Cooking carrots supposedly causes a high blood sugar spike, eating them raw causes a moderate spike, while consuming them marinated (pickles) supposedly allows for complete stabilization of the glycemic curve.

noli's read

It is scientifically demonstrated that the preparation of a vegetable influences its rate of digestion. The randomized controlled trial (RCT) by Gustafsson et al. (1995) clearly shows that raw carrots cause a milder glycemic variation than cooked carrots. Similarly, the stabilizing effect of marinated carrots is supported by another clinical trial by Gustafsson et al. (1994), revealing that the lactic acid resulting from fermentation slows the absorption of carbohydrates. Other studies, such as the RCT by Ostman et al. (2005), confirm that acidity (like that found in vinegar) helps smooth out post-meal energy. Nevertheless, labeling the spike from cooked carrots as 'high' is a clear exaggeration. Even when cooked, their glycemic index remains low (between 32 and 49) and their glycemic load is negligible because they consist primarily of water and fiber. Worrying about the cooking of carrots is therefore physiologically unnecessary for maintaining one’s daily balance.

the sources

1. 1Shukla AP, Andono J, Touhamy SH, et al. 2017
2. 2Shukla AP, Iliescu RG, Thomas CE, Aronne LJ 2015
3. 3Shishehbor F, Mansoori A, Shirani F 2017
4. 4Buffey AJ et al. 2022
5. 5Bellini A et al. 2023