Gravy, Poultry: A Moderate GI Sauce Option

Are you wondering about the glycemic impact of adding poultry gravy to your meals? Poultry gravy is a common accompaniment to many dishes, particularly during holiday meals and comfort food dinners. Let’s explore its glycemic index, nutritional profile, and how it fits into a balanced diet.

Glycemic Index and Glycemic Load

Poultry gravy has a moderate glycemic index of 50, placing it in the middle range of the GI scale. Foods with a GI between 56-69 are considered moderate, while those below 55 are low GI.

More importantly, poultry gravy has a very low glycemic load of only 2.6. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a standard serving. A GL under 10 is considered low, making poultry gravy a minimal impact food in terms of blood sugar response.

Nutritional Profile (per 100g serving)

• Calories: 48
• Protein: 0.71g
• Fat: 2.62g
• Carbohydrates: 5.29g
• Fiber: 0.1g
• Sugar: 0.3g
• Net Carbs: 5.19g (total carbs minus fiber)

Understanding Poultry Gravy in Your Diet

Poultry gravy is relatively low in calories and contains minimal protein. Its carbohydrate content is moderate at 5.29g per 100g serving, with very little fiber (0.1g) and sugar (0.3g). The net carbs of 5.19g explain why, despite having a moderate GI, the glycemic load remains very low.

The fat content of 2.62g contributes to the flavor profile and mouthfeel that makes gravy so satisfying as a sauce. This fat content may also help slow the absorption of the carbohydrates, further minimizing blood sugar impact.

Who Can Benefit from Including Poultry Gravy?

Poultry gravy can be included in various dietary patterns:

• People with diabetes or insulin resistance can generally include moderate amounts of poultry gravy due to its low GL
• Those on low-carb diets may need to factor in the 5.19g of net carbs per 100g serving
• For calorie-conscious individuals, the 48 calories per 100g serving makes it a relatively light sauce option

Tips for Healthier Gravy Choices

• Consider making your own poultry gravy to control sodium content and avoid additives
• Use a fat separator to remove excess fat from your homemade gravy
• Enhance flavor with herbs rather than salt
• Be mindful of portion sizes, especially if you’re watching carbohydrate intake
• Pair gravy with high-fiber foods to lower the overall glycemic impact of your meal

Bottom Line

Poultry gravy, with its moderate glycemic index of 50 and low glycemic load of 2.6, can be included in a balanced diet in reasonable portions. Its minimal impact on blood sugar makes it suitable for most dietary approaches when consumed in moderation. As with any food, portion control remains important, especially since gravy is typically used as a complement to other foods that may have their own glycemic impacts.