Quick Answer
Cooked carrots have slightly more digestible carbohydrates than raw carrots, but the difference is small. During cooking, some of the fiber breaks down, allowing more of the total carbohydrates to be absorbed by the body. However, carrots are a low glycemic food with relatively few carbs overall. Both raw and cooked carrots can be part of a healthy diet.
Carbohydrate Content of Raw vs Cooked Carrots
Carrots are root vegetables that contain a moderate amount of carbohydrates, primarily in the form of sugars and fiber.
Here is an overview of the carb content in raw vs cooked carrots (1):
| Nutrient | Raw | Cooked |
|---|---|---|
| Total carbs | 9.6 grams | 10.6 grams |
| Sugar | 4.7 grams | 5.2 grams |
| Fiber | 2.8 grams | 2.8 grams |
| Net carbs | 6.8 grams | 7.8 grams |
As you can see, cooked carrots contain about 1 gram more total carbs and net carbs compared to raw carrots, per 100 grams.
During the cooking process, the fiber in carrots becomes slightly more breakable. While the total fiber remains the same, more of it can be digested after cooking (2).
Therefore, the net carb content rises a bit when carrots are cooked. However, the difference is minor and unlikely to significantly impact blood sugar levels.
Glycemic Index of Raw vs Cooked Carrots
The glycemic index (GI) is a measure of how quickly a food causes blood sugar to rise after eating it.
Foods are classified as low, medium or high GI. Low GI foods (GI of 55 or less) cause a gradual rise in blood sugar, while high GI foods (GI 70 or more) lead to a rapid spike (3).
Here is the glycemic index for raw and cooked carrots (4, 5):
| Type | Glycemic Index |
|---|---|
| Raw carrots | 16 |
| Boiled carrots | 39 |
As you can see, both raw and cooked carrots are low GI foods.
However, cooking does increase the GI somewhat by making the carrots easier to digest. Still, boiled carrots have a GI of just 39, which is considered low.
This means that carrots only cause a gradual rise in blood sugar, even after cooking. Therefore, they are unlikely to lead to spikes or crashes in blood sugar levels.
Fiber Content of Raw vs Cooked Carrots
Fiber is an indigestible carb that plays an important role in blood sugar regulation. It slows down the digestion and absorption of carbs, resulting in a more gradual rise in blood sugar (6).
Cooking can reduce the amount of fiber in vegetables. However, carrots contain sturdy cell walls that are resistant to heat.
One study found that cooking had very little effect on the fiber content of carrots. Only 2–15% of the fiber was lost during boiling or steaming (7).
Another study compared the effects of cooking on different veggies. Carrots were the most resistant overall, retaining 96–100% of their fiber even after thermal processing (8).
Therefore, while cooked carrots provide slightly more digestible carbs than raw, their fiber content remains similar. The high fiber content helps prevent blood sugar spikes.
Antioxidant Content of Raw vs Cooked Carrots
Carrots are rich in antioxidants, including beta-carotene, lutein and lycopene. These plant compounds provide health benefits and help protect against disease.
Some antioxidants are heat sensitive and degrade during cooking. However, carrot antioxidants are remarkably heat stable.
One study found minimal losses in antioxidants like beta-carotene and phenolics during boiling, steaming, roasting and microwaving. Losses ranged from 0-17% (7).
Another study found that cooking actually increased the availability of beta-carotene from carrots by breaking down cell walls (9).
Overall, research shows that cooked carrots retain most of their antioxidant content, though some carotenoids like lutein degrade more than others (10).
Impact on Blood Sugar
Several studies have compared the effects of raw vs cooked carrots on blood sugar levels.
In one study, both raw and cooked carrots significantly reduced blood sugar spikes when added to high carb meals. Cooked carrots reduced spikes slightly more than raw (11).
Another study in people with type 2 diabetes found that consuming cooked carrots reduced fasting blood sugar by 11% compared to a control group. However, raw carrots had no significant effect (12).
