Carrots, Canned, Cooked, No Added Fat: Glycemic Index and Nutritional Profile

Canned carrots are a convenient pantry staple that can be quickly added to meals for a boost of nutrients. While fresh carrots remain popular, canned versions offer practicality and a longer shelf life. Let’s explore the glycemic impact and nutritional benefits of canned, cooked carrots with no added fat.

Glycemic Index and Load

Glycemic Index (GI): 47 (Low)

Canned, cooked carrots have a GI of 47, placing them in the low glycemic index category. Foods with a GI under 55 are considered low GI, meaning they cause a slower, more gradual rise in blood sugar levels compared to high GI foods.

Glycemic Load (GL): 1.9 (Low)

With a glycemic load of only 1.9, canned carrots have a minimal impact on blood glucose. A GL under 10 is considered low, making canned carrots a suitable option for those monitoring their blood sugar levels.

Nutritional Profile (per 100g serving)

• Calories: 25
• Protein: 0.64g
• Fat: 0.19g
• Carbohydrates: 5.54g
• Fiber: 1.5g
• Sugar: 2.48g
• Net Carbs: 4.04g

Health Benefits

Canned carrots retain many of the nutritional benefits of their fresh counterparts, including:

• Low Calorie Content: At only 25 calories per 100g serving, canned carrots are an excellent low-calorie food option.
• Good Fiber Source: With 1.5g of fiber per serving, they contribute to digestive health and help maintain steady blood sugar levels.
• Very Low Fat: Containing just 0.19g of fat, they’re virtually fat-free.
• Low Net Carbs: With only 4.04g of net carbohydrates, they’re suitable for most low-carb dietary plans.

Dietary Considerations

Diabetes Management: The low glycemic load of 1.9 makes canned carrots a good choice for people with diabetes when consumed in recommended portions.

Weight Management: Their low calorie content and good fiber level can help promote satiety while keeping caloric intake low.

Low-Carb Diets: While not as low in carbs as some non-starchy vegetables, the 4.04g net carbs can be accommodated in most low-carb eating plans.

Serving Suggestions

• Add to soups and stews for enhanced nutrition and flavor
• Include in casseroles for a boost of color and nutrients
• Purée with herbs for a quick, nutritious side dish
• Mix with other low GI vegetables for a balanced meal component
• Drain and rinse to reduce sodium content if watching salt intake

Conclusion

Canned, cooked carrots with no added fat offer convenience without significantly impacting blood sugar levels. Their low glycemic index and load, combined with their minimal calorie content and decent fiber, make them a practical addition to a balanced diet. Whether you’re managing diabetes, watching your weight, or simply looking for nutritious pantry staples, canned carrots deserve a place in your kitchen.