Carrots are non-starchy vegetables, and the percentage of carbohydrates in them is not very high.
They are one of the best non-starchy vegetables and are very distinctive in many diets.
They are a rich source of vitamins, minerals, and nutrients that are important for the body, and this is what leads us to ask: Are carrots allowed in the keto diet?
In the following lines, we will provide all the information related to carrots in the ketogenic diet, including their nutritional value, benefits, and other matters.
Carrots and keto diet
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What are carrots?
It is one of the root vegetables and comes in more than one color, ranging from orange, white, yellow, and scarlet.
It is one of the vegetables that does not require cooking and can be eaten raw.
It tastes great whether cooked or uncooked, and it can be consumed in the form of fresh juice.
Health Benefits
Like other popular vegetables, carrots are widely used, and because they are high in antioxidants and nutrients, they have many health benefits, including:
- Improves eye health and strengthens eyesight.
- It reduces the risk of cancer.
- It helps control blood pressure and improve heart health.
- It is useful for strengthening the immune system.
- Its fiber enhances digestive processes.
- It promotes bone health.
- It helps prevent diabetes.
We move on to talking about the nutritional value that carrots provide to the body, so that we can provide an answer to: Are carrots allowed in the keto diet?
Nutritional value of carrots
100 grams of raw carrots provide these following nutritional values:
- Calories: 41 calories
- Protein: 0.93 grams
- Fat: 0.24 grams
- Carbohydrates: 9.58 grams
- Dietary fiber: 2.8 grams
- Net carbs: 6.78 grams
Thus, carrots rank in the middle between low-carb vegetables (e.g., spinach with 1.4 grams of net carbs) and high-carb vegetables (e.g., potatoes with 16.8 grams of net carbs).
Since carrots are foods that contain a moderate percentage of carbohydrates, you can eat them in moderate quantities on the ketogenic diet; that is, they are allowed without excess.
Depending on the daily needs of carbohydrates and the body’s degree of adaptation to fats, about 25–50 grams of carbohydrates can be consumed on the keto diet.
If the average daily consumption of net carbohydrates is 25 grams, this amount is equivalent to about 6 pieces of medium carrots.
So, if you don't eat any carb sources other than carrots, it won't be a big tragedy, especially for people who have been on keto for years, have higher carb tolerance limits, and rarely need to fear carrots.
Low-Carb Alternatives to Carrots on the Keto Diet
If you are afraid of your diet or are new to the ketogenic diet, do not worry, as there are many vegetables allowed in the keto diet that you can replace carrots with, which are:
- Celery: 1.8 grams of net carbs per 100 grams
- Asparagus: 1.9 grams of net carbohydrates per 100 grams
- Cauliflower: 2.8 grams of net carbs per 100 grams
- Cabbage: 3.3 grams of net carbs per 100 grams.
- Broccoli: 4 grams of net carbs per 100 grams.
Frequently Asked Questions
Can carrot juice be consumed on the keto diet?
No, carrots can be enjoyed raw, boiled, fried, or roasted, but carrot juice is prohibited because it raises insulin levels in the blood significantly due to the lack of natural fiber in them.
How many carbohydrates are in 1 medium carrot?
There are approximately 4 grams of net carbohydrates in one medium-sized carrot.
Conclusion
Thus, we have finished talking about: Are carrots allowed in the keto diet? Yes, but in limited limits and in very small quantities, to maintain the daily consumption of carbohydrates, and it is preferable to avoid carrot juice completely.