Carrot a low Glycemic index vegetable for diabetics:
Glycemic index (GI) is a measure of how quickly a food can make your blood sugar (glucose) rise. Only foods that contain carbohydrates have a GI. Foods such as oils, fats, and meats do not have a GI, though in people with diabetes, they can affect the blood sugar.
The glycemic index (GI) assigns a numeric score to a food based on how drastically it makes your blood sugar rise. Foods are ranked on a scale of 0 to 100, with pure glucose (sugar) given a value of 100. The lower a food's glycemic index, the slower blood sugar rises after eating that food.
Glycemic load(GL) refers to the amount of carbohydrate consumed multiplied by the rate at which the carbohydrate is metabolized and enters the bloodstream (glycemic index)
The GL of a single food is calculated by multiplying the GI by the amount of carbohydrate in grams (g) provided by a food serving and then dividing the total by 100 (4): GLFood = (GIFood x amount (g) of available carbohydrateFood per serving)/100.
Glycemic index of raw carrot is 49 where as of cooked carrot is 39.
The Glycemic load (GL) is worked out by the following formula: GL = GI x carbohydrate / 100.
Glycemic load of raw carrot=
GI 49×carbohyrate per 100 gm 10/100
= 4.9 GL of raw carrot
Glycemic load of cooked carrot=GI 39×carbohyrate per 100 gm 10/100
= 3.9 GL of cooked carrot
Glycemic load of both raw and cooked carrot is less than l0 means low.
Carrot is one of the super vegetables having low effect on blood sugar.Two small raw carrots have a glycemic load of about 8. That also puts carrots in the low glycemic load group.
Low glycemic load: 1-10. Medium glycemic load: 11-19.
"Carrots are considered a nonstarchy vegetable, along with options such as broccoli and lettuce,” Ficek says. “These foods are safe for people with diabetes to eat at each meal without worry that glucose levels will spike".
A medium sized carrot contains only 4 grams of net (digestible) carbs and is a low-glycemic food. Foods that are low in carbs and low on the glycemic index tend not to have a very large impact on blood sugar levels. Research also suggests that the nutrients in carrots may be beneficial to people with diabetes.
The Glycemic Index value of carrots is below 55, which comes under a low score. And, this proves why carrots are good for diabetic patients. Carrots contain: 2.8 gm of dietary fiber.
A type of food with a high GI score will raise blood sugar levels more than a food with a low GI score. The American Diabetes Association consider foods with scores of 55 or under to have low GI scores. Boiled carrots have a GI score of 33, and raw carrots score even less.
Carrots can be a safe choice if you have diabetes and are watching your blood sugar levels. They're also non-starchy vegetables. So you can even enjoy small amounts of carrots if you're following the ketogenic, or keto, diet.
Carrots and diabetes:
There’s truth behind the saying, “eat the rainbow.” Colorful fruits and vegetables are full of nutrients for a healthy diet. Carrots are well-known for containing beta-carotene, the precursor to vitamin A. They also contain antioxidants, fiber, and other nutrients.
Research also suggests that the nutrients in carrots may be beneficial to people with diabetes.
Vitamin A: In one animal study, researchers investigated the importance of vitamin A in blood glucose control. They found that mice with vitamin A deficiency experienced dysfunction in pancreatic β-cells. They also noticed a decrease in insulin secretion and subsequent hyperglycemia. These results indicate that vitamin A might play a role in blood sugar control for people with diabetes.
B vitamins play an important role in many different areas of metabolism. One study found that a deficiency in vitamins B-1 and B-6 was common in people with Type II diabetes. Furthermore, the initial development of diabetic nephropathy was more common if vitamin B-6 levels were low. This research suggests that low vitamin B-6 levels may negatively affect diabetes outcomes.
Fiber: Dietary fiber intake is an essential part of blood sugar management in diabetes. A recent review of 16 meta-analyses shows strong evidence that dietary fiber intake may help reduce the prevalence of Type II diabetes. In addition, for people with diabetes, fiber intake can help reduce both long-term and fasting blood glucose levels.
Information compiled by:
Dr. Bhairavsinh Raol