Nutrition

Is Carrot Good for Diabetes? Benefits & Risks - Sugar.Fit

Reviewed by

Shifa Fathima

Is Carrot Good For Diabetes?

What to eat and what not to eat is always a source of consternation for people with diabetes. Carrots are non-starchy veggies that are vital in our diet. Blood sugar levels are less affected by non-starchy foods. Carrots are high in nutrients and vitamins, and they have a low glycemic index, making them ideal for people with diabetes. 

Carrots and Diabetes

Colourful fruits and vegetables are high in nutrients, making them ideal for a balanced diet. Beta-carotene, the precursor to vitamin A, is abundant in carrots. There are also antioxidants, fibre, and other nutrients present. A medium carrot is a low-glycemic food with only 4 grams of net (digestible) carbs. Foods with low carbs and a low glycemic index have little effect on blood sugar levels.

Vitamin B-6 is a water-soluble vitamin which are essential for a variety of metabolic processes. Vitamin B1 and B6 deficiencies are seen frequently in persons with type 2 diabetes.  Furthermore, low vitamin B-6 levels are associated with an earlier onset of diabetic nephropathy.

Dietary fibre is an essential aspect of diabetic blood sugar regulation. In addition, fibre intake can assist persons with diabetes lower their long-term and fasting blood glucose levels.

On the other hand, carrots are not a very good source of calcium or iron, but their beta-carotene aids in iron absorption. Beta-carotene is also converted into Vitamin A, which regulates blood sugar levels.

Carrots have a GI score of less than 55, which is considered low, proving beneficial to diabetic patients.

Benefits to eating Carrots if you have Diabetes

Here are some benefits of incorporating carrots into your diabetes diet:

  • Carrots are abundant in several antioxidants. These antioxidants play an essential role in preventing diabetes, particularly type 2 diabetes. Antioxidants coupled with vitamin A help diabetic patients avoid various heart-related problems.
  • Carrots can also assist in losing weight. As you may be aware, losing weight is an essential element of diabetes care. 
  • Although carrots contain more sugar than some other vegetables, they are considered safe to eat. 
  • Carrots are also recognised for being high in fibre. As we know, fibre is crucial in dealing with various issues that diabetes can create.
  • This vegetable also contains plenty of vitamin A, vitamin C, folate, potassium, manganese, and other vitamins and nutrients.
  • Carotenoids included in carrots reduce your chances of cardiovascular diseases.
  • Carrots are high in soluble fibre, which helps regulate harmful cholesterol levels in the body.
  • Although it is commonly believed that eating carrots raises blood glucose levels, multiple studies have shown that if you include a vegetable in your diet and consume it in the correct amounts, you can benefit from lower blood glucose levels.
  • Another challenge people with diabetes face is impaired vision, caused by elevated blood sugar levels. The presence of vitamin A in the vegetable aids in promoting better vision in diabetic patients.

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Risks to eating carrots if you have diabetes

Some downsides to eating carrots if you have diabetes include:

  • Carrots are notorious for having a high natural sugar content, which is bad news for diabetes patients.
  • The glycemic index of carrots is relatively high. This is not something that a person with diabetes would want.
  • According to another significant study, carrots may contain vitamin E with traces of gamma-tocopherol. There’s a risk that this substance will raise your chances of getting type 2 diabetes. Studies on the benefits of carrots on diabetic individuals are still being conducted.
  • Excess carrot eating may result in a vitamin A overdose, especially if vitamin A supplements are also consumed. Carotenemia is a yellowish colouring of the skin caused by excessive carrot eating. Carrots can cause constipation if consumed in excess.

Bottomline

Along with other non-starchy veggies, carrots are an excellent addition to a diabetic’s diet. They are high in vitamin A and fibre, which are beneficial to blood sugar levels. Despite its sweet flavour, people should include carrots in their everyday diet since as they can help manage blood glucose levels. Although carrot juice contains sugar and carbohydrates, it does not raise blood sugar levels.

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