Carrots: A Nutritional Powerhouse with Moderate Glycemic Impact

Cooked carrots are a versatile, nutritious vegetable that can fit well into a balanced diet, even for those monitoring their blood sugar levels. Let’s explore how these vibrant orange vegetables measure up on the glycemic index scale and review their complete nutritional profile.

Glycemic Index and Load

Cooked carrots have a glycemic index of 47, placing them in the low to medium GI range. Foods with a GI below 55 are generally considered low-glycemic options, making carrots a relatively blood sugar-friendly vegetable choice.

Even more important is the glycemic load of just 3.43, which takes into account both the quality and quantity of carbohydrates. A glycemic load under 10 is considered low, indicating that a typical serving of cooked carrots is unlikely to cause significant spikes in blood sugar levels.

Nutritional Profile (per 100g serving)

• Calories: 72
• Protein: 0.96g
• Fat: 3g
• Total Carbohydrates: 10.4g
• Fiber: 3.1g
• Sugar: 4.78g
• Net Carbs: 7.3g

Health Benefits of Cooked Carrots

Carrots are renowned for their nutritional benefits beyond just their glycemic impact. They’re an excellent source of beta-carotene, which the body converts to vitamin A, essential for good vision, immune function, and skin health.

The fiber content (3.1g per 100g serving) contributes to digestive health and helps moderate the absorption of carbohydrates, which explains the relatively low glycemic load despite the moderate GI value.

Incorporating Carrots Into a Low-Glycemic Diet

Despite their natural sweetness, cooked carrots can be a valuable addition to blood sugar-conscious meal plans. Here are some tips for enjoying them:

• Pair carrots with protein or healthy fats to further reduce the overall glycemic impact of your meal
• Consider light steaming rather than long cooking methods, as longer cooking times can increase the glycemic index
• Include carrots as part of a diverse vegetable intake rather than a primary carbohydrate source
• Monitor your individual response, as glycemic impact can vary from person to person

Bottom Line

With a moderate glycemic index of 47 and a low glycemic load of 3.43, cooked carrots can be a nutritious addition to most dietary patterns, including those designed for blood sugar management. Their fiber content, relatively low net carbs (7.3g per serving), and exceptional nutrient density make them a smart choice for general health and wellbeing.

As always, individual responses to foods can vary, so personal monitoring is recommended for those who need precise blood sugar control.