Help Other Women Like You...Share >>
Diabetic Friendly Jam

Diabetic Friendly Jam: Plum Chia Seed Jam (Freezer Jam)

Lots of ladies are totally scared of jam when they find out they have Prediabetes or Insulin Resistance. If you buy the store-bought jam that's packed with sugar, you should be scared and run away! But my jam has no sugar and is packed with tons of fibre AND healthy plums that lower blood sugar! Wanna know how easy it is to make my Diabetic Friendly Jam? Keep reading!


Ok, I better tell you right off --- this Diabetic Friendly Jam is super easy to make! No canning skills required! No boiling jars here!

This Diabetic Friendly Jam gets stored in your freezer. So... if you're scared of poisoning yourself because you have no canning skills, don’t worry.

Simply make the recipe, let it cool, fill your jars, and freeze!

When you're ready to have some jam, defrost your jam in the fridge.

My family has Chia Seed Jam every morning on our flax bread! So delish!

Before I share my Diabetic Friendly Jam recipe, I need to tell all about Chia Seeds and Plums. This is REALLY important because this Diabetic Friendly Jam is packed with vitamins, nutrients and fiber. Everything you need to Prevent Diabetes!

The Plum Chia Seed Jam tastes awesome too!

All About Chia Seeds

Chia seeds are tiny seeds that gel up when you put them in liquid.

Chia seeds are very fibery and will slow down your digestion -- which means a slower blood sugar response. What a great bonus for your body!

Your blood sugar will be lower after you eat my Diabetic Friendly Jam too!

Chia seeds are also very good for rebalancing your gut microbes. (You must balance your gut microbes if you want to get your Insulin Sensitivity back.)

Chia Seeds Prevent Diabetes

Don’t worry if you’ve never heard of Chia Seeds before. At the end of the blog post I tell you where you can get them.

I’ll also give you some links to some other things you can make with chia seeds – like low-carb flour-free muffins, breakfast cereal and even tasty green smoothies!

So now you know...Chia Seeds definitely have to be on your daily menu!

But What About Plums?

Plums are a vitamin and nutrient powerhouse that you HAVE TO HAVE in your Diabetes Prevention menu!

Plums keep you healthy AND they help to lower your blood sugar. Yippee!

Eating Plums Helps You:

  • Lower Your Blood Sugar (The high-levels of soluble fiber slows down digestion)
  • Lower Your Cholesterol (The soluble fiber helps sweep cholesterol-making bile out of the body)
  • Fight Inflammation (You have inflammation from high blood sugars)
  • Have Strong Bones (Prevents and reverses bone loss)
  • Sleep Better (High in Tryptophan, a natural sleep aid)
  • Go Number 2 (Poop) On A Regular Basis (Keeping your gut bacteria healthy and ready to make you more sensitive to insulin)

Most research has been done with Prune Plums – the kind they make into prunes. This is the kind I use in my Plum Chia Seed Jam.

Prune Plums

Okay, enough about the ingredients...let's make some Diabetic Friendly Jam!

Plum Chia Seed Jam

What You Need:

  • A medium sized pot, blender, whisk
  • 4 cups of prune plums, washed, with the pits removed (about 20-30 prune plums)
  • 1-2 TSP fresh squeezed lemon juice (1/2 lemon)
  • 1 cup water
  • 2 TSP raw honey
  • 4 TBSP whole chia seeds
  • 2-3 jam jars, or jars with lids that will seal


  1. Wash and cut your prune plums so the pit is removed. You don't need to be fancy with your cutting. We're going to blend all this later.
  2. Add your prune plums with the water and slowly bring to a boil. 
  3. Reduce the heat to medium and let your prune plums stew (about 15-20 minutes). 
  4. Add the lemon juice and honey, stirring well.
  5. Let cool. 
  6. Once cooled, blend your stewed plums.
  7. Return your blended plums to your pot and add the chia seeds (stir with a whisk). You will see that, very quickly, the chia seeds will soak up some of the liquid! 
  8. Wait about 10 minutes for the chia seeds to soak up more liquid, then fill your jars, seal tight and freeze. 

***Leave about 1/2 inch EMPTY at the top of yours jar so your jars won't expand and crack!

This jam will stay fresh at fridge temperature for about 5 days – but it likely won't last that long! (by that I mean that you'll have eaten it long before then!)

Not Too Sure About

Sweeteners & Prediabetes?

Some ladies are scared of sweeteners when they find out they have Prediabetes.

You should be scared of refined sugars – stop eating them right away! Especially High Fructose Corn Syrup. Please promise me to never eat that junk again!

You should be frightened of Artificial Sweeteners too! They are very bad for you.

You can read more about sugar in my blog post List Of Refined Sugar Names.

But great alternatives are Raw Honey, Real Maple Syrup and Coconut Sugar – MAXIMUM 2 tsp per day.

You can read more about Artificial Sweeteners in my blog post Artificial Sweeteners And Prediabetes.

Where To Get Chia Seeds

The brand of Chia seeds I use is called 'Now' brand...you can buy Now brand at Amazon:

Now Foods White Chia Meal

Wanna make more stuff with fibery chia seeds? You can! Chia is sooooo helpful at reducing high blood sugars and getting you back on the path to health!

Check out my Chia Seed Muffins, Chia Muesli, Strawberry Chia Seed Jam and better blood sugar control Green Smoothies.

You can also make Aguas Frescas! (Totally Yummy Drinks!)

Learn how to make Aguas Frescas in my 95-5 Wellness Solution (click on the image below).

95-5 Wellness Solution Download

Happy Diabetic Friendly Jam making!

(By the way, the muffin in the photo at the top of this post is a Low Carb GF Coconut Flour Muffin. You can learn how to make them here, and they are also totally 100% Diabetic Friendly!)


About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

follow me on:

Leave a Comment: