Glycemic Index and Nutritional Profile of Frozen Cooked Carrots with Added Fat

What are Frozen Cooked Carrots with Added Fat?

Frozen cooked carrots with added fat are a convenient and flavorful vegetable option that combines the nutritional benefits of carrots with the richness of added fats. These carrots are harvested, blanched, frozen, and then cooked with fat (though the specific type of fat is not specified in this case). This preparation method helps preserve the carrots’ nutrients while enhancing their flavor profile.

Glycemic Index and Glycemic Load

Glycemic Index (GI): 47 (Low GI)

Glycemic Load (GL): 2.15 (Low GL)

Frozen cooked carrots with added fat have a low glycemic index of 47, which places them in the low GI category (foods with GI less than 55). This means they cause a relatively slow and modest rise in blood glucose levels after consumption.

The glycemic load of 2.15 is considered very low (a GL under 10 is considered low), indicating that a standard serving of this food has minimal impact on blood sugar levels. This makes frozen cooked carrots with added fat an excellent choice for those monitoring their blood glucose levels, including individuals with diabetes or those following low-glycemic diets.

Nutritional Profile per 100g Serving

• Calories: 61
• Protein: 0.79g
• Fat: 3g
• Carbohydrates: 7.67g
• Fiber: 3.1g
• Sugar: 4.07g
• Net Carbs: 4.57g

Health Benefits

Frozen cooked carrots with added fat offer several health benefits:

• Low Impact on Blood Sugar: With a low GI and GL, they’re suitable for blood sugar management.
• Good Source of Fiber: Containing 3.1g of fiber per 100g serving, they contribute to digestive health and help maintain satiety.
• Enhanced Nutrient Absorption: The added fat can improve the absorption of fat-soluble vitamins present in carrots, particularly vitamin A from beta-carotene.
• Moderate Calorie Content: At 61 calories per 100g serving, they can be incorporated into various dietary patterns.

Dietary Considerations

Who Might Benefit from Consuming Frozen Cooked Carrots with Added Fat?

• Individuals with Diabetes: Due to the low glycemic impact, they can be incorporated into diabetic meal plans.
• Weight Management: The combination of fiber and moderate calorie content can support satiety in calorie-controlled diets.
• Busy Individuals: Frozen vegetables offer convenience while maintaining nutritional value.

Considerations for Specific Dietary Patterns

• Low-Carb Diets: With only 4.57g of net carbs per 100g, they can fit into moderately low-carb eating plans.
• Ketogenic Diet: While carrots are often limited on very strict keto diets, small portions might be accommodated in more flexible approaches.
• Mediterranean Diet: If prepared with olive oil, they align well with Mediterranean dietary principles.

Serving Suggestions

Frozen cooked carrots with added fat can be incorporated into meals in various ways:

• As a simple side dish alongside protein sources
• Added to stir-fries or grain bowls
• Incorporated into soups and stews
• Puréed into a creamy carrot soup
• Combined with other vegetables in medleys

Conclusion

Frozen cooked carrots with added fat represent a nutritious, convenient food option with a favorable glycemic profile. Their low glycemic index and load, combined with a good fiber content and the benefits of added fat for nutrient absorption, make them a versatile addition to many dietary patterns. Whether you’re managing blood sugar levels, seeking convenient vegetable options, or simply enjoying a flavorful side dish, this carrot preparation deserves consideration in your meal planning.