If there’s one vegetable I like to eat raw, it’s carrots. It goes without saying that carrots and peas are among the vegetables that should normally be limited or excluded when following a low-carb diet, but what about ketos?
Are carrots ketofriendly? Although carrots are not the most keto-friendly vegetable, you can eat them, but in moderation, so they become part of the carbohydrate distribution.
In this article I will explain how carrots can be ketov-friendly or not, the advantages of carrots you might not have thought of,
Friendly Keto Carrots
People are quick to dismiss carrots as healthy, but two small and medium-sized carrots (100 grams) contain only about 10 grams of carbohydrates, three of which are derived from fibre, leaving 7 grams of net carbohydrates.
So you could say they’re not the least carbohydrate-rich vegetables, but you could put them in a well-planned ketogenic diet.
The real trick is to limit yourself to one or two servings.
Like most vegetables, carrots consist mainly of water, a little starch and a little sugar. Carrots have a low glycemic index, ranging from 16 to 60, depending on whether they are cooked or raw, with raw carrots having a lower glycemic index than cooked carrots.
Even if you can’t fill a bowl with carrots or load a salad with a handful of chopped carrots, you can eat carrots on a ketogenic diet.
You will be amazed at what 100 grams of carrots look like, the ideal amount for a side dish or mini-snack.
Besides the fact that they are tasty and filled, carrots have many advantages that you can consider.
Roots have both soluble and insoluble fibres.
Soluble dietary fibres can improve health and are associated with a reduction in cardiovascular disease and an improvement in intestinal health.1 In addition, insoluble fibres can help reduce the risk of clogging experienced by some people when following a ketogenic diet.2
Vitamins and minerals
Carrots are above all a good source of vitamins and minerals:
- Vitamin A (beta-carotene)
Beta-carotene must be converted into vitamin A in your body. Studies have shown that eating fat with carrots can help you absorb more beta-carotene3.
And we all know that with a ketogenic diet there is no shortage of fats to promote digestion.
Other vegetable materials in carrots
In addition to carotenoids, carrots are full of powerful antioxidants associated with improved immune function and reduced levels of various diseases.
The most important herbal substances in carrots:
- Lutein: Lutein, which is important for eye health, is found in yellow and orange roots4 .
- Lycopene: Normally this is associated with tomatoes, but red and purple carrots are rich in lycopene, which can reduce the risk of cancer and heart disease5.
- Polyacetylene: These are biologically active compounds found in nuclei that can help protect against diseases such as leukaemia and certain types of cancer678 .
- Anthocyanins: An antioxidant found mainly in black carrots.
Cancer risk reduction
A diet rich in carotenoids and vegetable pigments, which give carrots and other fruits and vegetables their color, can help protect against various types of cancer.
- the prostate9
- large intestine 10
In addition, high levels of circulating carotenoids are associated with a reduced risk of breast cancer12 .
Cholesterol has got a bad reputation, but we still have a lot to learn about cholesterol. The uptake of carrots in the diet has been associated with lower cholesterol1314 .
I suggest you read David Feldmans’ Cholesterol Code Blog to find out more about cholesterol, especially if you’re on a ketogenic diet.
A common problem people face when starting a ketogenic diet is dry eyes.
People with a lower vitamin A content probably suffer from night blindness. Cardioids can also reduce the risk of age-related macular degeneration1516 .
Besides carrots, animal livers and egg yolks are also an excellent source of vitamin A.
Helps eliminate endotoxins ?
What are endotoxins? Endotoxins are produced when the number of harmful bacteria exceeds the number of good bacteria. It has been shown that the accumulation of toxins in the intestine causes certain hormonal imbalances, such as the thyroid balance and even the estrogen balance.17181920
Raw root has a unique fibre that binds to these endotoxins.
These fibres inhibit the reabsorption of estrogen in the intestine and, if consumed regularly for several days, can shift the balance between cortisol and estrogen to progesterone and thyroid – Ray Peat.
All diseases start in the intestines. – Hippocrates
Weight loss support
Carrots are an excellent food that is both low in calories and high in calories. Roots are ideal for increasing detail and reducing calorie consumption.21
Supplementary knowledge of carrots
Organic vs. inorganic
Studies comparing organic and inorganic carrots have shown no difference in the amount of carotenoids or antioxidants.222324
If you have a limited budget and have no objection to inorganic products, stick to packaged carrots. If you can afford organic food, you should of course choose organic food.
Carrots are known to cause tingling or itching in some people’s mouths. This tingling or itching is usually caused by an allergic reaction related to pollen25.
If you are sensitive to birch or wormwood pollen, carrots can cause an allergic reaction.
Baby carrots compared to normal carrots
Baby carrots and regular carrots are eaten in the same way. Although, in particular, carrots sold as baby carrots are only pieces cut from larger and smaller carrots, peeled and then polished.
Only 10% of the carrots are carbohydrates. One hundred grams of carrots give 10 grams of carbohydrates, but three of these are fibres and give 7 grams of net carbohydrates.
Carrots can be an excellent snack or side dish, tasty and rich in vitamins and minerals.
Just think of the amount of carbohydrates and add these to the total net carbohydrate per day.
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