Grape jelly is a popular breakfast condiment and snack that many people enjoy. However, there are debates around whether grape jelly is a nutritious food choice. This article will examine the potential benefits and downsides of eating grape jelly.
What is grape jelly?
Grape jelly is a sweetened jelly made from grape juice and sugar. It has a smooth, gel-like texture and sweet grape flavor. The main ingredients in traditional grape jelly are:
- Grape juice – Provides flavor and some nutrients
- Sugar – Sweetens the jelly
- Pectin – A gelling agent that gives jelly its thick texture
- Citric acid – Provides tartness
- Preservatives – Help extend shelf life
Grape jelly originated as a way to preserve summer’s grape harvest for enjoyment year-round. Today, it remains a popular breakfast spread, topping for cream cheese and peanut butter sandwiches, and snack. It provides a sweet flavor, smooth texture, and quick energy boost.
Nutrition profile of grape jelly
The main nutrients provided by grape jelly are carbohydrates (sugar) and some vitamins and minerals. A 2 tablespoon (30g) serving of grape jelly contains approximately:
- 70-80 calories
- 17-19g carbohydrates (primarily from added sugar)
- No fiber
- No fat or protein
- Around 1-4% of the Daily Value for:
- Vitamin C
- Calcium
- Iron
- Little to no other vitamins or minerals
As you can see, grape jelly is primarily a source of simple sugars. It also contains trace amounts of vitamins and minerals from the grape juice, but not high enough quantities to be considered a good source of these nutrients.
Potential benefits of eating grape jelly
Here are some of the ways that grape jelly could potentially benefit your health:
Quick energy
The main nutrient provided by grape jelly is carbohydrate energy from sugar. Spread on toast or paired with peanut butter, the sugars are quickly absorbed and can provide a burst of energy. This can be beneficial pre-workout or when you need an energy boost.
Vitamins and minerals
Grape jelly contains trace amounts of vitamins C, calcium, and iron from the grape juice. While not high enough to meet daily needs, this can provide a small nutrient boost.
Phytonutrients
Grapes contain beneficial plant compounds called polyphenols. Some polyphenols remain intact in grape jelly, including anthocyanins which give grapes their color. These phytonutrients have antioxidant and anti-inflammatory properties.
Convenient
Grape jelly is affordable, shelf-stable, and easy to use. It can be handy to have on hand for a quick snack or sandwich.
Potential downsides of eating grape jelly
However, there are also some potential downsides of making grape jelly a regular part of your diet:
High in sugar
The major drawback of grape jelly is its very high sugar content. A 2 tablespoon serving provides around 17-19 grams of sugar, nearly 5 teaspoons. Most of this is added sugar rather than naturally-occurring.
Consuming excess added sugars is linked to increased risk of obesity, heart disease, diabetes, and other chronic illnesses. The American Heart Association recommends limiting added sugar intake to no more than 6 teaspoons per day for women and 9 teaspoons for men.
Lack of nutrients
Aside from carbohydrate energy, grape jelly lacks nutrients. It does not contain protein, fiber, healthy fats, or more than trace amounts of vitamins and minerals. Jelly should not be counted on as a source of nutrients.
Lack of whole fruit benefits
Grapes themselves provide more benefits than just grape jelly. Whole grapes contain fiber, vitamin C, vitamin K, antioxidants, and other plant compounds that are reduced during jelly processing. It’s better to get these nutrients from eating whole fruits.
Can cause blood sugar spikes
Simple sugars are quickly absorbed into the bloodstream, causing fast rises in blood sugar levels. For people with diabetes or insulin resistance, glucose spikes from high-sugar foods like grape jelly can be concerning.
May increase cavities risk
With its sweet taste and sticky texture, grape jelly may cling to teeth and promote cavities if oral hygiene is not proper after eating it.
Processed food
Grape jelly goes through processing including cooking, straining, sweetening, and preservative addition. It lacks the freshness of whole grapes straight from the vine.
Grape jelly glycemic index and load values
The glycemic index (GI) and glycemic load (GL) values for grape jelly are:
| Food | Serving Size | GI | GL |
|---|---|---|---|
| Grape jelly | 2 tablespoons (30g) | 70 | 13 |
Grape jelly has a high GI of 70. This means consuming grape jelly causes a sharp, rapid rise in blood sugar. The glycemic load takes into account the serving size. Grape jelly has a moderately high GL.
Compare this to whole grapes, which have a much lower GI of 43 and minimal effect on blood sugar levels.
Who should limit intake of grape jelly?
Due to the high sugar and low nutrient content of grape jelly, certain populations should limit intake or avoid grape jelly altogether. These include:
- Individuals with diabetes or prediabetes – Grape jelly can cause blood sugar spikes.
- Anyone watching sugar intake – The 17-19g per serving is almost an entire day’s added sugar.
- People needing nutrient-dense foods – Grape jelly is not a good source of protein, healthy fats, vitamins or minerals.
- Those watching weight – Excess jelly intake can lead to unwanted calories and weight gain over time.
- Children – Jelly lacks nutrients kids need. Parents should not regularly give jelly to children.
- Anyone with grape allergies – Grape jelly contains grape juice and could trigger allergic reactions.
Healthier grape jelly alternatives
For those looking to still enjoy the grape flavor but decrease sugar content, there are some healthier jelly alternatives, including:
- All-fruit spreads with no added sugar
- Jelly sweetened with zero-calorie sweeteners
- Sugar-free or low-sugar jam
- Grape fruit spread
- Using jelly as a condiment rather than eating by the spoonful
Conclusion
Grape jelly can provide a quick energy boost and fun flavor, but it is best consumed only occasionally and in small quantities due to the high sugar content. For a healthier choice, consume whole grapes for more fiber, nutrients, and less effect on blood sugar. Be mindful of portion sizes of grape jelly and combine it with nutrient-rich foods like whole grain toast or peanut butter. Overall, grape jelly should be an occasional treat food rather than a daily dietary staple.