Carrots Glycemic Index
Carrots have a low glycemic index despite their sweetness and provide beta-carotene, fiber, and crunch for very little glycemic load.
Back to GI ChartOverview
Carrots are the crunchy, sweet-tasting taproots of the Daucus carota plant, widely eaten raw as snacks, grated into salads, and cooked in soups, stews, and roasted vegetable mixes. Their bright orange color comes from beta-carotene, a precursor to vitamin A that supports vision, immune function, and skin health. Although carrots taste sweet, a typical serving contains relatively few carbohydrates and has a low glycemic index in the high 30s, with an even lower glycemic load. This means that in realistic portions, carrots have minimal effect on blood sugar for most people. They also contribute fiber and water, adding volume to meals without many calories. For individuals with diabetes, carrots can be a versatile, colorful vegetable that provides sweetness and texture without the blood sugar spikes associated with sugary snacks and desserts, especially when they are part of a plate that includes protein, healthy fats, and other non-starchy vegetables.
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Nutrition Facts for Carrots
Per serving: 1 medium (60g)
Macronutrients
Expanded Analysis
Digestion Rate
Carrots digest relatively slowly for a root vegetable because of their firm cell structure and fiber content. Raw carrots, in particular, require more chewing and remain somewhat intact as they pass through the stomach and small intestine, which slows down the release and absorption of their natural sugars. Light cooking softens fibers and makes beta-carotene more bioavailable, but typical cooking methods still leave enough structure and fiber to keep digestion moderate. Pureeing or juicing carrots removes much of this structure and fiber, allowing sugars to be absorbed more quickly and raising glycemic impact.
Satiety Effects
Carrots contribute to fullness largely through volume and fiber rather than calories. A serving of raw carrot sticks takes time to chew and occupies significant space in the stomach for very few calories, which can help curb hunger and reduce the urge to reach for higher-calorie, high-GI snacks. When added generously to soups, stews, and stir-fries, they increase the bulk of the meal, helping you feel satisfied on fewer calories and a smaller dose of carbohydrate. Pairing carrots with protein or healthy fats, such as hummus or nuts, further enhances satiety.
Energy Density
With only about 25 calories per medium carrot, carrots are a low energy-density food. You can eat a fairly large volume for relatively few calories, which is useful for weight management and glucose control. Because they are mostly water and fiber with modest natural sugar, they increase the volume and appeal of meals without significantly increasing caloric load. Substituting portions of higher-calorie side dishes with carrots helps lower the overall energy density of the plate, supporting both weight and blood sugar goals.
Traffic Light Summary
Better Blood Sugar Management for Carrots Lovers
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The Science Behind the Glycemic Index
How GI Was Measured
The glycemic index of carrots is determined using the standard GI procedure in which healthy volunteers eat a portion of cooked carrots that provides 50 grams of available carbohydrate, and their blood glucose is tracked every 15 minutes for two hours. The area under this response curve is compared with the response after consuming 50 grams of pure glucose, which is given a GI of 100. In practice, this test portion of carrots is much larger than people typically eat at one time, but it provides a standardized way to compare their carbohydrate quality.
Why This Food Has This GI
Carrots have a low GI of around 39 because they contain modest amounts of carbohydrate per serving and are rich in fiber and water. Their firm structure slows the rate at which digestive enzymes can access and break down their starches and natural sugars. They also contain virtually no fat and only small amounts of protein, so most of their modest glycemic impact comes from their slowly digested carbohydrates. Juiced or highly processed carrot products can have higher GI values because fiber and structure are reduced.
Factors Affecting GI
- Preparation plays a major role: raw or lightly cooked carrots maintain more structure and fiber, keeping GI low, while juiced, pureed, or finely mashed carrots lose much of that structure and are digested faster, which can raise effective GI and GL when portions are large.
- Cooking time and texture also matter. Firm, lightly steamed or roasted carrots take longer to break down in the gut than very soft, long-boiled carrots, so extremely tender carrots may have a slightly higher glycemic impact even though they still remain relatively low compared with many starchier foods.
- Portion size, added ingredients, and meal composition determine the real-world effect. Large portions increase glycemic load even if GI is low, and sugary glazes or honey sauces add rapidly absorbed carbohydrate. Eating carrots alongside protein, healthy fats, and other non-starchy vegetables further slows absorption and keeps their overall impact on blood sugar very modest.
