Are carrots good for diabetics? Nutrition information on carrots.
There are so many types of vegetables in the market. In the winter season, carrots are available in the market abundantly. A colorful vegetable means a lot of vitamins and minerals. Today we will go to discuss carrots’ nutritional values.
Nutrition information on carrots
We know carrot is very nutritious food. Let’s dive into its nutritional information. A 61g (medium) carrot includes about
- Energy 25 kcal
- Carbohydrate 5.84 gm
- Total sugar 2.89 gm
- Fiber: 1.71 gm
- Fat 0.146 gm
- Protein: 0.567 gm
- Sodium: 42.1 mg
- Potassium: 195 mg
- Calcium: 20.1 mg
- Phosphorus: 21.4 mg
- Iron: 0.183 mg
- Magnesium: 7.32 mg
- Vitamin A: 10,200 IU
- Vitamin E: 0.403 mg
- Vitamin B-6: 0.084 mg
- Folate: 11.6 micro gm
- Zinc : 0.146 mg
Carrot also contain thiamin, riboflavin, pyridoxine, cyanocobalamin, pantothenic acid and vitamin K.
So only one carrot can give so many of our required nutrients. Let’s see what other things a carrot can do.
Are carrots good for diabetics?
Diabetes is a lifelong disease that tends to turn into various diseases. A balanced diet rich in essential nutrients can help a diabetic patient reduce these complications. Diabetic patients can reduce the complications that can arise from the disease itself. They need to control blood sugar through a balanced diet and proper exercise to achieve it. Carrot is a good source of multiple nutrients that can fit into a balanced diet. Are carrots good for diabetics is a highly asked question by diabetic patients. We can go through the carrot’s nutritional value to understand its answer.
Glycemic Index of carrot for good diabetes control:
Carrot is an orange-colored vegetable. There is a saying “eat rainbow”. Because different colors provide different nutrients those are very healthy for us. Nutritionally carrot is rich is lutein and Zeaxanthin, which are natural antioxidants. Diabetic patients often suffer from hyperglycemia (abnormally high blood sugar) which leads to oxidative stress to their body.
Where antioxidants help us to reduce the oxidative stress inside our body.
Diabetic patients are advised to take foods considering low glycemic index and low glycemic load foods. In both ways carrot is convenient for our body.
Glycemic index starts from 0 to 100 based on the food’s capacity to rise blood sugar. If it is below 55 it is considered as low glycemic food.
Foods with low glycemic index usually rise less spike of blood sugar. Blood sugar spike harms a diabetic patient mostly.
Raw carrot’s glycemic index is 30 and its glycemic load is 2.
Cooked carrot’s glycemic index is 85 and its glycemic load is 4.25. Hence raw carrot can easily be taken by a diabetic patient.
Glycemic load counts the total food load on blood. As we take different foods in one plate, so different foods give different glycemic load. It mostly depends on the recipe of the food preparation. If we add sugar with carrot the glycemic load will skyrocket. So, it depends on what you choose to add with carrot.
It is safer to eat carrot with other low glycemic index foods. Like string beans, tomato, mushrooms, pepper, broccoli, asparagus etc. It won’t skyrocket a diabetic patient’s blood sugar unless he takes high glycemic index foods with carrots. In this way carrots are good for diabetics.
Carrots glycemic load will decrease if it is mixed with vinegar or oil. One study found that cooked carrot doesn’t increase the blood sugar like cooked potato.
Carrot mimics anti-diabetic drug
Diabetic patients suffer from insulin resistance. They also produce less amount of insulin inside the body. They often need medications. One medication is thiazolidinediones (TZDs). Carrots contain one type of chemical compound (acetylenic oxylipins). This compound mimics like an important medication (Thiazolidinediones: TZDs) for diabetes. And they do not exert any side effects to the patient. In this way carrot is a natural way of controlling diabetes.
Carrots contain natural antioxidants
Carrots are source of natural antioxidants like vitamin A, vitamin E and zinc. The combination of vitamin A, vitamin E and zinc help to reduce blood sugar in diabetic patients.
