Carrots (1 Large (7 1/4 Inches To 8 1/2 Inches Long))

Choose raw or lightly steamed carrots instead of soft, long-cooked, puréed, or juiced carrots; keep the portion modest and eat them slowly.

Eat carrots as part of a mixed meal rather than alone—for example with eggs, tofu, fish, chicken, or unsweetened Greek yogurt.

Add fats and fiber to the meal, such as avocado, nuts, seeds, olive oil, or hummus, to slow carbohydrate absorption.

Avoid pairing carrots with other rapidly absorbed starches or sugars, such as white bread, crackers, sweet sauces, juice, or desserts.

Replace part of the carrot serving with lower-carbohydrate non-starchy vegetables such as broccoli, cauliflower, spinach, cucumber, zucchini, or leafy salad greens.

If spikes persist, test smaller portions at different times of day and use your usual glucose-monitoring plan to identify your personal tolerance.