Carrots, Fresh, Cooked, No Added Fat – Moderate GI Vegetable

Cooked carrots are a nutritious and versatile root vegetable that can be a healthy addition to your diet when considering glycemic impact. Let’s explore their nutritional profile and how they fit into a balanced meal plan.

Glycemic Information

Cooked carrots have a Glycemic Index (GI) of 47, which places them in the low to moderate GI range. With a Glycemic Load (GL) of 3.52, they have a minimal impact on blood sugar levels when consumed in typical serving sizes.

Nutritional Breakdown (per 100g serving)

• Calories: 50
• Protein: 0.98g
• Fat: 0.36g
• Carbohydrates: 10.7g
• Fiber: 3.2g
• Sugar: 4.92g
• Net Carbs: 7.5g

Health Benefits of Cooked Carrots

Cooked carrots offer numerous nutritional advantages while maintaining a moderate glycemic impact:

• Rich source of beta-carotene and vitamin A
• Good fiber content (3.2g per serving) to support digestive health
• Low in calories and fat, making them weight-management friendly
• Contains antioxidants that may help reduce inflammation
• Provides essential vitamins and minerals including potassium and vitamin K

Glycemic Impact Considerations

While raw carrots typically have a lower GI, cooking them increases their glycemic index slightly. However, with a GL of only 3.52, cooked carrots still have a minimal impact on blood sugar when consumed in reasonable portions. The fiber content (3.2g per serving) helps slow down carbohydrate absorption, moderating their effect on blood glucose levels.

Incorporating Cooked Carrots in Your Diet

Here are some healthy ways to enjoy cooked carrots while managing their glycemic impact:

• Pair with protein or healthy fats to further reduce the glycemic load
• Include as part of mixed vegetables in stir-fries or roasted vegetable medleys
• Add to soups and stews for extra nutrition and natural sweetness
• Serve as a side dish with lean proteins and other non-starchy vegetables
• Consider steaming instead of boiling to preserve more nutrients

Bottom Line

With a moderate GI of 47 and low GL of 3.52, cooked carrots can be a nutritious component of a balanced diet for most people, including those monitoring their blood sugar levels. Their high nutrient density, fiber content, and relatively low calorie count (50 per 100g) make them a valuable addition to meals despite their natural sugar content.

Remember that portion size is key – the glycemic load remains low when consuming reasonable amounts as part of a balanced meal.