And they also prevent or delay the onset of diabetes in pre diabetic patients. It is easier for insulin management for them when they take these nutrients as supplements. Carrot is a wholesome package of these nutrients. So, carrots are very good for diabetic patients.
It is observed in studies that diabetic patients are usually very deficient from vitamin A, vitamin E and zinc. These nutrients act as antioxidants and prevents cell damage. Carrots can provide these nutrients in food form. And they also can be taken daily. Are carrots good for diabetics? Yes, they are not only good but very much beneficial in terms of controlling high blood sugar.
Vitamin B6 and diabetes
Several studies have shown that vitamin B-6 deficiency is strictly related with both initiation and complications of diabetes mellitus. These studies also shown the supplementation of vitamin B6 can reduce the complications in type 1 diabetes. Carrots contain vitamin B6. It can be beneficial for diabetic patients for longevity with less health problems.
Fiber content of carrots are good for diabetics
Blood sugar managing becomes easier if a patient can take a significant amount of fiber in his/her daily diet. Carrots contain a generous amount of fiber. They cannot be digested by our gut. Without increasing blood sugar, they can give a wholesome meal. Carrots are rich in fiber which is good for diabetic patient to prevent high blood sugar.
Diabetic patients are also in high risk of developing heart diseases. Fiber can take back triglycerides and cholesterol from blood. In this way fiber can reduce the chance of increasing heart disease in diabetic patients.
Other benefits of carrots for a diabetic patient:
For better eyesight:
Carrots superpower is they can help us maintain very good health of our eyesight. It helps us to prevent so many kinds of eye problems such as xerophthalmia, night blindness, cataracts, etc.
A carrot contains lutein, which reduces the chance of blurry eyesight with age. With increasing age, it is becoming hard to read and write without glasses. Diabetic patients gradually lose their vision. This process is called diabetes retinopathy. Evidence reveals that carrots can reduce the process of diabetic retinopathy.
To Prevent Cancer:
Carrot contains carotenoids and anthocyanin. Both of them make the color of carrot. They act as an anti-cancer agents. They also give fibre, which can prevent colon cancer of diabetic patients. One carrot a day can help a diabetic patient from getting cancer.
So, including a carrot in your daily food habit will help you to prevent cancer.
Heart Health:
Carrot’s anti-oxidants are very useful in preventing heart diseases. Hypertensive people can eat a carrot to prevent getting high pressure as it contains a good amount of potassium. Potassium helps to control the high pressure and maintain a good heart health. Are carrots good for diabetics is no more a question. Because diabetic patients are very prone to develop heart diseases. Carrot can help them to reduce the chance of having any heart disease.
Bowel health:
Carrot contains a good amount of fiber. Fiber is very helpful for a regular bowel movement. A carrot can help you if you have constipation issues and can prevent Piles and other gastrointestinal diseases. Carrots are good for diabetics to prevent gastrointestinal issues.
Bone Health:
Vitamin K and calcium both are required for a good bone metabolism. Both of them are present in carrot. As diabetic patients age, they become more prone to have bone disorders. Along with vitamin D, carrot can reduce the chance of having bone diseases in a diabetic patient.
So, they can help us to maintain a good bone also.
Anti-aging property:
There are so many kinds of anti-aging cosmetics in market. We rush for them regularly. Do you know carrot itself is an anti-aging food? If you are concerned about your aging and look, you easily can incorporate one carrot in your daily diet. We can take carrot both in raw and cooked form. But it is much better to take it in raw form so that the vitamins can remain intact. Diabetic patients can take carrot easily and can have these effects in their body.
Final thoughts
Maintaining a balanced diet and exercise can reduce blood sugar in diabetic patients. Even 5% of lowering body weight can reduce the blood sugar level. Carrots are rich in diabetic-friendly nutrients and also help to reduce blood sugar a lot. We can easily conclude that carrots are very good for diabetic patients.
B.Sc, M.Sc (Food And Nutrition) (DU)
Clinical Dietitian and Nutritionist.
Lubana General Hospital & Cardiac Center.
Dhaka, Bangladesh.
