How Eating Gravy Affects Your Blood Sugar

From holiday dinners to comforting weeknight meals, gravy is a staple that adds richness and flavor to everything it touches. But if you’re watching your blood sugar levels, it’s worth knowing what’s actually in that gravy boat.

Despite its small serving size, gravy can pack in refined carbohydrates, saturated fat, and sodium all of which can influence your blood sugar response, especially when combined with carb-heavy meals. Here's what happens to your blood sugar when you eat gravy, and how to enjoy it in a healthier way.

Gravy Contains Carbohydrates That Raise Blood Sugar

The main culprit behind gravy’s impact on blood sugar is its thickening agent. Most traditional recipes use white flour or cornstarch, which are both refined carbohydrates. When you eat these, your body breaks them down into glucose, leading to a rise in blood sugar.

Additionally, some pre-made gravies or powdered mixes contain added sugars, which can further spike your blood glucose levels.

Why this matters:

• Refined carbs like white flour and cornstarch digest quickly, leading to faster spikes and crashes in blood sugar.

• Over time, repeated blood sugar spikes can strain insulin function and increase the risk of insulin resistance.

Fat in Gravy Doesn’t Spike Blood Sugar Immediately But It Still Matters

Gravy made from meat drippings, butter, or cream is also high in saturated fat, which doesn't raise blood sugar on its own but can influence insulin sensitivity over time.

High saturated fat intake may:

• Promote weight gain, especially when combined with refined carbs and added sugars

• Increase the risk of insulin resistance, a key factor in the development of type 2 diabetes

If you eat gravy often or in large portions it could contribute to long-term metabolic concerns.

Sodium Levels in Gravy Can Affect Overall Health

Gravy is often high in sodium, especially store-bought versions or those made with bouillon, broth, or salty seasoning packets. While sodium doesn’t directly affect blood sugar, it raises blood pressure and that’s important for people with or at risk of diabetes.

• Two-thirds of people with diabetes also have high blood pressure

• Excess sodium may increase the risk of heart disease and insulin resistance

Keeping your sodium in check is essential for managing overall metabolic health.

The Bigger Picture: It’s About the Whole Plate

Gravy is rarely eaten on its own it’s part of a larger meal. The foods you pair with it play a huge role in how your blood sugar responds.

More likely to spike blood sugar:

• Gravy over buttery mashed potatoes, biscuits, or fried chicken and waffles

• Meals that are high in refined carbs, sugar, and saturated fat

Less likely to spike blood sugar:

• Gravy served with steamed vegetables, roasted root veggies, or lean proteins

• Meals that include fiber and protein, which help slow down digestion and reduce blood sugar spikes

Tips for Making Gravy More Blood Sugar-Friendly

You don’t have to give up gravy completely. With a few smart tweaks, you can enjoy it without sending your blood sugar soaring.

• Swap thickeners: Use whole wheat flour, brown rice flour, or even pureed vegetables instead of white flour or cornstarch.

• Avoid added sugars: Skip recipes or mixes that contain glucose, fructose, or corn syrup.

• Lighten the fat: Use olive oil, vegetable oil, or a small amount of low-fat yogurt instead of butter or cream.

• Skim the fat: If making from scratch, let the gravy sit and spoon off the fat layer before serving.

• Lower the salt: Reduce added salt or use a low-sodium broth. You can also try a salt substitute if your doctor approves.

• Control the portion: A small drizzle adds flavor without going overboard on carbs or fat.

Or, skip the gravy altogether and boost flavor with herbs, garlic, black pepper, or a splash of vinegar or mustard, all of which have minimal effect on blood sugar.

The Bottom Line

Gravy may seem like a simple side, but its ingredients can affect your blood sugar more than you think especially if it's paired with refined carbs or eaten in large amounts. By being mindful of what’s in your gravy and what’s on your plate, you can still enjoy this comfort food classic without sacrificing your health goals.

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