Blood Sugar Impact
Short-Term Effects
In the short term, eating carrots in realistic amounts—such as a handful of raw sticks or a side serving in a cooked dish—has very little impact on blood glucose levels. Because their glycemic load per serving is extremely low, the rise in blood sugar is typically small and gradual. Many people with diabetes notice almost no change in their meter after a snack of carrots eaten alone. When carrots replace part of a higher-GI side dish, such as potatoes or white rice, the overall glycemic impact of the meal decreases, flattening the post-meal blood sugar curve.
Long-Term Effects
Over time, regularly including carrots as part of a vegetable-rich diet can support better overall glycemic control indirectly. Their fiber and low energy density help with weight management, which is a major driver of improved insulin sensitivity. The beta-carotene and other antioxidants in carrots may also support vascular and eye health, particularly important for people with diabetes who are at higher risk for retinopathy and cardiovascular disease. While carrots themselves are not a treatment for diabetes, using them to displace higher-GI, calorie-dense foods contributes to a healthier metabolic profile.
Insulin Response
Because carrots deliver only a small amount of digestible carbohydrate per serving, they require a modest insulin response to handle the resulting glucose. In many cases, the body manages this without difficulty, and people using insulin may not need to count small carrot portions separately if they are part of a low-carb snack. When carrots are included in larger, mixed meals, it is more important to consider the total carbohydrate content of the meal rather than focusing on carrots alone.
Second Meal Effect
Carrots are not typically highlighted as a strong second-meal-effect food the way some legumes and high-beta-glucan grains are, but their contribution to overall fiber intake and lower energy density can still support more stable blood sugar responses across the day. When carrots are part of a pattern that emphasizes non-starchy vegetables, lean proteins, and whole grains, the cumulative effect is more predictable glucose control and fewer large swings between meals.
Health Benefits
Carrots are a nutrient-dense, low-calorie vegetable that offer important health benefits with almost no glycemic burden at typical portions. They are best known for their high beta-carotene content, which the body converts into vitamin A to support vision, immune function, and epithelial tissue health. Carrots also supply vitamin K, potassium, and smaller amounts of other antioxidants and phytonutrients. Their fiber aids digestion and contributes to satiety, making it easier to manage weight—a key factor in preventing and controlling type 2 diabetes. For people with diabetes, carrots provide a way to add natural sweetness, color, and crunch to meals and snacks without meaningfully raising blood sugar, especially when they are prepared without sugary glazes or breading.
Very low glycemic load
International glycemic index tables show that carrots have a low GI and very low GL per typical serving, explaining why they have minimal impact on blood sugar when eaten in realistic amounts.
View StudyHigh in beta-carotene
Carrots are one of the richest dietary sources of beta-carotene, which the body converts to vitamin A to support vision and immune function. Regular intake of beta-carotene–rich foods helps maintain healthy skin and mucous membranes and provides antioxidant activity that may protect cells from oxidative damage over time.
View StudySupports eye health
Adequate intake of vitamin A and carotenoids from foods like carrots is associated with a lower risk of certain eye conditions, particularly night blindness related to deficiency.
View StudyContributes to fiber intake
Although each carrot provides a modest amount of fiber, frequent consumption as snacks and in meals adds up, helping people move closer to daily intake goals that support gut and metabolic health.
View StudyRisks & Precautions
Allergies
Carrot allergy, while not as common as some others, can cause oral itching, swelling, or more generalized reactions in sensitive individuals, often in association with pollen-food allergy syndrome.
Overconsumption
Eating very large amounts of carrots or carrot juice regularly can lead to carotenemia, a harmless yellow-orange discoloration of the skin, and may contribute excess sugar if juices are consumed in place of whole vegetables.
Medication Interactions
There are no major direct drug interactions with carrots. However, very high intake of carrot juice could affect blood sugar management if carbohydrates are not counted, particularly in people using insulin or insulin secretagogues.
Toxicity Warnings
As with other vegetables, proper washing is important to remove soil and potential pesticide residues, especially when carrots are eaten raw. Peeling can further reduce residue and surface contaminants but also removes some fiber and phytonutrients near the skin. Choosing a mix of conventional and organically grown carrots, and following local food safety advisories, can help keep overall exposure to contaminants low.
Special Populations
Pregnancy
Carrots are generally safe and beneficial in pregnancy, providing beta-carotene that the body converts as needed to vitamin A, without the teratogenic risk associated with very high doses of preformed vitamin A.
