Easy to cook, this vegetable, however, hides a formidable sweetening power according to the experts. Here is what you need to know before putting it on your plate.
Carrot, a passout food but also very sweet
We think it healthy and light but the carrot is a very sweet-root vegetable, which can cause a rapid rise in blood sugar levels. “”The carrot, depending on its cooking, can reach a glycemic index comparable to that of white bread“Confirms the dietician Julie Boët. An amazing observation for a simple-root vegetable, often associated with a balanced diet.
If it does not represent a danger as such, it is better to know how to cook it. Here are the advice of the nutrition expert, to integrate it into her meals.
Raw or cooked, the carrot can be consumed in both ways
The glycemic index measures the speed at which a food raises the level of glucose in the blood. And in the case of the carrot, cooking plays a key role. “”Raw, it has a low GI, around 20 to 30. But very tender cooked, with water or steam, its GI can climb up to 85 “ explains Julie Boët.
This change is explained by two phenomena according to the expert: the gelatinization of starch and the destructuring of fibers, two effects of prolonged cooking. The sugars then become more easily accessible for the body, and faster digestion, which increases blood sugar.
Watch out for the mixed carrot, puree or juice
In juice, in very smooth or puree soup, the carrot also loses almost all its fibers, which normally play a moderating role on the absorption of sugars. “”When consumed alone, especially on an empty stomach, its glycemic effect can be almost immediate “ warns Julie Boët. It is not a question of banishing it, but of integrating it into a balanced meal, avoiding isolate it in a liquid or very smoothed form.
Rather than avoiding the carrot, it is better to accompany it intelligently, because the context of the meal counts as much as the food itself. Here are the dietician recommendations to enjoy her benefits without exploding blood sugar:
- Favor the raw, grated or stick carrot;
- Limit long cooking, which increase the glycemic index;
- Avoid purees or carrot juice consumed alone;
- Combine the carrot with protein: eggs, legumes, meat …;
- Add quality fats: olive oil, avocado, seeds …;
- Complete with complex fibers: whole grains or green vegetables.
This type of association makes it possible to slow the absorption of sugars and to avoid glycemic peaks, while benefiting from the nutritional qualities of this vegetable.
Food rich in antioxidants and vitamins
Despite its glycemic variations, the carrot remains a precious food. It contains beta-carotene, a powerful antioxidant that protects the skin, eyes and the immune system. It is also rich in fiber, potassium and vitamins of group B.
“”As always, it is the overall balance of the meal that counts“Concludes Julie Boët.”The carrot is not to be demonized, but to consume with conscience, especially for those who monitor their blood sugar or suffer from metabolic disorders “.