Carrots are a healthy, low-calorie snack that 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!
Benefits of Carrots for Weight 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]
A 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.
Carrot juice has 40 calories per 100 mL or only 95 calories per 8 fl oz glass.[2]
Dehydrated carrots have 340 calories per 100g!
They’re packed in sugar as well. They contain about 39 grams of sugar per 100g.
Carrot cakes are high in calories as well. They have about 410 calories per 100g or 350 calories per serving. Certainly, carrot cakes aren’t suitable for people who want to lose weight.
Raw carrots have only 41 calories per 100g.
Fiber in carrots control appetite!
Furthermore, carrots are high in fiber. 100g of carrots contain 2.8g of fiber, or 10% DV. The fiber content depends on the carrot variety, maturity, cultivation area, irrigation, and other agricultural practices.
A carrot provides up to 7% of the required daily intake of fiber:
- small carrot has 1.4 grams of fiber. This dose is 5% of the Daily Value
- medium carrot has 1.7 grams of fiber, or 6% of the DV
- large carrot has 2 grams of fiber, or 7% of the DV
Moreover, mature carrots tend to have a higher fiber content as compared to baby carrots. In fact, mature carrots can be 15% richer in fiber than baby carrots!
In addition, raw, frozen, and cooked carrots have a similar fiber content. The fiber structure of carrots isn’t vulnerable to low or high temperatures.
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, water (88%) in carrots plays a role in satiety.
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 sugar.
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. High amounts of 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 3 grams 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.
Carrot juice contains moderate amounts of sugar. It has 3.9 grams of sugar per 100 mL. An 8 fl oz glass of carrot juice contains only 9.4 grams of sugar![5]
On the other hand, dehydrated carrots are pretty rich in sugars. They have 39 grams of sugar per 100g. Moreover, a typical 1-cup serving has 29 grams of sugar! Hence, you better consume them in moderation.
Actually, according to the American Diabetes Association, people with diabetes can eat carrots and many other non-starchy vegetables, such as beets. These vegetables won’t spike blood sugar. They contain reasonable amounts of sugar, while they’re packed with fiber and antioxidant compounds, which help control blood glucose![6]
Certainly, you should consult your physician before changing your diet.
Carotenoids in carrots promote 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.[7]
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.[8]
Potassium for Water retention
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 helps burn fat
Moreover, carrots help you lose body weight because they have a decent amount of vitamin C (6 mg per 100g).
Adequate amounts of vitamin C are 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.
The role of Vitamin K in dieting
Raw carrots contain 13.2 mcg of vitamin K per 100g or 11% DV. A small carrot contains 6.6 mcg of vitamin K or 5.5% DV, while a large carrot provides almost 8% DV.
Carrot juice is also high in vitamin K. It has about 37 mcg of vitamin K per 8 fl oz glass. This is more than 30% of the recommended daily intake!
Fat improves absorption rates of vitamin K1. Therefore, you should add a tbsp of vegetable oil, or a handful of seeds or nuts to your salad.
Vitamin K in carrots may help reduce the risk of type 2 diabetes, as it seems to improve insulin sensitivity and glucose tolerance, preventing insulin resistance. Moreover, it may reduce the risk of coronary artery disease, diabetes, obesity, and all-cause mortality![9]
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.[10]
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 produce! Actually, carrot greens have 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!
Does cooking destroy vitamin A in carrots?
Vitamin A is vulnerable to cooking methods. It’s estimated that about 45% of beta-carotene in carrots is lost during cooking. In fact, boiling and steaming carrots destroys more beta-carotene, as compared to blanching or microwaving.[11,12]
