Store-Bought Gravy: The Hidden Culprit
Many people are surprised to learn that commercially produced gravies often contain added sugars. These sugars are not just for sweetness; they serve a functional purpose in processed foods. Manufacturers use sugar to balance flavors, provide color, and act as a preservative, which extends the product's shelf life. For example, ingredients lists for gravy mixes and granules frequently include sugar, corn syrup solids, or maltodextrin. A single serving of prepared gravy from a mix might contain a seemingly low amount of sugar, but this can add up quickly, especially when consuming multiple servings.
Gravy Granules and Mixes
Convenience products like gravy granules are often formulated to be low in fat, but their total carbohydrate count can be a point of concern for those on a low-carb or gestational diabetes diet. The starch used as a thickener, along with added sugars, can impact blood sugar levels. While some brands are marketed as "low in sugar," examining the ingredients reveals that sugar is still present, albeit in small amounts per prepared serving. This demonstrates the importance of reading the full ingredients list and nutrition label to understand what is truly in your food.
Homemade Gravy: Total Control
Making gravy from scratch gives you complete control over every ingredient, including the sugar content. Traditional homemade gravies, made from meat drippings, stock, and a thickener like flour or cornstarch, typically contain little to no added sugar. The flavor comes from the caramelized meat juices (fond), herbs, and quality stock, not from a sweetening agent. However, even homemade versions can be susceptible to added sugar. Some recipes, like a caramelised onion gravy, specifically call for sugar to achieve a desired flavor profile. In this case, the cook knowingly adds the sugar, and the quantity can be adjusted or omitted.
Comparison: Store-Bought vs. Homemade Gravy
To illustrate the difference, here is a comparison between a typical prepared store-bought gravy and a homemade version. Nutritional values can vary significantly by brand and recipe.
| Feature | Typical Store-Bought Brown Gravy (per 50ml serving) | Typical Homemade Brown Gravy (per 50ml serving) |
|---|---|---|
| Sugar Content | <0.5g up to 1g (depending on brand) | Often 0g (unless sweetener is added) |
| Sodium | High (e.g., over 600mg per cup) | Controlled by the cook; can be very low |
| Fat | Low to moderate | Varies; can be higher from meat drippings |
| Ingredients | Many processed additives (e.g., maltodextrin, MSG, caramel color, preservatives) | Simple, recognizable ingredients (meat drippings, flour, stock, herbs) |
| Flavor | Often relies on flavor enhancers | Rich, natural flavor from fresh ingredients |
Tips for Making Low-Sugar Gravy
If you're looking to reduce your sugar intake, here are some actionable steps to take with your gravy:
- Prioritize homemade: The most effective strategy is to make your own. Start with a simple roux (flour and fat) and whisk in quality, unsalted stock.
- Enhance flavor naturally: Instead of relying on sugar, use fresh aromatics like onions, garlic, and mushrooms. Sautéing these vegetables can build a deep, savory flavor.
- Use better stock: Opt for low-sodium or unsalted stock to control the overall flavor profile. Better-quality stock made from bones will provide a rich, natural base without needing extra flavorings.
- Adjust seasonings: A blend of herbs and spices can add complexity. Consider adding a splash of a low-sodium soy sauce or Worcestershire sauce for umami, but check the label for sugar content.
- Experiment with thickeners: While flour is common, you can also use cornstarch or arrowroot powder to thicken your gravy. These are pure starches and contain no sugar, though they will contribute to the total carbohydrate count.
- Avoid browning sauces: Some browning sauces contain caramel coloring and added sugars. Rely on the natural color from your roasted meat drippings instead.
Reading the Label: What to Look For
When buying any packaged food, including gravy, understanding the nutrition label is crucial. The Centers for Disease Control and Prevention (CDC) provides guidance on how to spot hidden sugars.
How to Spot Added Sugar
- Check the ingredients list: Ingredients are listed in descending order by weight. If sugar or a type of syrup (e.g., corn syrup solids, maltodextrin) is listed near the top, it's a significant component.
- Watch for alternative names: Look for ingredients ending in '-ose', such as dextrose or maltose, as these are also sugars.
- Scan for the "Added Sugars" line: The FDA's newer labels require an "Added Sugars" line, which makes it easier to differentiate between naturally occurring and added sugars.
Conclusion: The Final Verdict
In summary, the answer to "Does gravy have a lot of sugar?" is that it depends. While traditional, homemade gravy contains very little to no sugar, many store-bought varieties include added sugars as flavor enhancers and preservatives. The good news is that with a careful eye on ingredient labels or by opting to make your own, you can easily control the sugar content in your gravy. By prioritizing fresh, whole ingredients and relying on natural flavor builders, you can enjoy a delicious, savory gravy without any hidden sweetness.
Read more about spotting hidden sugars from the CDC: Spotting Hidden Sugars in Everyday Foods.
Health-Conscious Gravy Choices
- Focus on sodium and fat: While this article focuses on sugar, many gravies contain high levels of sodium and saturated fat. Homemade gravy gives you control over these factors as well.
- Watch portions: Even low-sugar gravy can be high in calories if consumed in large quantities. Be mindful of portion sizes, especially when drizzling it over calorie-dense foods.
- Consider dietary needs: For those with specific health concerns like gestational diabetes, it is crucial to check the carbohydrate content of gravy, as starches also impact blood glucose levels.
- Enhance flavor without sugar: Using a variety of herbs, spices, and cooking techniques can provide a depth of flavor that is more complex and satisfying than sweetness alone.
- Make it fresh: The freshest ingredients will always yield the best flavor. Making gravy from fresh meat drippings will naturally provide a richer, more robust taste than a dehydrated powder.
