Are carrots bad for diabetes

Are carrots bad for diabetes?

There are some individuals who believe that carrots spike blood sugar levels and therefore must be avoided by diabetics. Diabetes patients would be concerned about this. But is that truly the case? Are carrots bad for diabetes?

In this article, we look at the effects that carrots can have on blood sugar, whether they are bad for diabetes and how they can help a diabetic’s health if possible.

Are carrots bad for diabetes?

The simple answer is no. Carrots are good for diabetes. Carrots’ high fiber content aids in the gradual absorption of carbohydrates. This aids in preventing blood sugar increases after meals.

Their high fiber content aids weight loss by suppressing hunger pains. Diabetics are at an increased risk of developing eye illnesses such as diabetic retinopathy. Carrots are helpful for eye health because of their high vitamin A concentration.

According to the American Diabetes Association (ADA), people with diabetes can consume carrots because they are a non-starchy vegetable. Carrots, in fact, may help diabetics since they contain the following compounds:

Vitamin A

Low vitamin A levels may be an independent risk factor for diabetes, according to a 2015 study published in the journal Diabetes Management.

Another study published the same year in Endocrine, Metabolic & Immune Disorders Drug Targets cautions persons with chronic disorders affecting carbohydrate intake, such as diabetes, to make sure they get adequate vitamin A.

This is especially important for persons with type 1 diabetes, in which the body’s T lymphocytes target insulin-producing beta cells. In the pancreas and in the formation of these beta cells, vitamin A is critical.

Vitamin A also aids in immune function regulation, such as T-cell-mediated immunity, which may influence the onset of type 1 diabetes. Carrots are high in vitamin A, with 835 micrograms per 100 grams.

Fiber

More fiber in your diet can help you fight diabetes by lowering blood glucose levels and increasing insulin resistance and sensitivity.

Vegetables, fruits, and minimally processed grains should provide 20–35 g of fiber per day to diabetics. Carrots have 2.8 grams of fiber per 100 grams.

Carotenoids

Carrots are high in carotenoids, which are a form of pigment. These chemicals are mostly found in orange and yellow fruits and vegetables in the diet. Carotenoids are found in the pigment of a person’s eyes, and their antioxidant action helps protect the retina from injury.

Carotenoids may protect against diabetic retinopathy, according to certain studies.

Diabetic retinopathy is a condition that can cause vision loss and is a common side effect of diabetes.

According to a 2015 study, eating a diet rich in alpha and beta carotene may help to lower the incidence of type 2 diabetes.

Carrots are high in these carotenoids, with 8,285 micrograms of beta carotene and 3,477 micrograms of alpha carotene per 100 grams (g).

Carbohydrates that are good for you

The fundamental purpose of diabetic treatment is to control blood glucose or blood sugar levels. The overall amount of carbohydrates consumed by a person has a significant impact on these levels.

5.84 grams of carbs are found in a medium raw carrot. Carrots are a healthy source of carbs, yet they are not always low in carbohydrates.

Carbohydrates should account for 45 percent of calorie consumption for those with diabetes, according to the Centers for Disease Control and Prevention (CDC).

Counting carbs and maintaining them within a healthy range can help a person control their blood sugar levels and avoid diabetic consequences like heart disease, kidney disease, eyesight loss, and stroke.

Different ways to consume carrots

Here are some creative ways to incorporate carrots into your diet:

Soup with Carrots

Carrots can be added to traditional tomato soup. With some onion, garlic, and black pepper, cook them together. This brightly colored soup also aids in weight loss.

Carrot Sabzi

2 carrots, diced; 1 onion, finely chopped. Make a vibrant sabzi using half a bowl of green peas and your favorite seasonings.

Salad with Carrots

A colorful and nutritious salad made with grated raw carrots, moong sprouts, and sliced tomatoes, seasoned with green chilies and black salt.

How much and how often should you eat carrots as a diabetic?

Carrots are flexible vegetables that may be consumed at any time of day by a diabetic. To get your daily dose of fiber and vitamin A, simply add one or two carrots to any of the following meals:

You can start your day with “ABC juice” which is Apple, Beetroot, and Carrot juice.

For lunch, toss a shredded carrot into your salad, and for dinner, your meal should consist of carrot-beetroot soup.

Other health benefits of carrots

  • A well-known risk factor for heart disease is high blood cholesterol. Carrot consumption has been associated with reduced cholesterol levels.
  • Carrots, as a low-calorie food, can help you feel fuller and eat fewer calories at subsequent meals. As a result, they may be a helpful addition to a weight-loss regimen.
  • Carotenoids-rich diets may help protect against a variety of cancers. This covers malignancies of the prostate, colon, and stomach. Women with high amounts of carotenoids in their blood may have a lower risk of breast cancer [source].

Carotenoids may protect against lung cancer, according to older research, but later investigations have found no link.

  • Carrot consumption has been associated with a lower risk of cancer and heart disease, as well as better eye health. This vegetable may also be an important part of a successful weight-loss regimen.

Night blindness is more common in people with low vitamin A levels, which can be alleviated by consuming carrots or other foods high in vitamin A or carotenoids. Carotenoids may also lower your risk of macular degeneration as you become older.

Carrot overconsumption has risks.

Carrot eating in excess may result in a vitamin A overdose, especially if vitamin A supplements are also consumed. Carotenemia is a yellowish coloring of the skin caused by too much carrot consumption.

Carrot eating in excess might cause constipation.

Do carrots boost blood sugar levels?

Because carrots have a low glycemic index and a high fiber content, they lower blood sugar levels by decreasing sugar absorption in the blood.

Are carrots bad for type 2 diabetes?

Carrots have a GI of 55, which is considered low. This makes them a low-carb snack that gradually but not steeply elevates blood sugar levels.

Carrots are high in fiber, which makes you feel fuller for longer and helps you lose weight. Carrots are beneficial to people with Type 2 diabetes for both of these reasons.

Carrots and beets are safe to eat for diabetics.

Beetroots have a medium Glycemic Index but a low Glycemic Load, whereas carrots have a low Glycemic Index. Beetroots are also high in antioxidants and fiber. As a result, diabetics may benefit from consuming carrots and beets.

How many carrots should a diabetic consume?

A diabetic can eat a handful of carrots every day without risk. Carrots are non-starchy, low-calorie, and high-fiber foods that help control blood sugar and reverse insulin resistance.

Summary

Carotenoids, fiber, and vitamin A are all chemicals found in carrots that can help manage blood sugar levels and prevent consequences including diabetes-related eye damage.

Non-starchy veggies, such as carrots, are safe to eat for diabetics. It is possible to avoid boosting the GI score by eating them raw or simply heating them.

Therefore, carrots are not bad for diabetes and are actually recommended for people living with diabetes.

WRITTEN AND EDITED RESPECTIVELY BY:

Michael Sarfo
Content Creator at Wapomu

Michael Sarfo is a graduate of the University of Ghana, Legon. He is a content creator for enochkabange.com and a writer for Wapomu

Dr. Ehoneah Obed is a registered pharmacist and a member of the Pharmaceutical Society of Ghana. He has a Doctor of Pharmacy degree from Kwame Nkrumah University of Science and Technology and has experience working in a Tertiary hospital as well as various community pharmacies. He is also a software engineer interested in healthcare technologies.

His love for helping others motivates him to create content on an array of topics mostly relating to the health of people and also software engineering content.

He is knowledgeable in digital marketing, content marketing, and a host of other skills that make him versatile enough to uplift any team he joins.

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