Homemade Cranberry Sauce Is the Healthier Option for Thanksgiving

Nutritionists say that making cranberry sauce at home may be better for health-conscious people as it can contain less added sugar than canned varieties and no high fructose corn syrup.

Every year, households across America debate which type of cranberry sauce — jellied or whole berry sauce — will grace the Thanksgiving dinner table. While preferences can vary, both cranberry concoctions are widely available on grocery store shelves, neatly packed in a highly convenient, easy-to-open package.

Interestingly, canned jellied sauce is packed so neatly that when served, it often looks like a can, with seams and indentations intact.

Despite appearances, canned cranberry sauce can save busy cooks time and effort, especially on Thanksgiving when preparing dinner is an all-day and sometimes two or three-day affair.

However, according to dietitians, whether a person prefers jellied or whole cranberry sauce, it might be worth the time to make it from scratch, as homemade versions are generally the healthier choice.

Cranberries are packed with nutrition

Sarah Wagner, a registered dietician with Memorial Hermann Health System, tells Healthnews that cranberries are rich in antioxidants, such as phenolic acid, anthocyanins, and flavonoids.

"These antioxidant compounds have shown benefits for conditions like UTIs and cardiovascular disease," Wagner adds. "Compared to other berries, cranberries have less sugar (however, they are often prepared with sugar added)."

According to Dawn Menning, a registered dietitian who represents Nutu App, cranberries are a good source of several nutrients. These include:

• Fiber, which helps maintain blood sugar levels, gut health, and a healthy weight, and may lower cholesterol levels.
• Vitamin C, an antioxidant essential for skin, muscles, and bone health.
• Various bioactive plant compounds and antioxidants may help prevent urinary tract infections (UTIs), have anti-inflammatory effects, and lower blood pressure.
• Quercetin, which may help protect against cancer.

Menning adds that cranberries are also a source of vitamins and minerals, especially vitamin E, vitamin K1, copper, and manganese.

Is canned cranberry sauce healthy?

According to Menning, a quarter-cup serving of canned cranberry sauce can have 22 grams of sugar, with much of it in the form of high-fructose corn syrup or corn syrup.

The American Heart Association (AHA) recommends that women limit added sugar to 25 grams or less, and men should limit added sugar to 36 grams. So, one serving of canned cranberry sauce could put a person close to that limit.

In contrast, Wagner says that homemade versions might have 15 grams of regular sugar, depending on the recipe.

"Jellied cranberry sauce is a lot like jelly, basically just cranberry juice with sugar. So, it's not a 'superfood' but more like a condiment you'd use in small amounts for added flavor," Wagner explains.

In addition, Wagner recommends homemade over canned for two reasons.

"Taste — I prefer adding orange juice and spices for a more complex flavor than canned, and reduced sugar — you can adjust recipes to make with less sugar than canned options," Wagner explains.

Menning adds that with homemade cranberry sauce, a person can control the amount of sweetness or add other fruits to combat the tartness of cranberries.

Health impacts of corn syrup

Researchers suggest that sugar and fructose found in high fructose corn syrup have contributed to several growing health concerns, such as insulin resistance, obesity, liver disorders, and diabetes.

In addition, a 2022 study found that high fructose corn syrup altered gut microbiota biodiversity and harmed bone health in mice.

Moreover, Wagner says that high fructose corn syrup can aggravate irritable bowel syndrome (IBS) in some people.

Because of the potential health impacts, Menning says people should read ingredient labels to determine whether the canned cranberry product contains high-fructose or regular corn syrup.

While most products commonly found on store shelves contain these ingredients, some all-natural or organic brands offer corn syrup-free options. However, they can still contain high amounts of plain sugar.