Do carrots lower blood sugar?

Various compounds in carrots, such as carotenoids, fiber, and vitamin A can help manage blood sugar levels and prevent complications, such as diabetes-related eye damage.

medicalnewstoday.com - Are carrots good for people with diabetes? Benefits and more

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In this article, we explore the effects that carrots can have on blood sugar and describe the ways in which carrots can benefit the health of a person with diabetes. We also look into the carrots’ glycemic index (GI) score, the most healthful way to prepare them, and other dietary tips for people with diabetes. Some people believe that carrots raise blood sugar levels and that people with diabetes should not eat them. However, this is not the case. In fact, carrots may benefit people with diabetes because they contain the following compounds:

Carotenoids

Carrots are a good source of carotenoids, a type of pigment.

In the diet, these compounds primarily occur in orange and yellow fruits and vegetables. The pigment in a person’s eyes also contains carotenoids, and their antioxidant activity helps protect the retina from damage.

Some research suggests that carotenoids may be protective against diabetic retinopathy.

Diabetic retinopathy is a disease that can lead to loss of vision, and it is a common complication of diabetes. According to a 2015 study, diets that contain high levels of alpha and beta carotene may contribute to a reduced risk of type 2 diabetes. Carrots are rich sources of these carotenes, containing 8,285 micrograms (mcg) of beta carotene and 3,477 mcg of alpha carotene per 100 grams (g).

Healthful carbohydrates

Managing blood glucose, or blood sugar, levels is the primary goal of diabetes treatment. The total amount of carbohydrates that person consumes has a strong influence on these levels. A medium raw carrot contains 5.84 g of carbohydrates. Although carrots are not necessarily low in carbohydrates, they are a healthful source. According to the Centers for Disease Control and Prevention (CDC), on average, carbohydrates should make up 45% of the calorie intake for people with diabetes. Counting carbs and keeping them within a healthful range can help a person regulate their blood sugar levels and thus prevent diabetes complications, which can include:

heart disease

kidney disease

vision loss

stroke

Vitamin A

According to a 2015 article in the journal Diabetes Management , low levels of vitamin A may be an independent risk factor for diabetes. Another article, published the same year in Endocrine, Metabolic & Immune Disorders Drug Targets , warns that people with chronic diseases involving carbohydrate intake, such as diabetes, should be sure to consume enough vitamin A. This may be especially good advice for people with type 1 diabetes, which causes T-cells in the body to attack insulin-producing beta cells. Vitamin A plays a crucial role in the pancreas and in the production of these beta cells. The vitamin also helps regulate immune functions, such as T-cell-mediated immunity, which may affect the onset of type 1 diabetes. Carrots are a good source of vitamin A, containing 835 micrograms per 100g .

Fiber

Eating more fiber can improve blood glucose levels and boost insulin resistance and insulin sensitivity, helping to combat diabetes. People with diabetes should consume 20–35 g of fiber per day, from vegetables, fruits, and minimally processed grains.

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Is cooked tomato unhealthy?

Tomatoes release a cancer-fighting antioxidant when cooked. According to a study published in the Journal of Agricultural and Food Chemistry, tomatoes release more lycopene (a cancer-fighting antioxidant) when cooked.

insider.com - 7 vegetables that you should cook instead of eating raw - Insider

Tomatoes release a cancer-fighting antioxidant when cooked.

Raw tomatoes aren't unhealthy, there are just some extra perks with cooked tomatoes. iStock Tomatoes certainly have many health benefits when eaten raw. But if you eat a lot of raw tomatoes, it might be worth giving them some heat every now and then, if only for the sake of variety. According to a study published in the Journal of Agricultural and Food Chemistry, tomatoes release more lycopene (a cancer-fighting antioxidant) when cooked. According to Scientific American, this is because the heat can break down some tougher cell walls in the plant, making it easier for the body to absorb their nutrients. You also don't have to cook the tomatoes yourself to reap their benefits. "When you use canned tomatoes you might absorb more lycopene than when eating them fresh," Taub-Dix told INSIDER. "In addition, it has been said that when you add a bit of oil ([like] add[ing] some olive oil to your tomato sauce) you enhance the absorption of lycopene even further."

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