Kidney Issues
Carrots contain moderate potassium. Most people with mild kidney disease can enjoy them, but those on strict potassium restrictions should confirm appropriate portions with a renal dietitian.
Heart Conditions
Carrots fit well into heart-healthy diets that emphasize vegetables, but canned carrots packed with added salt should be limited in individuals who must restrict sodium.
Who Should Limit It
Individuals with known carrot or related pollen allergies should avoid carrots or follow medical guidance. People who frequently drink carrot juice and struggle with blood sugar control may need to limit juices and emphasize whole carrots instead.
Portion Guidance
Recommended Serving
A typical serving for most adults with diabetes is about one medium carrot or a generous handful of carrot sticks, especially when paired with a protein-rich dip or included in a mixed vegetable side.
Portion Scaling & Glycemic Load
- 10gGL: 0
- 30gGL: 0
- 100gGL: 0
Visual Examples
- A small handful of carrot sticks in the palm of your hand
- About half a cup of sliced or chopped carrots
- One medium carrot, about the size of a small banana
Frequency of Consumption
Carrots can be eaten daily, and often multiple times per day, as part of snacks and meals without overloading blood sugar, provided they are not coated in sugar or used primarily as juice.
Impact of Preparation
Raw
Raw carrots offer maximum crunch and minimal glycemic impact. The intact fiber structure slows digestion, and some beta-carotene remains bound within plant tissues, making absorption slower but steady.
Cooked
Lightly cooked carrots, such as steamed or sautéed, soften cell walls and can increase the bioavailability of beta-carotene without greatly changing the glycemic impact at typical portions.
Roasted
Roasting carrots concentrates their natural sweetness as water evaporates and enhances flavor, but does not dramatically increase glycemic load unless large amounts of sugar, honey, or sweet glazes are added. Using modest amounts of olive oil and herbs keeps roasted carrots a low-GI, nutrient-dense side dish that can stand in for higher-carb options like roasted potatoes.
Fried
Deep-frying carrots or using heavy batters adds significant fat and calories and is not common as a routine preparation for those focused on blood sugar and heart health.
Boiled
Boiling carrots until just tender keeps them low in calories and easy to digest. Prolonged boiling can lead to some nutrient loss into cooking water if the liquid is discarded.
Processed
Carrot juice and smoothies remove or break down much of the fiber, allowing sugars to be absorbed faster and raising glycemic impact compared with whole carrots. Commercial juices and canned carrots may also include added sugar or syrups that significantly increase carbohydrate content. Baby food purées and shelf-stable carrot products can still be nutritious, but from a blood sugar perspective, whole or lightly cooked carrot pieces are generally the gentlest choice.
Storage Effect on GI
Storing raw carrots in the refrigerator preserves their crisp texture, low GI, and nutrient content for days to weeks when handled properly. Cooked carrots that are cooled and reheated do not show large changes in GI at realistic serving sizes, though very soft preparations may be digested somewhat faster. Keeping prepared carrot dishes simple and not overly sweet helps maintain their favorable glycemic profile.
Cooking Effect on Nutrients
Cooking, especially with a bit of healthy fat, can improve absorption of fat-soluble carotenoids, while some vitamin C and other heat-sensitive compounds may be reduced. Gentle methods such as steaming, sautéing, or roasting until just tender strike a good balance between enhancing carotenoid availability and preserving overall vitamin content.
Usage Guidance
For Blood Sugar Management
Optimal Pairings
- Carrot sticks with hummus or Greek yogurt dip
- Carrots roasted with other non-starchy vegetables and olive oil
- Carrots added to lentil or bean soups
- Carrot and cabbage slaws served alongside protein
Pairing carrots with protein-rich foods and healthy fats slows overall digestion and supports more stable blood sugar. Using them in high-vegetable, high-fiber dishes also helps displace higher-GI sides like fries, crackers, or large servings of bread, lowering the glycemic impact of the entire meal. These pairings turn carrots into a vehicle for extra fiber, micronutrients, and satisfying textures rather than a hidden source of sugar.
Meal Timing Tips
Carrots make an excellent between-meal snack when cravings arise, helping to prevent overeating at the next meal by taking the edge off hunger with very few calories. They also work well at lunch and dinner as part of salads, side dishes, or mixed vegetable plates, and can be included in pre-meal vegetable platters to encourage starting meals with low-GI, fiber-rich foods.
