam, you need 600-800 grams of sweetener per kilogram of fruit; and for fruit butter, you can add just 250 grams of xylitol.

Stevia is a natural sweetening substance. It is characterised 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 in foods such as melons and pears. It contains almost no calories, does not cause tooth decay, and can also be used by diabetics. In the opinion of many, it tastes a bit better than 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, though 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, be aware 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.