Experts explain why carrots help with blood sugar and diabetes

GENERALLY, it is safe for people with diabetes to consume carrots freely. Experts in a recent study from the University of Southern Denmark (SDU) said it is a great addition to a healthy diet for people with diabetes.

Researchers from SDU, Odense University Hospital and the University of Copenhagen, who collaborated on this newly published study, said consuming carrots ultimately can enhance the body’s ability to regulate blood sugar levels and positively impact gut health.

Type 2 diabetes affects millions of people worldwide, with cases steadily increasing globally. It is a common condition when the body doesn’t use insulin properly, resulting in high blood sugar levels.

The condition is often accompanied by complications such as fatty liver and insulin resistance, posing challenges for current treatment methods. Standard treatment for type 2 diabetes typically includes dietary changes and medication, but many patients experience side effects from common drugs.

Indeed, carrots can be beneficial for overseeing glucose levels. They have a low-glycaemic index (GI) food, and that implies that they don’t cause a fast spike in glucose levels after eating.

Additionally, carrots contain fibre, which can help reduce the amount of sugar that is processed and consumed. Additionally, the cell reinforcements found in carrots may help protect cells from damage caused by elevated glucose levels.

In this study, mice were given a sugar solution, and their blood sugar levels were measured over time. A glucose tolerance test measures how well the body regulates blood sugar after consuming a specified amount of sugar.

They studied the effects of carrots over 16 weeks using mice induced with type 2 diabetes. The mice were placed on a high-fat diet to mimic an unhealthy human lifestyle. They were divided into two groups: one received a diet supplemented with 10% freeze-dried carrot powder, while the other received a diet without carrots.

Both diets were calorie-matched, ensuring the only variable was the bioactive compounds in the carrots. Results showed that the group receiving carrot powder exhibited improved blood sugar regulation, as measured by glucose tolerance tests.

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In the study published in Clinical and Translational Science, carrots altered the composition of the gut microbiome—the billions of microorganisms living in the gut that play a crucial role in digestion and health. Mice consuming carrots exhibited a healthier balance of gut bacteria.

Additionally, these mice had more bacteria that produce short-chain fatty acids (SCFAs). These small molecules formed when bacteria break down dietary fibres, help regulate energy metabolism and blood sugar while supporting gut health.

They declared that “everything we eat affects the composition of gut bacteria and consuming carrots shifts the gut bacteria towards a healthier balance, benefiting mice with type 2 diabetes.

“Our study used an animal model, and the next step is to conduct clinical trials with carrots containing relatively high amounts of bioactive compounds. This could pave the way for larger clinical studies.”

According to the researchers, the concentration of bioactive compounds varies widely among carrot varieties. However, the right variety can provide sufficient doses of these compounds without needing concentrated products. For example, the ‘Night Bird’ variety, a purple carrot, contains relatively high concentrations of bioactive substances.

Cooking impacts the amount of health-promoting substances, but they do not disappear entirely. Even with prolonged frying or boiling, some bioactive compounds remain. However, raw or lightly cooked carrots seem to be the best option to retain as many beneficial compounds as possible.

Carrots produce falcarinol and falcarindiol, the primary bioactive chemicals to protect against fungal infections. These substances have cytotoxic, antibacterial and anti-inflammatory actions in addition to their antifungal ones.

The main reason carrots are regarded as healthy is that they are a great source of beta-carotene, which the body uses to make vitamin A, which is essential for good vision, and antioxidants that can help prevent cancer and healthy skin. Carrots are also high in fibre, which helps with digestion and makes you feel fuller for longer.

Carrots have many health benefits, including lowering blood sugar and improving gut health. These benefits are mainly brought on by their high content of vitamin A (in the form of beta-carotene), fibre, and antioxidants, which can support digestive health, lower the risk of cancer, improve vision, and promote overall wellness by preventing chronic diseases. Carrots also contain vital nutrients like potassium and vitamin K.

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). According to a 2015 study, diets that contain high levels of alpha and beta-carotene may reduce the risk of type 2 diabetes.