Are the dietary fiber in carrots enough to meet the recommended daily intake? Can the fiber content of carrots help you lose weight? How many calories in carrots? Can diabetics eat carrots?
Daily fiber needs
As a rule of thumb, we need about 30 grams of dietary fiber per day.
The daily fiber content depends on calories.
Hence, it’s good for you to consume at least 14 grams of fiber per 1000 kcal.
Better consume at least 30 grams of fiber per day, for better health benefits.
For instance, fiber can help you lower your LDL cholesterol. Moreover, fiber can help you lose weight easily…
How much fiber in carrots
According to the US Department of Agriculture (USDA), 100 gr of raw carrots contain about 2.8 grams of fiber. That’s 10% DV (Daily Value).
Practically, the dietary fiber content of 1 carrot varies accordingly:
- baby carrot (10 gr) has 0.28 gr of fiber,
- small carrot (5-1/2″, or 50 gr) has 1.4 gr of fiber,
- medium carrot (61 gr) has 1.7 gr of fiber,
- large carrot (7-1/4″ or more, or 70 gr) has 2 gr of fiber,
- 1 cup chopped carrots (130 gr) has 3.6 gr of fiber.
So, are carrots high in dietary fiber?
Yes, carrots are pretty high in fiber content.
Just 2 carrots can provide more than 14% DV of fiber.
Additionally, all plants contain fiber. Hence legumes, vegetables, whole grains, nuts, seeds, and fruits are all rich in fiber.
Eating a high fiber diet is easy.
Are carrots good for weight loss?
Certainly, carrots are good for weight loss. Above all, they contain a few calories, and sugars. Contrary, they are high in fiber.
As a result, we feel full for longer.
What’s the calorie content of carrots?
100 gr of carrots has only 41 calories. Practically. carrots can’t make us fat.
Contrary, it’s a very nutrient-dense food. Meaning that it has many vitamins and minerals, but only a few calories.
How many calories does a carrots have?
A carrot has only a few calories:
- small carrot has 20 kcal,
- medium carrot has 25 kcal,
- large carrot has 30 kcal.
How many calories in 1 cup of carrots?
Moreover, 1 cup of carrots has only 53 calories. So, it’s ideal if you want to lose weight…
Are carrots low or high in carbs?
Many people believe that carrots are high in carbs.
Although most calories come from carbs, carrots aren’t considered a high carb food.
They only contain 9.6 grams of carbs per 100 gr.
Furthermore, a carrot contains from 4.8 to 7 grams of carbs.
Are carrots high in sugar?
Additionally, carrots aren’t high in sugar.
100 gr of carrots contain only 4.7 grams of sugar.
Moreover, a carrot contains from 2.4 to 3.4 grams of sugar.
Is this sugar content enough for preventing weight loss? Of course not…
What about people with diabetes?
Carrots for diabetics
Seems like that carrots are good for people with diabetes as well…
Glycemic Index of carrots
According to the University of Sydney, carrots have a low Glycemic Index.
The Glycemic Index shows us the effect of food on blood sugar.
As carrots are pretty low in carbs and high in fiber, there is no surprise that the Glycemic Index of carrots is low.
Probably raw carrots are the best way to consume them.
Raw carrots have the lowest Glycemic Index of 16.
Peeled, boiled, and grounded to paste carrots have the highest Glycemic Index of 60.
Glycemic Load of carrots
The Glycemic Index is a little misleading though.
It doesn’t take into consideration the amount of carbs of the food.
So, scientists prefer to measure the effect of food on blood sugar by a new index. It’s called Glycemic Load.
Glycemic load is calculated by the amount of carbs in a food multiplied by that food’s Glycemic Index.
As a result, carrots have an even lower Glycemic Load. Depending on the cooking method, it varies from 1 to 4.
That’s pretty low.
Consider that foods with a Glycemic Load of 10 or less, are called “low Glycemic Load foods”. They are ideal for diabetics… Raw carrot’s Glycemic Load is 1 or 2…
Just for comparison, other common foods that have a high Glycemic Load are potatoes (9-33), rice (30), wheat bread (8-13), or pasta (19-30).
So, carrots don’t affect blood sugar. Especially raw carrots…
Carrots contain more than fiber
Carrots are rich in vitamin A, as well.
Vitamin A is essential for good vision. Despite that, vitamin A plays an important role in normal growth and reproduction. Moreover, it’s important for pancreas development and proper function of the pancreas.
Foods rich in vitamin A are root vegetables and greens.
For instance squash, carrots, pumpkins, collards, and beet greens, are all good sources of vitamin A.
Another important vitamin for people with diabetes is vitamin C. It protects against free radical-induced damage. Furthermore, vitamin C affects glucose-induced insulin secretion (1).
Whole carrots vs carrot juice
What about carrot juice?
Seems like that carrot juice is a healthy juice as well.
Anatycally, 100 gr of carrot juice has only 40 calories, 9.3 grams of carbs, and 3.9 grams of sugar.
Additionally, 100 gr may contain up to 0.8 grams of dietary fiber.
Not bad for a juice…
So, fiber in carrots is good for weight loss?
Yes, carrots are a good option if you want to lose weight.
Carrots won’t make you fat…They don’t contain any significant amount of sugar.
Contrary, they are a good source of fiber.
Better prefer whole raw organic carrots in salads.
- NCBI: Role of Bioactive Food Components in Diabetes Prevention: Effects on Beta-Cell Function and Preservation