You’ve probably heard somewhere that carrots are too high in sugar and should be avoided or eaten sparingly. As a registered dietitian and nutrition expert, I am here to tell you that this is false and that carrots are a worthy addition to any balanced diet, even for those who live with diabetes. 

When it comes to nutrition for managing blood sugar, eating a balanced diet is key. Carrots are high in fiber, vitamins, and minerals and provide several health benefits. 

In this article, we’ll dig into the glycemic index and glycemic load of carrots, the benefits of eating them for controlling blood sugar, and we’ll even give you some general tips for eating healthy with diabetes. 

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What are the Glycemic Index and Glycemic Load of Carrots?

While it is true that carrots contain natural sugars, they are not considered high in sugar when compared to many other fruits and vegetables. 

The glycemic index (GI) and glycemic load (GL) are measurements that tell you how carbohydrate-based foods will impact blood glucose levels. Understanding the GI and GL of different foods can help people with diabetes make informed decisions about what to eat.

Carrots have a low glycemic index, typically ranging between 16 and 41. Eating raw carrots results in a slower and more gradual increase in blood sugar compared to foods with a higher GI. The sugar in carrots is accompanied by fiber, which helps slow down the absorption of sugar into the bloodstream.¹

The specific GI of carrots can vary depending on ripeness and how they are cooked. Cooked carrots generally have a higher GI compared to raw carrots. Boiled carrots have a higher GI than raw carrots. Steamed carrots have a slightly higher GI than raw carrots; however, they have a lower GI than boiled carrots.^1,2

<p class="pro-tip"><strong>Learn more: </strong> <a href=how-glycemic-index-and-glycemic-load-impacts-glucose> What Is Glycemic Index? Glycemic Load? How Do They Impact Your Glucose</a>.</p>

Are Carrots Good for Diabetes?

A healthy diabetes diet includes a variety of foods from all food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats. 

Vegetables are full of vitamins, minerals, fiber, and phytochemicals. Many are low in calories and carbohydrates, so you can eat more without worrying about your blood sugar. 

There are two main types of vegetables: starchy and non-starchy. Non-starchy vegetables are lower in calories, carbohydrates, and sugar, while starchy veggies contain more carbs and calories. Carrots are a non-starchy vegetable. 

Dietitians and diabetes educators often recommend filling half your plate with non-starchy vegetables to increase feelings of fullness and make your meal more satisfying with fewer calories. The other two-quarters of the plate should consist of protein and starch or grains. 

Carrots are a healthy food choice for people living with diabetes and make a great addition to a balanced diet. 

5 Benefits of Eating Carrots for Diabetes

1. Carrots are a good source of carotenoids

Carotenoids are the plant compounds found in carrots that give them their vibrant orange color. One of these carotenoids is beta-carotene, which the body uses to make vitamin A. Carotenoids have antioxidant properties, protecting cells from damage caused by free radicals. 

2. Carrots are a good source of vitamin A

Vitamin A is essential for maintaining healthy vision, supporting immune function, and promoting skin health. People living with diabetes may have a higher risk of certain eye conditions (like diabetic retinopathy), making vitamin A in carrots particularly beneficial. Recent research suggests that vitamin A may play an important role in glucose and lipid metabolism.⁵

3. Carrots are high in fiber

Fiber is a crucial nutrient for individuals living with diabetes. Carrots contain soluble and insoluble fiber, which can aid digestion, promote bowel regularity, and help manage blood sugar levels. Fiber also contributes to a feeling of fullness, supporting a healthy weight.

4. Carrots are rich in vitamin B6 

Vitamin B6 is involved in many reactions in the body. It plays a role in carbohydrate metabolism, protein synthesis, and nervous system functioning. Maintaining adequate levels of vitamin B6 is important for overall health and well-being, especially for individuals living with diabetes.⁶

5. Carrots are a great source of antioxidants

Antioxidants help protect the body against oxidative stress and damage caused by free radicals. Carrots contain various antioxidants, such as beta-carotene, vitamin C, lutein, and zeaxanthin. These antioxidants can help reduce inflammation, support heart health, and potentially lower the risk of chronic diseases associated with diabetes.⁷

Healthy Eating Habits for Diabetes

People living with diabetes are often told that they can’t have any sugar and that they strongly limit their carbohydrate intake. But this restrictive diet advice is outdated and untrue. 

Most people think of sweets and baked goods when they hear the word sugar, but fruits, vegetables, and whole grains also have sugar. The American Diabetes Association (ADA) recommends limiting the intake of added sugar and highly processed carbohydrates but highly encourages eating fruits and vegetables as part of a healthy diet.

An extremely low-carb diet like keto is not necessary for blood sugar control, either. Carbohydrates are the body’s main energy source, so eliminating them completely is problematic and not recommended. Instead, you should include carbohydrates in a balanced diet and pay attention to what you eat carbs with.

Here are some tips for healthy eating with diabetes:

1. Opt for high-fiber carbohydrates

You know by now that fiber helps increase feelings of fullness and slows digestion, delaying the release of glucose into the bloodstream. This delayed release of glucose prevents large fluctuations in blood sugar. Fiber also promotes a healthy digestive system and supports healthy cholesterol levels.⁸  

2. Eat healthy fats

Dietary fat is important for several reasons. Dietary fat supports brain and heart health. Eating more monounsaturated and polyunsaturated fats instead of trans and saturated fats can help improve heart health. Healthy fats can help reduce LDL cholesterol levels, decrease inflammation, and lower the risk of heart disease.

Eating healthy fats also supports hormone balance, which is important for reproductive health, metabolism, and overall well-being. It also allows the body to absorb fat-soluble vitamins A, D, E, & K. 

Omega-3 fatty acids are beneficial for brain health and lowering blood pressure. Healthy fat sources include fatty fish, olive oil, nuts (walnuts, almonds), and seeds (flax, chia). 

3. Cut down on red and processed meats

Red meat and processed meats are high in saturated fat. Excess saturated fat intake is associated with an increased risk of cardiovascular disease and other metabolic disorders.

Lean protein is the best option for a balanced diet. Roughly a quarter of your plate should be a lean protein source, such as chicken, fish, beans, or legumes. Avoid deep frying and charring your protein; try baking or lightly grilling instead.

4. Combine protein and fat with carbohydrates

Adding protein and fat to carbs slows digestion and increases satiety. This keeps blood sugar levels stable and keeps you feeling full for longer. Instead of eating just crackers, add some cheese and tuna. Instead of just fruit, add some low-fat Greek yogurt. 

When in Doubt, Visit a Specialist

Sometimes people living with diabetes may need to visit a specialist, such as an endocrinologist, registered dietitian nutritionist, or certified diabetes educator.

If you are newly diagnosed or have poor blood glucose control, it’s important to meet with a healthcare professional specializing in diabetes management. Managing diabetes requires a comprehensive understanding of the condition, treatment options, blood glucose monitoring, medication management, and lifestyle modifications.

If you’re considering changing any part of your diet or lifestyle, it’s important to have the help and support of a specialist. They can provide personalized guidance on carbohydrate counting, meal planning, weight loss, physical activity, and other lifestyle modifications to ensure the changes are safe, effective, and sustainable.

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