As a person with diabetes, you may have wondered what foods you can or can’t have.
You may have also been told by friends and family that certain foods or food groups are “bad” for you now that you have diabetes… like carrots, for example. They’re too sweet, right?
Coming to you straight from a dietitian: are carrots good if you have diabetes? Keep scrolling because, in this blog post, you’ll learn why you CAN eat carrots as a person with diabetes but also why you should!
Diabetes 101
Let’s start with some basics about diabetes.
It begins with eating carbohydrates (also referred to as carbs or sugars). Our bodies utilize sugars in our foods for energy.
In order for this energy to be used, our pancreas sends out a hormone called insulin to help.
Insulin works to move the sugar fuel from our blood into our body’s cells so that we use that energy for all of our daily activities like walking, breathing, digesting our food, and more.
If we aren’t making enough insulin, or our body isn’t listening to insulin, the sugar stays in our bloodstream. This level of sugar in our blood can get too high and be dangerous for our health. This is known as diabetes (1).
Managing your diabetes is about managing your carbohydrates; you need enough for energy but not so much that your blood sugars go high.
On that note, let’s now talk about what types of foods contain carbs.
What Counts as a Carb?
Carbs – aka carbohydrates – are one of the three main nutrients that our bodies depend on for energy. The other two are protein and fats.
The three types of carbs are sugars, starches, and fiber. These different carbs can affect your blood sugar differently, so it is helpful to understand what they are and which foods “count” in which category.
Here’s the breakdown.
Sugars
When we refer to sugars, we’re talking about sugar in its most basic form. For example, table sugar (aka granulated sugar).
Table sugar is commonly used as an ingredient when we bake cookies or pastries. You may even add it to your evening tea!
In addition to regular table sugar, food items like candy, soda, fruit juice, milk, and some dairy products also count as simple sugars.
When we consume these sugars, they stay in our system for 30-60 minutes and give us some quick energy and cause a large spike in our blood sugars (2,3).
Starches
Rice, potatoes, and pasta are staples in many cultural diets that you love and enjoy.
These food items are classified as starches because they are composed of more complex sugar arrangements, and they take a longer time to digest in our bodies. Because they take longer for our bodies to digest, the effect on blood sugar is much more gradual, thus causing smaller spikes in blood sugar.
Other foods that are classified as starches include grains, breads, cereals, corn, peas, and sweet potatoes.
It is really common for people to think that they’re no longer allowed to enjoy noodles, rice, and other starchy foods once they have diabetes; let me reassure you that you CAN eat these foods.
What a registered dietitian can help you with is eating these foods in the right portions so that you enjoy your meals AND have stable blood sugars. Keep reading for these tips!
Fiber
Last but not least, let’s talk about fiber.
Fiber is a type of carb that our bodies actually can’t digest. Its purpose in the body is to promote regular bowel movements and a healthy gut by helping good bacteria grow (3).
Fiber is found in foods like fruits and vegetables, whole grains, beans, and legumes.
Non-starchy veggies, like carrots, tomatoes, broccoli, and cabbage are especially great for persons with diabetes since they are high in fiber, vitamins, and minerals but low in carbs.
The best part is that fiber has minimal effects on blood sugar, so you can choose these types of foods and feel reassured that you’re getting all your vitamins and minerals while managing your blood sugar levels, too.
Basics of Carb Counting
As a person with diabetes, the phrase “carb counting” may have come up in conversations with your doctor or dietitian.
Carb counting at meal times simply means that you add up all the grams (g) of carbs at your meal. If you are using insulin, the amount of carbs in your meal is commonly used to determine how much insulin to give yourself.
Per meal, it is recommended to have approximately 45-75g of carbs or 3-5 servings.
1 serving is considered 15 g of carbs. For snacks, shoot for 15-20g of carbs.
The Center for Disease Control (CDC) provides a comprehensive list of common foods and their serving sizes here (5).
If you’re interested in practicing carb counting, check out this resource I’ve created.
Now that we know how veggies like carrots act in our bodies, let’s explore how we can count them on our plates.
The Carbs in Carrots
Let’s get something straight here – carrots DO count as a carb.
But here’s the kicker: carrots consist mostly of water and fiber. So while carrots are carbs, they are high in fiber and don’t cause a spike in our blood sugar.
When we count non-starchy vegetables – like carrots or tomatoes –we can break some of the rules we established before.
Instead of our 1 serving = 15 g of carbs rule, use this guideline for non-starchy veggies on your plate:
½ cup, cooked = 5 g carbs 1 cup, raw = 5g carbs
Here are a few examples with baby carrots and sliced carrots.
According to the USDA, 12 baby carrots are equivalent to 1 cup (6). If you want to add baby carrots to your dinner, it depends on if you plan to eat them raw or cooked.
- If you eat them cooked, 6 baby carrots = 5 g carbs
- If you eat them raw, 12 baby carrots = 5 g carbs
Let’s try again, but now with sliced carrots. Note: 2 medium carrots will yield 1 cup of sliced carrots (6).
- If you eat them cooked, ½ cup of sliced carrots = 5 g carbs
- If you eat them raw, 1 cup of sliced carrots = 5 g carbs
What can be interesting (and also confusing) is that it isn’t just the total amount of carbohydrates in a food that influences how it will change your blood sugar; it also matters how much fiber is in the food.
