While cranberry sauce contains helpful nutrients, like vitamin C, as well as protective antioxidants, its high sugar content can take a toll on your blood sugar, especially if it’s consumed by itself. Here’s what actually happens inside your body after you eat cranberry sauce, plus how homemade versions compare to store-bought products.
Most cranberry sauces, whether canned or homemade, are high in added sugar.
“Most canned cranberry sauces contain 24–28 grams of sugar in a small serving, which causes a quick rise in blood sugar, especially for people sensitive to carbohydrates,” Eboni Cornish, MD, functional medicine doctor at Amen Clinics, told Health.
A ¼-cup serving of OceanSpray Jellied Cranberry Sauce contains 24 grams of added sugar, equivalent to 6 teaspoons.
Because cranberry sauce is low in fiber and contains virtually no protein or fat, its sugars are absorbed quickly into the bloodstream. Pairing it with protein- and fiber-rich foods like turkey and vegetables can help slow this process, but not enough to fully offset the blood sugar spike.
While occasionally indulging in foods high in sugar is unlikely to harm blood sugar control in metabolically healthy people, regularly consuming added sugars can increase the risk of conditions such as diabetes and liver disease.
To control the sugar content of your cranberry sauce, make your own low-sugar cranberry sauce at home.
Cranberries are packed with beneficial polyphenol plant compounds, like anthocyanins and proanthocyanidins, which have potent antioxidant and anti-inflammatory activity.
“Cranberries are rich in proanthocyanidins, antioxidants linked to reduced inflammation, healthier cholesterol patterns, and improved urinary tract protection,” explained Cornish.
Homemade cranberry sauce is significantly higher in anthocyanins and proanthocyanidins than canned sauces. So, if you’d like to get the most antioxidant benefits, skip the canned products and make your own cranberry sauce at home.
Cranberries contain fiber and other compounds that support gut health.
Homestyle cranberry sauce, like Harry’s Cranberry Sauce from Walmart, that are made with whole cranberries can contain around 2 grams of fiber per serving, which covers 7% of the 28-gram recommended daily fiber intake.
Cranberries contain both insoluble and soluble fiber. Insoluble fiber supports regular bowel movements and the growth of beneficial bacteria in the digestive tract, while soluble fiber can help reduce blood sugar and cholesterol levels.
The polyphenols found in cranberries can also positively influence the gut by promoting the growth of beneficial bacteria and supporting a balanced gut environment.
Cranberries are a good source of vitamin C, which is needed for immune function, blood vessel health, and collagen production. Vitamin C also functions as a potent antioxidant, protecting cells against oxidative damage that may otherwise lead to disease.
A ¼-cup serving of homemade cranberry sauce can provide around 20 milligrams of vitamin C, which covers 22% of your daily needs.
Research links high vitamin C intake to health benefits, including a reduced risk of several cancers, such as breast and prostate cancer.
However, keep in mind that although cranberry sauce is a good source of vitamin C, there are other low-sugar foods higher in vitamin C, such as fresh citrus fruits and broccoli.
Here is a side-by-side comparison of a ¼-cup serving of homemade, low-sugar cranberry sauce and a ¼-cup serving of canned jellied cranberry sauce.
Homemade
Canned
Calories
43
110
Carbs
11.5 grams (g)
28 g
Fiber
1.5 g
0.98 g
Sugars
15 g
24 g
Vitamin C
11.5 milligrams (mg)
NA
By making your own cranberry sauce at home, you can significantly cut back on added sugar, carbs, and calories.
Cornish recommends making your own fresh cranberry sauce with less added sugar to retain more nutrients and dramatically lower the sauce’s glycemic impact. “It delivers all of the flavor without the metabolic downsides,” she said.
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