Carrots for weight loss!

carrots for weight loss

Carrots are good for weight loss. They’re a healthy, low-calorie snack which reduces hunger, as carrots are particularly high in fiber and water! Also, vitamins A & C and potassium in carrots promotes fat loss!

How many calories does a carrot have?

Above all, carrots are good for weight loss because they’re pretty low in calories. 100g of raw carrots have only 41 calories. Practically, a medium carrot has only 25 calories. Even a whole cup of chopped carrots has fewer than 55 calories![1]

Boiled carrots have slightly fewer calories than raw ones, due to their higher water content. They’ve 35 calories per 100g!

The most important rule of weight loss is calorie restriction. You have to consume fewer calories than those you burn, in order, to burn body fat for energy.

Eating carrots before a high-calorie meal is the key for caloric deficit. Carrots have a high satiating effect, but only a few calories. Hence, they help us consume fewer total calories in a day, without feeling hungry!

Fiber in carrots reduces appetite!

Furthermore, carrots are high in dietary fiber. 100g of carrots contain 2.8g of fiber, or 10% DV (Daily Value). The recommended daily fiber intake is about 28g per a 2,000 calorie diet.[2]

The fiber takes a long time to leave the stomach, making you feel full for a long time. Following a diet high in fiber enhances weight loss. Obese people can benefit the most.

Additionally, carrots are mainly water. Actually, they’re 88% water. Hence, they’re super filling food, containing only a few calories.

So, if you want to lose body weight easy, you should eat lots of high-volume, low-calorie foods, such as carrots, tomatoes, cucumber, watermelon, melon, kiwi, and many more!

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, these upper dosages of sugar don’t stand for whole fruits and vegetables! Actually, we should eat plenty of fruits and vegetables a day. They’re packed with vitamins, and fiber, containing a reasonable amount of sugar. This small dose of sugar doesn’t affect blood sugar as much. For instance, a medium carrot contains only 3g of sugar.

Foods high in sugars tend to greatly increase blood glucose. Glycemic Load of food shows the effect of food on blood glucose. Foods with glycemic load lower than 10 don’t affect blood sugar as much. People who want to lose weight should consume plenty of these foods!

Actually, raw and boiled whole carrots have a pretty low glycemic load of 2! Therefore, they can play a key role in a diet for weight loss.[4]

Carotenoids in carrots promotes weight loss!

Moreover, carrots are particularly rich in carotenoids, such as beta-carotene, lutein and zeaxanthin. 100g of carrots contain 8280 mcg of beta-carotene, 3480 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 also improve insulin sensitivity, which is vital for a healthy lean body.[6]

Spinach and bell peppers are also common foods high in carotenoids and vitamins, which are necessary for weight loss!

Carrots help us lose weight due to their high potassium content

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 in carrots promotes 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 burn approximately 30% more fat tissue 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 add carrots to broccoli or cauliflower recipes. They’re also great dietary sources of vitamin C.

Last, but not least, carrots taste great in a tomato/pepper salad. Tomatoes and peppers are also high 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 need a lot of space in the stomach, reducing appetite. So, we tend to consume fewer total calories!

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 carrot is the richest part in phenolic compounds, and other antioxidants.[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!

Certainly, you should prefer organic carrots because pesticide residues accumulate in their skin.

Is carrot juice good for weight loss?

Although whole carrots are good for weight loss, people who want to lose weight should avoid consuming carrot juice.

First, carrot juice doesn’t contain any fiber. So, it can’t keep us full for a long time.

Secondly, carrot juice is pretty high in sugars. A glass contains almost 10g of sugars. Most noteworthy, a glass of carrot juice has about 100 calories!

Certainly, you should avoid drinking soft drinks and even fruit juices, if you want to lose weight. They contain too many calories without any filling effect.