Management of blood glucose is a complicated task. Before including any food in the diet requires you to be extra careful. A lot of seemingly healthy foods can even cause a surge in blood sugar levels. Many people believe that the natural sweetness in carrots can cause imbalance in blood sugar. In this post, we will know more about the safety of carrots in diabetes.
Carrots and Diabetes
Rainbow vegetables are often advised to people as it gives them a variety of nutrition. Colorful vegetables, and fruits provide plenty of nutrients that fulfills daily dietary needs. Carrots has beta-carotene, that is a source of vitamin A, fiber, antioxidants, and other essential nutrients.
Nutritional profile of Carrot:
One medium sized fresh contains only provides four grams of digestible carbohydrates. It is a low GI food. Due to these properties, carrots serve as the safe and healthy inclusion for diabetes. Consuming it doesn’t lead to spike in blood glucose levels.
- ½ cup of cooked carrots provides 2 grams of dietary fiber, 6 grams of carbohydrate, 27 calories, and good amounts of vitamin A, vitamin K, and B Vitamins.
- 1 cup of raw carrot provides 3 grams of fiber, 12 grams of carbohydrates, and 50 calories. You get twice vitamin A as available in cooked form of carrot, Vitamin C, Vitamin K, B Vitamins, and 12 % of potassium.
Vitamin A: Vitamin A is important for proper functioning of β-cells in pancreas. If your diet is deficient in this vitamin, then it can cause dysfunction in pancreas. Carrots have abundance of vitamin A in it that helps in managing blood glucose. Eating adequate amounts of Vitamin A leads to reduction in production of insulin in the body, and cause Hyperglycemia. Carrots are a good source of vitamin A that controls blood sugar in diabetics.
Vitamin B-1, and Vitamin B-6:
Metabolism plays a significant role in diabetes. B vitamins in carrot boosts the rate of metabolism in body and keeps diabetes under control.
Fiber is important for management of cholesterol, and blood sugar. This essential nutrient forms an integral part in a Type 2 diabetes meal. Carrots have plenty of dietary fiber that manages blood sugar effectively. Fiber intake reduce long-term as well as fasting blood sugar levels.
This shows that carrots when consumed in limited quantities provides the body with essential amounts of daily nutrients, minerals, and vitamins to suit your body requirements. Doctors advise diabetics to eat plenty of non-starchy vegetables like broccoli, zucchini, and carrots. At least ½ of the plate should include fiber-rich nutritious vegetables.
The GI of Carrot
GI, or Glycemic Index, is a tool that people use to evaluate the safety, and suitability of foods before including them into the diet. Foods with low GI prevents sudden increase in sugar levels, and can effectively manage the blood sugar levels.
Carrots have a GI value of 41, that is considered to be “moderate” on GI scale from 1 to 100. This is due to the natural sweet taste of the carrot. Doctors advise people to reduce their consumption of carrots to keep the blood sugar under control.
Carrot is not a sugar loaded food
It is a normal perception in people that carrot is a sugar-laden risky food for diabetes. According to health experts, carrot is a non-starchy vegetable that prevents spike in glucose levels. Raw carrots have less GI than cooked form of carrots. This is because when you cook it, carbohydrates present in the vegetable becomes more bioavailable. So, when you stick to raw form of consumption, it will have minimal effect on blood glucose.
Carrots are a good option for diabetics to satisfy their sweet cravings. Eating it in moderate amounts will nourish your body, and also aids in effective management of blood glucose levels.
They are Versatile
Carrot are a versatile food. You can enjoy them in a variety of ways. it is also an affordable food that is easily available throughout the year. Carrot is advised to eat them in raw form. You can either eat them as a whole, or add in your healthy soups, curries, and green salads. A cooked or stir-fry raw in a frittata is a good option to relish it. Pair it with low Gi foods like whole grains, legumes, cereals etc. to make it healthier, and safer for diabetics.
Carrots are a healthy option for diabetics. In addition to consuming carrots in moderation, it is important to adopt an active lifestyle, and regularly monitor the blood sugar glucose levels. It will help in efficient management of diabetes.