Scientists Have Named The Healthiest Jam
- 13.09.2026, 13:41
First place in the rankings turned out to be not quite so obvious.
The health benefits of jam are rarely considered before buying or making it, since it’s usually seen as just a sweet treat to go with tea. In reality, however, jam can also be a good addition to a healthy diet. Scientists who published a study in the journal Antioxidants, compared several popular berry jams and determined which one contains the most beneficial plant compounds—the winner wasn’t as obvious as one might think.
Which jam is the healthiest—and which berries are best for making it
First, the researchers determined which types of jam contained the most polyphenols, flavonoids, and anthocyanins—substances that help cells defend themselves against damage.
Black currant jam—benefits and drawbacks
Black currant jam took first place based on the combined results of all the criteria studied. The berry itself is rich in plant compounds that help the body resist oxidative stress and is also high in vitamin C. However, some of this vitamin is destroyed during prolonged cooking.
Cranberry Jam—Benefits and Risks
Cranberry jam is particularly beneficial for those concerned with urinary tract health, as the substances in the berries can prevent bacteria from adhering to the walls of the urinary tract. And while neither the berries nor the jam made from them can, of course, replace medical treatment in the event of an infection, both products are quite beneficial for preventive purposes.
Blueberry Jam—Benefits and Risks
The main benefit of blueberry jam is its high content of natural compounds that help protect cells from damage. Moreover, these same compounds are also associated with maintaining heart health and normal glucose metabolism. At the same time, blueberry jam retains its beneficial substances better than other types of jam after heat treatment.
Which Jam Is the Healthiest—How It Affects the Body
Of course, during the season, it’s best to eat whole fresh berries: they retain more vitamins, fiber, and other beneficial nutrients. Jam, on the other hand, usually contains a lot of added sugar, so it’s best to eat it in moderation.
Blackberry Jam—Benefits and Drawbacks
Blackberry jam has also been found to be rich in plant compounds, some of which are currently being studied for their potential positive effects on blood vessels and inflammatory processes in the body.
In addition, blackberries contain dietary fiber, which is essential for normal bowel function.
Raspberry Jam: Benefits and Drawbacks
Raspberry jam ranked fifth in the study, which nevertheless does not diminish its value. Raspberries contain dietary fiber, vitamin C, and natural compounds that help protect cells from oxidative stress. In addition, raspberries are also rich in fiber, which is essential for normal bowel function.