Carrots contain carbohydrate, so they will cause your blood sugars to rise. Carbohydrate, unlike protein or fat, is a type of nutrient that affects your blood sugar. But unless you eat a very large amount of carrots, the rise in your blood sugar will be minimal. A cup of carrots contains about 5 percent of the total carbohydrate a healthy adult should consume daily in a 2,000-calorie diet.
Carbohydrate in Carrots
It takes about 6 grams or more of total carbohydrate to raise your blood sugar, according to MayoClinic.com. A single medium carrot contains 5.84 grams of carbohydrate. One serving of carrots – 1 cup chopped – contains about 12 grams of total carbohydrate. Total carbohydrate includes sugar, starch and fiber. The majority of the carbohydrate in carrots is sugar – about 6 grams in 1 cup. Carrots contain only a small amount of starch, approximately 2 grams per cup. Carrots are a good source of fiber – 1 cup contains about 4 grams.
Blood Sugar and Digestion
After you consume carrots, the food material goes to your stomach to be digested. During digestion, nutrients are broken down into their simplest form. In your stomach, an enzyme called amylase breaks down sugar and starch into glucose, the simplest form of sugar. The glucose molecules move out of your stomach and into your small intestine, where they are absorbed into your bloodstream, causing your blood sugar levels to rise. The sugar and starch in carrots will raise your blood sugar because they get broken down into glucose, but fiber in carrots is indigestible. It passes through your body intact.
Carbohydrates and Glucose
Carbohydrates are an essential part of a healthy and balanced diet. Carbohydrates provide your body with its primary source of energy – glucose. The cells throughout your body need glucose in order to function. Carrots make an excellent choice of carbohydrate, as they are high in dietary fiber, yet relatively low in total carbohydrate. Even people who are on a carbohydrate-restricted diet, such as those who have Type 2 diabetes, can healthfully include carrots in their daily diet.
Vegetable Intake
Based on a 2,000-calorie diet, the average adult should consume about 225 grams to 325 grams of carbohydrate per day. Carbohydrate is found naturally in a variety of foods, including fruit, vegetables, whole grains, beans, lentils and dairy products. The daily recommended intake of vegetables is about 2 1/2 cups to 3 cups.
References
- American Diabetes Association: Carbohydrates
- American Diabetes Association: Glycemic Index and Diabetes
- MayoClinic.com; Diabetes: Exchange List: Free Foods; May 2010
- U.S. Department of Agriculture Nutrient Database
- MedlinePlus: Carbohydrates
- National Digestive Diseases Information Clearinghouse; Your Digestive System and How It Works; September 2008
- MayoClinic.com; Glycemic Index Diet: Losing Weight With Blood Sugar Control; November 2009
- MedlinePlus: Dietary Fiber
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- American Diabetes Association: Nonstarchy Vegetables
