White Sauce or Gravy: A Low Glycemic Index Option

White sauce, also known as béchamel, and various gravies are staple additions to many meals. These savory toppings can enhance flavors and add richness to your dishes. Today, we’ll explore the glycemic impact and nutritional profile of white sauce or gravy to help you make informed dietary choices.

Glycemic Index and Load

White sauce or gravy has a Glycemic Index (GI) of 27, which classifies it as a low GI food. Foods with a GI below 55 are considered low glycemic foods, making white sauce a good option for those monitoring their blood sugar levels.

The Glycemic Load (GL) is 2.43 for a 100g serving, which is also very low. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a portion, providing a more accurate indication of how a food affects blood glucose levels.

Nutritional Breakdown

A 100g serving of white sauce or gravy contains:

• Calories: 144
• Protein: 3.84g
• Fat: 10.2g
• Carbohydrates: 9.21g
• Fiber: 0.2g
• Sugar: 4.63g
• Net Carbs: 9.01g (total carbs minus fiber)

Health Considerations

White sauce or gravy is relatively moderate in calories and has a low glycemic impact, making it suitable in moderate amounts for many dietary approaches. The fat content contributes to its creamy texture and rich flavor, while the protein content, though modest, adds some nutritional value.

The low fiber content is typical for this type of food, and the sugar content primarily comes from lactose if milk is used in the preparation.

Incorporating White Sauce into a Balanced Diet

Due to its low GI and GL values, white sauce or gravy can be included in diets focused on blood sugar management. However, it’s important to be mindful of portion sizes due to the fat content and calories.

Serving suggestions:

• Use as a light topping for steamed vegetables to add flavor without significantly impacting the overall GI of the meal
• Pair with high-fiber foods like whole grains or legumes to create a balanced meal with a moderate glycemic impact
• Consider using white sauce as a base for protein-rich dishes to create satisfying meals that won’t spike blood sugar

Conclusion

White sauce or gravy can be a flavorful addition to your meals while maintaining a low glycemic impact. With a GI of 27 and GL of 2.43, it falls well within the low glycemic category, making it suitable for those monitoring their blood glucose levels. As with any food, moderation is key, especially considering its fat content and calories.

By understanding the glycemic impact and nutritional profile of common foods like white sauce, you can make more informed choices that align with your health goals and dietary needs.