Balsamic glaze is a thick, sweet and syrupy condiment that is commonly used to drizzle over salads, meat, cheese and fruits. It has a rich, complex flavor that pairs well with many foods. However, some people wonder if balsamic glaze is high in sugar due to its sweet taste.
What is balsamic glaze?
Balsamic glaze is made from cooked down balsamic vinegar. It is produced by reducing regular balsamic vinegar by 50-70%, which concentrates the flavor and thickens the consistency. The process of reduction removes water from the vinegar, leaving behind the sugar and other soluble compounds.
During the reduction process, the existing sugars in the vinegar caramelize slightly, which adds depth of flavor and enhances the sweetness. No extra sugars are added during this process. The ingredients in balsamic glaze are simply high quality balsamic vinegar.
By comparison, regular balsamic vinegar has a lighter consistency and is less sweet. The reduction process transforms the vinegar into the glaze form, which has a syrup-like texture.
Sugar content of balsamic glaze
The sugar content of balsamic glaze depends on the starting sugar level of the original balsamic vinegar used. Higher quality aged balsamic vinegars tend to be lower in sugar with more complex flavor profiles.
Here is a comparison of the sugar content per tablespoon (15ml) of different types of balsamic products:
- Balsamic glaze – About 20-30 calories, 5-8g sugar
- Regular balsamic vinegar – About 15 calories, 4g sugar
- High quality aged balsamic vinegar – About 10 calories, 2g sugar
As you can see, balsamic glaze is higher in sugar than an equal portion of regular balsamic vinegar. However, it is not an extremely high source of sugar.
The concentration and caramelization during the reduction process increases the overall sugar content. But no extra sugar is added beyond what was originally present in the starting vinegar.
Is balsamic glaze considered high in sugar?
Whether a food is considered high in sugar depends on the total grams of sugar per serving and how it fits into your overall diet.
According to the FDA, a food is high in sugar if it contains more than 15g of sugar per serving. Balsamic glaze contains 5-8g sugar per tablespoon, so it would not be designated as high in sugar.
However, those limiting added sugars may still want to pay attention to portion sizes. The American Heart Association recommends limiting added sugars to no more than 6 teaspoons (25g) per day for women and 9 teaspoons (36g) per day for men.
Using balsamic glaze sparingly over salads or as a finishing drizzle can fit into a low sugar diet. But pouring it liberally over foods or using multiple servings per day could quickly add up in sugar content.
Sugar content compared to other condiments
Here is how the sugar content of balsamic glaze compares to some other popular condiments:
| Condiment | Sugar per tablespoon |
|---|---|
| Ketchup | 4g |
| Barbecue sauce | 10-15g |
| Honey mustard | 3-5g |
| Balsamic glaze | 5-8g |
Balsamic glaze is moderately higher in sugar than condiments like ketchup or honey mustard. But it contains less sugar than barbecue sauce or other syrupy glazes.
Tips for keeping balsamic glaze low in sugar
Here are some tips for selecting and using balsamic glaze to keep your sugar intake low:
- Look for products made from high quality, aged balsamic vinegar which are lower in sugar.
- Read labels and compare sugar content between brands.
- Use a light hand and limit to 1-2 teaspoons per serving.
- Drizzle over salads and fruits instead of dipping or drowning foods.
- Opt for infused varieties made with herbs, spices or citrus.
- Balance use with lower sugar foods in your meal.
Should you avoid balsamic glaze on a low sugar diet?
People following diets low in sugar or carbs do not necessarily need to avoid balsamic glaze. Here are some things to consider:
- The sugar content is moderate per serving.
- It can be worked into a low sugar eating pattern in small amounts.
- Focus on limiting high sugar foods like desserts, sweets, sodas and juices.
- Be mindful of portions and balance with low carb foods.
- Save glaze to flavor vegetables, lean proteins, salads and small amounts of fruit.
In moderation, balsamic glaze can still be included as part of an overall healthy low sugar diet. People with diabetes or others following strict low sugar diets may want to limit use or account for the carbs.
Health impacts of too much sugar
Consuming too much added sugar from any source can negatively impact health in a variety of ways:
- Increases risk for heart disease, diabetes, fatty liver disease and certain cancers
- Contributes to weight gain and obesity
- Leads to inflammation which damages cells
- Reduces immune function
- Increases triglycerides and bad (LDL) cholesterol
- May increase risk for depression and mood disorders
- Causes tooth decay and cavities
The Dietary Guidelines for Americans recommends limiting added sugars to less than 10% of total daily calories. On a 2000 calorie diet, that equates to about 50g of added sugars per day.
While balsamic glaze is lower in sugar than many condiments and sweet foods, overdoing it could make it difficult to keep added sugars in check.
Should you be concerned about the sugar content?
For most people, the sugar content of moderate amounts of balsamic glaze should not be a major concern:
- The calories and carbohydrates per serving are reasonable.
- It can enhance flavor of vegetables and proteins.
- Using small amounts allows you to benefit from the unique flavor.
- It does not need to be avoided altogether in a healthy diet.
Those with diabetes, prediabetes or other medical conditions requiring a low sugar diet may need to be more cautious and count the carbs from balsamic glaze when making dietary choices.
Natural alternatives to balsamic glaze
For those looking to further reduce sugar intake, some alternatives provide flavor without added sugars:
- Infused olive oil – Olive oil infused with herbs, garlic, citrus zest or chili peppers
- Vinegars – Red wine, sherry, rice wine or fruit flavored vinegars
- Mustard – Spicy, fruit flavored or whole grain mustards
- Salsa – Fresh tomato or fruit based salsas
- Fresh herbs – Basil, thyme, rosemary, cilantro or mint
- Spices – Smoked paprika, curry powder, cumin or ginger
- Citrus zest – Zest of lemons, limes, oranges or grapefruit
Drizzling these ingredients can provide a kick of flavor without added sugars. Get creative mixing and matching vinegars, herbs, spices, citrus and olive oil.
Conclusion
Balsamic glaze provides more sugar than an equal portion of vinegar, but is not an extremely high source compared to many other condiments and sugary foods. Paying attention to portion sizes and using it delicately as a finishing touch can allow it to be enjoyed as part of an overall healthy diet.
People restricting carbohydrates or sugars may want to be cautious with servings and incorporate alternatives like infused olive oils, spices and herbs for flavor. But for most, balsamic glaze can still be appreciated and worked into a low sugar lifestyle when used in moderation.