One way that we can better predict how a portion of food will change our blood sugar is by learning the glycemic index and glycemic load of foods. (But don’t worry about this if you’re just getting started learning to manage your diabetes – this is a bit more advanced.)
Glycemic Index vs. Load
We know that carbs have an effect on our blood sugars, but have you ever wondered what happens in our bodies after we eat different types of carbs?
The glycemic index and glycemic load can help to explain why carrots are good for diabetics.
Glycemic Index
The glycemic index rates food on a scale of 1-100, with 100 meaning that the spike in blood sugar levels is compared to pure sugar. The glycemic index compares the same amount of carbohydrates from one food to the next, so the portion tested isn’t always what a person might eat in a meal.
Carrots have a reputation for having a high glycemic index, but the truth is that there isn’t a single glycemic index number for all carrots. Carrots have a glycemic index ranging from 16-92, depending on how they are cooked and prepared (4). When carrots are eaten raw, boiled, or cooked from frozen with no salt, their glycemic index ranges from 16-49, falling into the low glycemic index category.
Adding salt while cooking likely increases the breakdown of the starch and results in an increased glycemic index, so adding seasonings after cooking is a healthier alternative.
| Score | Category |
| 0-55 | Low |
| 56-69 | Medium |
| 70-100 | High |
Glycemic Load
On the other hand, the glycemic load not only takes into consideration the type of food, but it also accounts for the serving size of the food that people typically eat (4).
Carrots fall into the low glycemic load category, with scores ranging from 2-9 (4).
So, what does this mean for you and your plate?
This means that while carrots count as carbs, they won’t create a large spike in your blood sugar, and no matter if you eat 1 cup or 3 cups, your blood sugars won’t skyrocket.
| Score | Category |
| 0-10 | Low |
| 11-19 | Medium |
| 20+ | High |
Still not sold that carrots are good for diabetics? Let’s dive deeper into the nutrients that carrots contain.
Nutritional Benefits of Carrots
Carrots are more than just an orange vegetable.
To put into perspective the nutritional benefits of carrots, just a ½ cup of raw carrots provides 459 mcg of vitamin A, about 51% of our daily needs (7)!
Vitamin A, as you may have been told growing up, is super important for our eye health since it contains beta-carotene that turns into Vitamin A to keep our eyes, skin, and immune system in tip-top shape.
In addition to that load of vitamin A, carrots contain (6):
- Fiber (aids in proper digestion and maintaining satiety)
- Calcium (for bone, heart, and muscle function)
- Potassium (for fluid regulation as well as muscle contractions)
- Biotin (for nutrient metabolism)
- Vitamin C (aids immune system)
- Vitamin K ( involved in bone health and blood clotting)
These nutrients- fiber, calcium, potassium, biotin, vitamin C and K, all play a role in keeping our bodies running properly.
By adding carrots to your dish, not only are you helping maintain good blood sugars, you are boosting your daily nutrient intake, too!
Which is best; fresh, frozen, or canned?
Carrots are versatile vegetables because they can be eaten and cooked in a variety of ways.
But is there one best way to eat carrots?
The answer is no. Fresh, frozen, and canned carrots can be nutritious, delicious additions to your meals no matter how you buy them.
And the best way to eat carrots is however you enjoy them most!
Most people prefer frozen and canned carrots because they are convenient, so if you are looking to simplify your cooking routine, look for these items at your local grocery store.
And if you really want to go the extra mile and improve the nutritional quality of your meals, look for “low-sodium” and “salt-free” options to decrease your daily salt intake.
Here’s a list of healthy ways you can cook fresh, frozen, or canned carrots:
- Roasting/Baking
- Steaming
- Sautéing
- Air-frying
How to Add Carrots to Your Diet
Hopefully by now, you are excited to add carrots to your plate!
As mentioned above, there are sooo many ways to cook and enjoy carrots in your meals and snacks.
If you find yourself struggling to add veggies, like carrots to your plate, you are not alone.
Here are a few helpful tips when adding carrots to your meals:
- Snacking on raw carrots? Try pairing them with a side of hummus or peanut butter. This way, you are getting your veggies in, while also creating a snack that keeps you full and your sugars at bay.
- Maybe you’re having salmon for dinner? No problem! Sauté or steam those carrots and toss ‘em on your plate. They’ll go great with a side of potatoes or rice, too!
- Dress up any salad with carrots- slice, shred, or dice them.
What About Other Veggies?
Carrots aren’t the only vegetable that are good for people with diabetes!
As you learn more about what foods impact blood sugar levels, it’s important to note that a balanced diet is key. There are other fruits and veggies that can be enjoyed, even if you are a person with diabetes. Here are a few other posts to check out:
- Is Beetroot Good for Diabetes?
- Is Corn Good for Persons with Diabetes?
- Is Mango Good for Diabetes?
- Can Persons with Diabetes Eat Watermelon?
Why You Should Eat Carrots if you have Diabetes
Carrots are a great vegetable to add to your diet as a person with diabetes because they are high in fiber, contain many essential vitamins and minerals, and do not raise your blood sugar.
If you are still weary about carrots and how certain vegetables can fit into your diet, check out On the Plate! Eating to Keep your Blood Sugar in Check.
