I am used to using gravy powders and flour to thicken sauces and make sauces. Can you suggest healthier alternatives?

Amy Campbell


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.

2 replies

Amy Campbell
Amy Campbell 2014-03-03 10:29:23 -0600 Report

Hi smart11,

You could try taking vinegar with a bit of cinnamon. There's no real benefit to adding honey - all this would do is add calories and carbohydrate.

smart11 2014-02-10 23:39:55 -0600 Report

Idk If Im in the rite area but I have a ? Ok they say vinegar is good for helping bsl go down. So how about vinegar n tsp. Of Honey n cinnamon?