Carrots, Frozen, Cooked: A Low Glycemic Option

Frozen cooked carrots offer a convenient and nutritious addition to your meals with a moderate glycemic impact. Let’s explore the glycemic profile and nutritional benefits of this versatile vegetable.

Glycemic Index and Load

Frozen cooked carrots (with no added fat) have a Glycemic Index of 47, placing them in the low to moderate GI range. Foods with a GI under 55 are generally considered low glycemic options that cause a gentler rise in blood sugar.

Even more impressive is their Glycemic Load of only 2.21. Glycemic Load takes into account both the quality (GI) and quantity of carbohydrates, providing a more practical measure of how a food affects blood sugar. A GL under 10 is considered low, making cooked frozen carrots an excellent choice for blood sugar management.

Nutritional Profile (per 100g serving)

• Calories: 39
• Protein: 0.81g
• Fat: 0.47g
• Total Carbohydrates: 7.9g
• Fiber: 3.2g
• Sugar: 4.19g
• Net Carbs: 4.7g

Why Frozen Cooked Carrots Are Good for Blood Sugar Control

Frozen cooked carrots offer several benefits for those monitoring their blood sugar:

• High Fiber Content: With 3.2g of fiber per serving, these carrots help slow digestion and prevent rapid blood sugar spikes
• Low Net Carbs: Only 4.7g of net carbs makes them suitable for moderate-carb eating plans
• Low Calorie Density: At just 39 calories per 100g, you can enjoy a satisfying portion without excessive calorie intake
• Minimal Fat: Only 0.47g of fat per serving makes them heart-healthy

Incorporating Frozen Cooked Carrots Into Your Diet

Frozen cooked carrots provide a convenient way to add nutrition and color to your meals without the prep work of fresh carrots. Here are some suggestions:

• Add them to soups and stews for extra nutrition and sweetness
• Include them in stir-fries with protein and other low-GI vegetables
• Serve as a simple side dish with a sprinkle of herbs
• Blend into smoothies for natural sweetness without blood sugar spikes
• Mix into whole grain salads for added texture and nutrients

Bottom Line

With their low glycemic load, high fiber content, and minimal calories, frozen cooked carrots make an excellent addition to a blood sugar-friendly diet. Their convenience factor makes them a practical choice for quick, nutritious meals without sacrificing glycemic control.

Remember that pairing carrots with protein or healthy fats can further reduce their glycemic impact, making them an even better option for those monitoring blood glucose levels.