Carrots are a healthy, low-calorie snack which reduces hunger, as carrots are particularly high in fiber and water! Also, carrots are high in vitamins A, C, and potassium, which promote fat loss!
Carrots are pretty low in calories!
Above all, carrots are good for weight loss because they’re pretty low in calories. For instance, a medium carrot has only 25 calories. Boiled carrots have slightly fewer calories than raw ones, due to their higher water content.[1]
Caloric deficit is key for weight loss. We have to consume fewer calories than we burn in order to lose weight.
Eating carrots before a high-calorie meal helps consume fewer calories. Carrots have a satiating effect.
Fiber & water in carrots control appetite!
Furthermore, carrots are high in fiber. 100g of carrots contain 2.8g of fiber, or 10% DV (Daily Value). The recommended daily intake is about 28g per a 2,000-calorie diet.[2]
The fiber takes a long time to leave the stomach. So, we feel full for longer. Following a diet high in fiber promotes weight loss. Obese people can benefit the most.
Additionally, carrots are mainly water. Actually, they’re 88% water.
Other common foods high in water, which can keep us full for a long time, are tomatoes, cucumber, watermelon, melon, and kiwi.
Foods high in fiber, protein, and water are the most filling ones. Carrots contain some protein as well.
Carrots have a low Glycemic Load
Although carrots are a low-calorie, filling food, many people avoid them because they believe they’re high in sugars.
Certainly, sugar is bad for losing weight. The American Heart Association recommends limiting added sugar to 9 tsp for most men, and to 6 tsp for most women. Too much added sugar may cause overeating, increased waist size, and increased body weight.[3]
But, we can eat plenty of fruits and vegetables a day. Although, they contain sugar, they’re packed with vitamins, fiber, and health-promoting phytochemicals. Small doses of sugar in fruits and vegetables don’t affect blood sugar as much.
For instance, a medium carrot contains only 3g of sugar. Actually, raw and boiled whole carrots have a pretty low glycemic load of 2! It means that they won’t spike blood sugar.[4]
As a rule of thumb, foods with a low glycemic load (10 or less) are good for weight loss.
Carotenoids in carrots promotes weight loss!
Moreover, carrots are particularly rich in carotenoids, such as beta-carotene, lutein and zeaxanthin. 100g of carrots contain 8,280 mcg of beta-carotene, 3,480 mcg of alpha-carotene, 256 mcg of lutein and zeaxanthin, and 16,700 IU of vitamin A!
As a rule of thumb, obese people have much lower blood concentrations of carotenoids. According to a study, obese people with a BMI higher than 30 had a 22% lower sum blood concentrations of the most potent carotenoids, as compared to people with a normal BMI of 22.[5]
In fact, carotenoids protect us from oxidative stress. Increased fat tissue may lead to more oxidative stress. Oxidative stress may lead to obesity and other chronic health issues! So, obese people should consume more foods high in carotenoids, such as carrots!
Additionally, carrots are particularly high in vitamin A, which plays a key role in burning fat tissue for energy! Moreover, vitamin A may increase HDL-cholesterol, and improve insulin sensitivity, which is vital for a healthy lean body.[6]
Spinach, kale, papaya, and bell peppers are also common foods high in carotenoids!
Potassium supports weight loss
Furthermore, carrots are an excellent dietary source of potassium. 100g of carrots contain 320 mg of potassium, or 10% DV (Daily Value).
Following a diet high in potassium promotes weight loss! High potassium intake has been linked to a lower Body Weight Index (BMI), smaller waist circumference, and a lower risk of obesity.
Additionally, increasing potassium intake can instantly help you lose some weight, as it reduces water retention.
Vitamin C is necessary for weight loss!
Moreover, carrots help you lose body weight because they have a decent amount of vitamin C. 100g contain 6 mg of vitamin C.
High vitamin C intake is crucial for weight loss! For instance, high levels of vitamin C can burn up to 30% more fat during exercise! Also, consuming foods with vitamin C has been linked to a lower body weight, and a decreased waist circumference.
If you want to boost your vitamin C intake, you should combine carrots with other fruits rich in vitamin C, such as kiwis, oranges, grapefruits, and strawberries!
Moreover, you could eat carrots with broccoli, cauliflower, and peppers. They’re among the richest foods in vitamin C.
What’s the best time to eat carrots to lose body weight?
The best time to eat carrots to lose weight is before a high-calorie meal. Fiber and water in carrots reduce appetite. So, we tend to consume fewer total calories in a day!
Is it OK to eat carrots every day?
Yes, you can eat carrots every day. Prefer to eat 1-2 carrots as a low-calorie snack between meals, or before the main meal of the day!
Certainly, people with diabetes, allergies, sensitive stomach, or other health issues should consult their physician before consuming carrots.
Eat organic carrots with the skin
Moreover, you better prefer buying organic carrots in order to eat them with the skin. The peel of carrots is the richest part in phenolic compounds, and other antioxidants. However, pesticide residues accumulate in the skin.[7]
Additionally, the skin protects other nutrients from leakage into the water when carrots are cooked. An unpeeled carrot retains most of its polyphenols and carotenoids during cooking!
Moreover, you can eat carrot greens of organic carrots! Actually, carrot greens have a great nutritional value.
Is carrot juice good for weight loss?
Although whole carrots are good for weight loss, people who want to lose weight better avoid consuming carrot juice.
First, carrot juice is poor in dietary fiber. So, it can’t keep us full for a long time. Secondly, a glass of carrot juice has about 100 calories!
