You may think carrots are high carb like many other root vegetables, but they're not! They're surprisingly easy to fit into a diabetic diet.
Carrots are considered low glycemic with a value of 32 on the index scale.
Glycemic load varies with serving size, but with only 15 carbs per serving they are low carb and a great vegetable to eat with diabetes.
Yes; there are natural sugars in carrots, but not enough to be concerned about spiking blood sugars.
Carrots Glycemic Index & Glycemic Load
This data is pulled from the international glycemic index tables updated in 2021. No distinction was made between baby carrots and mature carrots.
Carrots have a low glycemic index of 32, and a low glycemic load of 3 if you limit the serving size to 1 cup.
Fresh carrot juice has a glycemic index of 43, and a glycemic load of 4 in a portion of 25 carbs. However, take caution when drinking juices because the carbohydrates are digested more quickly.
Carrot Nutrition (1 cup sliced):
There is little variation in nutritional data between cooked and raw carrots. The following is pulled from the USDA FoodData Central database.
- Calories - 67
- Fat - 0g
- Carbs - 15g
- Fiber - 5g
- Protein - 2g
Carrots are an excellent source of Vitamin K, and a good source of Vitamin A and fiber.
Can a diabetic eat carrots?
Yes carrots can be eaten with diabetes. They are lower carb, with fiber, and fairly filling, so it would be hard to max out your carb limit with just carrots.
How many carrots can a diabetic eat a day?
One cup of carrots is equal to one carb choice, or 15 grams of carbohydrates. Portion accordingly to stay within your carb limits per meal.
The safest way to eat any carb is to pair it with healthy fats and protein.
Carrots will not spike blood sugar if eaten in a reasonable portion, and/or paired with protein and healthy fats. Carrots are low glycemic with a rating of 32, and have a low glycemic load of 3 when portioned to 1 cup.
Yes, carrots are a low glycemic food with an index value of 32 according to the 2021 update of the international glycemic index tables.
Carrots cannot lower blood sugar on their own. Like all vegetables, carrots have more carbohydrates than any other macro-nutrient, and carbohydrates are what raise blood sugar. The fiber in carrots help regulate blood sugar, but eating carrots cannot be a therapy to lower blood sugar.
Carrot juice will raise blood sugar faster than eating carrots because it is in liquid form, and it has more sugar and less fiber due to its processing, even when freshly pressed. Still, carrot juice has a low glycemic value of 43 and glycemic load of 4; not far from cooked carrots.
Approximately half of the carbohydrates in cooked carrots are sugars, but keep in mind that all carbohydrates break down into sugars. Carrots also have a good amount of fiber and magnesium, both of which regulate blood sugars.
Recipes with Carrots
- I also like eating carrots with this fruit dip.
More Glycemic Index Info
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- Potato GI
- Best fruit for diabetics
- Is watermelon bad for diabetics?
- Mango in diabetes
More to See
Share with us how you eat carrots in the comments below.
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