I am used to using gravy powders and flour to thicken sauces and make sauces. Can you suggest healthier alternatives?
Flour and cornstarch are typically used to thicken sauces and gravies. Depending on how much sauce or gravy you use on your foods, you can still continue to use either of these. A quarter of a cup of gravy, for example, has anywhere from 2 to 5 grams of carb, which is a very small amount and unlikely to affect your blood glucose. The key is watching your portion size. However, if you wish to avoid using flour or cornstarch altogether, you can try using pureed vegetables, such as cauliflower, egg yolk, ground flax seed or nut butters. Some people use vegetable gums, like guar gum and xanthan gum, that you purchase in a health food store or online. Cream, sour cream and cream cheese can also thicken sauces but they’re high in saturated fat and calories, so I wouldn’t recommend using these too often. You may need to experiment a little to find a thickener that works best for you.