Carrot: Nutritional Profile
Carrots have a GI score of less than 55, which is considered low, which proves why carrots are good for diabetes.
Carrots are non-starchy vegetables and, therefore, an important part of our diet. They are high in fiber, vitamins, minerals and antioxidants.
2.8 grams dietary fiber and 4 grams of sugar content in carrots cause no harm. Fiber is an important nutrient in a diabetic diet as it keeps you full for longer and aids in digestion.
The 10% of carbs, half of which is sugar in carrots, make this vegetable a low-calorie food, ideal for diabetics.
The Beta-carotene in carrots gives them a bright orange color. It gets processed into vitamin A which controls blood glucose levels. The antioxidants in carrots fight free radicals and prevent heart disease and cancer.
However, carrots are not a very good source of calcium or iron, but the beta-carotene in carrots helps absorb iron very well.
The Glycemic Index of carrot varies according to it’s preparation. Check out this table:
Serving (In grams)
Carbs per serving (in grams)
Diced and boiled carrots
Raw and diced carrots
Raw and whole carrots
Carrot cake, with coconut flour
Advantages Of Carrots For Diabetes
The high fiber content in carrots helps to absorb carbs at a slow pace. This helps in controlling post-meal blood sugar spikes.
Their high fiber content also helps in weight loss by reducing hunger pangs.
Diabetics are at a high risk of suffering from eye diseases like diabetic retinopathy. The high vitamin A content in carrots thus makes them good for eye health.
Ways To Consume Carrots
Here are some interesting ways to include carrots in your daily diet:
Grated, raw carrots added to moong sprouts and chopped tomatoes, and seasoned with green chilies and black salt make for a colorful and nutritious salad.
Dice two carrots and finely chop an onion. Cook these with half a bowl of green peas and your favorite seasonings for a colorful sabzi.
Add carrots to your regular tomato soup. Cook them together with onion, some garlic and black pepper. This bright-colored soup helps in weight loss, too.
How Much and How Frequently To Consume Carrots?
Carrots are versatile and can be eaten any time of the day. Just add one or two carrots to any of the following meals for your daily dose of fiber and vitamin A:
- You can begin your day with the ABC juice, i.e., Apple + Beetroot + Carrot juice
- Add a grated carrot to your salad for lunch
- Drink carrot-beetroot soup for dinner
Risks Of Overconsumption of Carrots
Overconsumption of carrots might result in an overdose of vitamin A, especially if one also consumes vitamin A supplements. Excess consumption of carrots can cause carotenemia which causes yellowish discoloration of the skin. Overconsumption of carrots can also lead to constipation.
Other Health Benefits Of Carrots
Here are some more reasons to consume carrots:
- Antioxidants in carrots reduce the risk of cancer.
- Vitamin A in carrots keeps your eyes healthy.
- The fiber in carrots maintains gut health by supplying roughage to the diet.
- High fiber and potassium content in carrots manages blood pressure and maintains cardiovascular health.
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- Carrots have a low glycemic index, which makes them diabetic-friendly. The non-starchy, low-calorie carrots are rich in beta-carotene, which gets processed into vitamin A and controls blood sugar levels.
- High vitamin A content in carrots makes these a healthy food for the eyes.
- This versatile vegetable can be included in your daily diet through salads, soups, and veggie dishes (sabzi).
- Overconsumption of carrots could lead to an overdose of vitamin A.
- Their high fiber content provides roughage to the diet, controls post-meal glucose levels, and helps reverse insulin resistance. High potassium in carrots helps manage blood pressure and improves heart health.
- Use Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let’s treat diabetes together.
As carrots are low in carbs and sugars and high in fiber, they help to manage post-meal blood glucose levels and reverse insulin resistance. Furthermore, their high vitamin A content makes them a good diet for eye health since diabetics are prone to eye diseases.
Carrots reduce blood sugar levels as they have a low glycemic index and high fiber content, thereby slowing down the absorption of sugar in the blood.
A diabetic can safely eat a couple of carrots per day. Carrots are non-starchy, low in calories, and high in fiber, which helps manage blood glucose levels and reverse insulin resistance.
Carrots have a low GI score of 55. This makes them a low-carb food that raises blood sugar levels at a slow pace. Carrots are high in fiber, keeping you feeling fuller for a long time and thus aiding in weight reduction. Both these qualities make carrots good for those with Type 2 diabetes.
While carrots have a low Glycemic Index, beetroots have a medium Glycemic Index but a low Glycemic Load. Beetroots are also rich in fiber and antioxidants. So, eating carrots and beetroots may be beneficial to diabetics.