The results suggest that cooked carrots may improve glycemic control a bit more than raw due to their higher digestibility. Nonetheless, raw carrots also reduce blood sugar spikes, indicating they are still a healthy choice for people with diabetes.
Overall, both raw and cooked carrots are suitable for managing and preventing blood sugar spikes.
Weight Loss Benefits
Carrots are low in calories and high in fiber, which makes them an excellent food for weight loss.
In one study, eating raw carrots as a snack significantly increased feelings of fullness and decreased later calorie intake more than snacking on crackers (13).
Another study compared the effects of eating raw carrots vs boiled and mashed carrots vs no carrots. Both raw and cooked carrot snacks reduced subsequent calorie intake (14).
However, eating raw carrots resulted in a significantly lower calorie intake overall compared to eating them cooked. This was attributed to the increased food volume and crunchiness associated with raw carrots.
Overall, snacking on carrots can promote feelings of fullness, reduce calorie intake and lead to moderate weight loss over time (15). Raw carrots may be even more effective than cooked at reducing appetite and intake.
Digestibility
Cooking improves the digestibility of carrots by breaking down cell walls and fiber.
One study found a 26% increase in levels of beta-carotene in the blood after consuming cooked carrots compared to raw, indicating better nutrient absorption (9).
Greater digestibility also means more of the total carb content is metabolized and absorbed. Yet, it’s important to note that digestibility only increases by a small amount.
Even raw carrots are fairly gentle on the digestive system compared to many other veggies. Thus, raw and cooked carrots are both easily tolerated by most people.
Vitamin and Mineral Content
Carrots are loaded with beneficial vitamins and minerals. They’re especially high in vitamin A from beta-carotene.
Though vitamin C is prone to damage during cooking, carrots contain very little to begin with. Overall, cooking does not significantly alter the vitamin and mineral content of carrots (16).
One study found that steaming slightly increased the availability of beta-carotene, while microwaving and pressure cooking decreased it by 10–15% (7).
Another study reported no significant loss of vitamins after boiling, though vitamin C did decrease by 29% in carrots that were puréed (8).
Overall, levels of vitamins and minerals like vitamin A, biotin, vitamin K and potassium remain high regardless of cooking method.
Other Health Benefits
Both raw and cooked carrots provide an impressive list of health benefits. Here are a few of the top health benefits of carrots:
– Improve eye health due to antioxidants like beta-carotene and lutein (17, 18).
– Lower cholesterol due to soluble fiber content (19).
– May reduce risk of some cancers, including prostate and colon cancers (20).
– Improve brain health and memory due to antioxidants (21).
– Enhance immune function thanks to vitamin A and antioxidants (22).
– Support skin health through the action of antioxidants (23).
– Promote hair growth because of their vitamin A content (24).
– Reduce inflammation thanks to anti-inflammatory compounds (25).
Neither cooking nor chopping carrots significantly changes their antioxidant content or health benefits (26).
Carrots in the Diet
Here are some ways to add carrots to your diet:
– Snack on baby carrots raw or with hummus.
– Roast carrots at a high heat to enhance sweetness.
– Add shredded raw carrots to coleslaw, salad and slaw.
– Cook carrots in soups, stews, curries and stir fries.
– Juice carrots with other veggies and fruits.
– Bake cooked sliced carrots into healthy muffins and cakes.
– Try carrot chips as an alternative to potato chips.
– Substitute carrots for some of the flour in baked goods to increase moisture.
Summary
Cooking slightly increases the digestibility of carrots, raising net carbs, glycemic index and antioxidant availability. However, raw carrots have similar health benefits and may be more filling.
Both raw and cooked carrots are low in carbs and high in fiber. They provide antioxidants, vitamins, minerals and many health benefits.
In moderation, raw and cooked carrots can be enjoyed as part of a healthy diet by people with diabetes or those looking to manage their blood sugar levels.
