Skip Raspberry Jam: Healthy Winter Storage Tips

Have you already harvested your raspberries? If so, we advise against making jam—it contains too much sugar. We asked Tatiana Rykalova, a dietitian from Arkhangelsk, how to preserve the berries for winter in a healthful way.

As Tatiana notes, from a nutritional standpoint, jam is not the most successful way to preserve berries for winter. The main problem lies in the combination of two factors: prolonged heat treatment and a large amount of sugar.

— During prolonged boiling, many valuable components of raspberries are destroyed: vitamin C, some antioxidants (anthocyanins, flavonoids), and certain phytonutrients. As a result, only a small part of the original benefit remains,— the doctor notes.

In a classic recipe, sugar often equals or even exceeds the amount of berries. This sharply increases the calorie content of the product, triggers spikes in blood glucose levels, and can contribute to weight gain.

— Moreover, a high concentration of fructose burdens the liver and leads to lipogenesis. Such a dessert is contraindicated for people with diabetes, carbohydrate metabolism disorders, and obesity,— notes Tatiana Rykalova.

What Alternatives Exist

Freezing, preferably shock freezing

— This is perhaps the most «honest» method: cold stops biochemical processes, and the berry«s properties come close to fresh. But keep in mind that frozen berries can be stored for up to 6 months,— Tatiana warns.

Low-temperature drying in a dehydrator

— At low temperatures (for example, in an electric dryer at 40–45 °C (104–113 °F) or in a slightly open oven), moisture leaves the berries but many beneficial substances are preserved. Dried raspberries are a convenient concentrate for tea or baking additives.

Short boiling with pectin or agar-agar

— If you want a jelly-like mass, you can bring the berries to a boil, simmer for a minute, then add pectin (pre-mixed with sugar or a sweetener) and hold for another couple of minutes. This way, you need noticeably less sugar than in classic jam, and the berry flavor remains vibrant.

Freeze-drying

— It preserves nutrients at 95–98% thanks to vacuum drying at subzero temperatures. The berries come out crispy, ultra-light, and can be stored for years without refrigeration.

Sugar-free puree (frozen)

— It preserves all the fiber, pectins, and vitamins.

Pastila made in a dehydrator

— The berries are blended. Fiber and all vitamins are preserved. By adding honey or a sweetener, you can make it sweet. Then dry at 40–45 °C (104–113 °F) until ready.

According to Tatiana, the most ergonomic method is shock freezing the berries loose or as berry puree (from raw berries) poured into small molds. This does not require standing at the stove for long, saves space in the refrigerator, and allows you to add the product to your diet in a targeted way without the risk of overeating.

For lovers of winter preserves, we also published a recipe for delicious pickled peppers. It«s very easy to make.