● Food Intelligence · Vegetable
Across 1,679 logged meals where carrots were eaten alone, captured from 1,160 Signos members, the average glucose peak was +27.3 mg/dL. With a published GI of 35 and a glycemic load of just 2, the carrot itself is a low-impact food — what surrounds it on the plate (and how it's cooked) shifts the curve far more than the carrot: cooking into soup adds +7 mg/dL above the snack-alone baseline, while guacamole trims −4 mg/dL.
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No, not meaningfully — across 1,679 carrot-alone meals from 1,160 Signos members, the mean peak was +27.3 mg/dL, well below most snack foods. Carrots carry a deceptively high published GI of 35 — but the glycemic load is only 2, because a serving delivers very little actual carbohydrate. The cohort confirms the GL story: across 1,679 logged meals where carrots were eaten alone, captured from 1,160 Signos members, the mean peak was +27.3 mg/dL. Three levers drive most of the variance — and almost none of them are the carrot. Total meal carb load dominates: meals with ≥60g of carbs ran ~50% higher than the low-carb baseline (n=10,642, p<0.001). Cooking method matters second: soup adds +7 mg/dL, stir-fry +9. Dips matter third and least — guacamole trims −4 mg/dL, hummus −1. The single-item IQR spans 22 mg/dL (p25: +14, p75: +36), confirming that the meal carrots live inside shapes the curve more than the carrots do.
Some members spike +27.4 mg/dL. Others spike +44.8. The only way to know how you'll spike is to measure with a Signos CGM.
Carrots produce a mean peak of +27.3 mg/dL across 1,679 logged meals where they were eaten alone, captured from 1,160 Signos members. Three levers drive almost all of the cohort's range. First, total meal carb load dominates: meals in the very heavy carb bucket (110g+) spiked +44.7 mg/dL on average — 64% higher than the lightest-carb meals (+27.4 mg/dL). Second, cooking method matters: cooked into soup the peak runs +7 mg/dL above the snack-alone baseline (treatment mean 37.8 vs. 30.6 mg/dL, n=1,856). Third, dips offer modest counter-pressure — guacamole trimmed the mean peak to 27.3 mg/dL across 928 paired logs (−4 mg/dL versus the no-dip baseline). These effects are observational from matched-pair Welch's t-tests, not controlled trials.
The primary cohort for this page is 1,679 logged meals where carrots were eaten alone, captured from 1,160 Signos members; the mean peak was +27.3 mg/dL, median +24 mg/dL, IQR p25 +14 / p75 +36. The broader matched-meal dataset — 65,465 logged meals containing carrots in any form, from approximately 13,200 unique Signos members — underpins the modifier analysis and is captured through the Signos production PPGR cohort. Data was filtered to meals with a measured glucose rise between 0 and 100 mg/dL (ppgr_case='regular') to exclude outliers and sensor artifacts. Statistical comparisons between modifier groups use Welch's t-test on matched pairs; all effects reported at p<0.05 minimum, with the dominant modifiers reaching p<0.001. Carrot logs were identified via a regex cohort match on the canonical food name "Carrots" and its common sub-forms (raw carrots, baby carrots, roasted, shredded). The cohort regex applies compound exclusions for "carrot cake", "carrot juice", "carrot top", and "carrot muffin" — these foods would otherwise contaminate the carrot signal with very different glycemic profiles. A minimum of 100 matched meals was required for any food pairing to appear in the recipe builder.