Best Ways to Reduce GI Impact
- Favor whole carrots over juices
- Combine with protein-rich dips or mains
- Use them to replace part of higher-GI starches
- Avoid sugary glazes and sweet sauces
Culinary Uses
Common Uses
Raw snacks, salad additions, base for soups and stews, roasted vegetable trays, stir-fries, slaws, and finely grated into sauces or meat mixtures for extra moisture and nutrients.
Simple Preparation Ideas
- Peel and slice carrots into sticks to keep in the fridge for quick snacks.
- Roast carrot coins with olive oil, salt, and herbs until caramelized.
- Simmer chopped carrots with onions and celery as a soup base.
- Grate carrots into a cabbage slaw with a light vinaigrette.
Recipe Ideas
- Roasted carrots with herbs and garlic
- Chicken and vegetable soup with carrots and celery
- Carrot and lentil stew with tomatoes and spices
Substitution Tips
Use carrots to replace part of higher-starch sides like potatoes in soups and casseroles, or as a crunchy snack instead of chips and crackers. Adding extra carrots to mixed dishes allows you to reduce the amount of refined grains or fried sides on the plate while still feeling satisfied, which supports better weight and blood sugar management over time.
Diet Suitability
Diabetes
Highly suitable in realistic portions because of their very low glycemic load and high nutrient density. Most people with diabetes can enjoy carrots daily as part of snacks and mixed meals without needing major adjustments to their carbohydrate budget.
Keto
Small amounts of carrots can fit into many ketogenic plans, especially as part of mixed vegetable dishes, but large portions may use up limited daily carbohydrate allowances.
Low-Carb
Well suited to low-carb and moderate-carb diets as a way to add color, crunch, and nutrients without many net carbs.
Low-GI
Excellent choice for low-GI diets, especially when emphasizing whole carrots instead of juices.
Weight Loss
Very helpful for weight management due to their low calorie density and ability to replace higher-calorie snacks and sides. Filling up on carrots and other non-starchy vegetables makes it easier to create a calorie deficit without feeling deprived.
Heart-Healthy
Compatible with DASH, Mediterranean, and other heart-healthy patterns that emphasize vegetables and potassium-rich foods. Choosing carrots instead of salty, processed snacks can also help lower sodium intake and support blood pressure control.
Plant-Based
Fits naturally into vegetarian and vegan diets as a versatile, nutrient-dense vegetable that complements legumes and grains. Carrots add color, texture, and beta-carotene to plant-based meals, making it easier to build satisfying plates that still support glucose control.
Food Comparisons
Alternatives & Substitutions
Lower GI Alternatives
- Leafy greens such as spinach or kale
- Broccoli or cauliflower
- Cucumber and bell peppers
Foods Replaced by This
- Potato chips
- French fries
- Crackers or refined snack mixes
- Sweet glazed vegetable sides
Budget-Friendly Options
- Buying whole carrots in large bags
- Purchasing basic fresh carrots rather than specialty varieties
- Using frozen sliced carrots in soups and stews
Allergy-Safe Alternatives
- Zucchini sticks for those with carrot allergy
- Cucumber slices
- Jicama sticks for a similar crunchy snack
Research Library
Carrot consumption and human health
review article
Reviews highlight carrots as a significant source of carotenoids and fiber that may contribute to reduced risk of chronic disease when consumed regularly.
View SourceDietary carotenoids and risk of age-related macular degeneration
prospective cohort study
Higher intake of carotenoid-rich vegetables, including carrots, was associated with lower risk of advanced age-related macular degeneration.
View SourceVegetable intake and risk of type 2 diabetes
meta-analysis
Greater vegetable consumption, especially non-starchy vegetables like carrots, was associated with lower risk of developing type 2 diabetes.
View SourceInternational Tables of Glycemic Index and Glycemic Load Values 2021
GI database
Carrots are classified as a low-GI, very low-GL vegetable, supporting their use in diabetic diets.
View SourceMaster Your Metabolic Health
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* Results may vary. Use in conjunction with a healthy lifestyle for best results.
Frequently Asked Questions About Carrots and Blood Sugar
Medical Disclaimer
The information provided on this page is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, dietitian, or other qualified health provider with any questions you may have regarding a medical condition or dietary changes, especially if you have diabetes, allergies, or other health concerns. Never disregard professional medical advice or delay in seeking it because of something you have read here.
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