Nutrition | Carrot on keto diet | How many carrots? | How to eat? | How to add more? | Forms you should avoid | Health benefits of carrots | Conclusion 

The keto diet is a very low carbs diet and a high-fat diet. You cannot eat more than 30-50 g carbs.

Generally, root vegetables aren’t allowed on a keto diet because they are high carbs. Carrot also root vegetable. 

On the other hand, carrots are tasty, crunchy and highly nutritious. Carrots are a good source of beta carotene, vitamin K1, potassium and lots of antioxidants. [1]

Carrots can help you lose weight, been linked to lower cholesterol and well known to improve eye health.

So, should you eat or not a carrot on a keto diet? First check nutrition then we will talk about that.

Nutrition fact of Carrots

carbs in carrot, low carbs carrots

Carrots contain mostly water. It contains more than 80% of water. [2][3]

It contains less than 1g fat and protein. [4]

According to the USDA Food Composition Database, 100g carrots contain – 

  • Water – 88.3g
  • Total carbs – 9.5g
  • Fiber – 2.8g
  • Net carbs – 6.7g
  • Calories – 41 kcal
  • Protein – 0.9g
  • Fat – 0.2g
  • Sugar – 4.7g
  • Sucrose – 3.5g

Vitamin and minerals

Vitamins are also a good source of vitamins and minerals such as – 

Other vitamins and minerals in a moderate amount such as calcium, magnesium, potassium, zinc, manganese, vitamin B6, thiamin, vitamin E, etc. [5][6]

It also contains other Antioxidants like [7][8][9] – 

  • Alpha-carotene
  • Lutein 
  • Lycopene
  • Beta carotene
  • Polyacetylenes
  • Anthocyanins

Carrot and keto diet – are carrots ketogenic?

crrrots on keto, are carrots keto, keto carrots,

Yes, but no. You can have carrots in a keto diet in moderation, but if you can’t control yourself within limits then no. Carrots are a little bit higher in carbs than other vegetables. But you should know a few things before. 

A Keto diet is a very low-carb and high-fat diet. On a standard keto diet, you can have 20-50g carbs in order to stay in ketosis. All carbs in the ketogenic diet should come from healthy sources.

  • Carbs in carrots – carrots are mainly made of carbs and water. 100g Carrots contain 41 calories and almost 90% of calories come from carbs and the rest from protein and fat. In keto diet, 90% of the calories come from fat and less than 5% from carbs, which is the exact opposite of carrots.
  • Glycemic Index (GI) – GI means the speed of an increase in blood sugar level by eating a certain food. More is the GI more spikes in blood sugar level. GI of the carrots is 71, which is high. 100g carrots contain 9.5g total carbs which make it glycemic load is  6.7 which is allowed on a keto diet. 

Carbs in carrots are higher than other veggies and GI of the carrots are also high. But, carrots are very healthy and good for fighting with disease and eye health.

So, the bottom line is you can have carrots in a keto diet in moderation. Limit yourself below 100g per day as a salad.

How many carrots on a keto diet?

You should consume less than 100g carrots per day or less than 30g per meal on a keto diet. Less than 100g carrots are good for your health. It will provide you all the necessary vitamins and minerals and also will keep you in ketosis.

How to eat carrots on a keto diet?

how to eat carrots on keto, what carrots should avoid

You should eat less than 100g carrots per day or less than 30g carrots per meal that would contain 2g net carbs.

Eat carrots in raw form as salad, when you cook the food or extract juice, the GI of the food increases and which is obviously bad for ketosis.

Combine carrots with other low carbs with low GI veggies in the salad to minimize the overall blood sugar effect.

Carrots also help with weight loss, if you want to lose weight, then go for it in moderation amount, you are on keto keep in mind that too.

How to eat more carrots on a keto diet?

Some people are crazy about carrots if you are one of them, then we can help. If you want to eat more carrots than sure you can do.

Keep in mind on a keto diet 70% calories come from fat and less than 10% form carbs.

If you eat 200g carrots, it will provide you 60 calories for carbs to compensate it, you need to eat 400 calories from fat or 5 tbsp of peanut butter that is a lot of calories.

If you are on a ketogenic diet to lose weight then its totally not worth it. Try to eat less than 20-30g carrots per meal in raw form as a salad.

Forms of carrots you should avoid the keto diet

There are two for of carrots should definitely avoid on keto – 

  • Cooked carrots – You should avoid cooked carrots on a keto diet. As you cook the food its glycemic index increase means more spikes in blood sugar level that is bad for your ketosis. If you really want to enjoy carrots on keto eat raw as a salad with other veggies.
  • Carrot juice – can also give more spike in blood sugar levels. When you eat whole raw carrots then it also contains fiber part. Fiber helps to slow down the absorption process of the nutrients into the bloodstream, which can prevent a spike in blood sugar levels. Carrot juice lots its fiber part which definitely not good for ketosis.

Health benefits of carrots

There are a number of health benefits of carrots such as –

  • Eye health – Lower level of vitamin A can cause night blindness [10]. Carotenoid can also help with age-related macular degeneration. [11][12]
  • Weight loss – the carrot is a low-calorie food. It can decrease caloric intake and increase fullness. [13]
  • Reduce cancer risk – Carotenoids can help to decrease the risk of cancers such as colon, prostate, breast, and stomach. [14][15][16][17]
  • Bone health – Carrots contain vitamin K, calcium, and phosphorus, which are very beneficial to bone health.
  • Increase immunity – it contains vitamin C. it helps with collagen, which is essential in wound healing [18]. Vitamin C also helps with the immune system. [19][20][21]

Conclusion 

Carrot is very healthy food. It contains lots of vitamins and minerals. It particularly high in vitamin A, which is essential for eye health. Carotenoids present in carrots also help with weight loss, reduce cancer risk, good for bone health and increase immunity.

Carrots are a little bit higher in carbs. 100g carrots contain 6.7g net carbs and have 71 Glycemic Index which is high. So always take cahoots in moderation.

100g per day or 20-30g carrots per meal is enough. Always take carrots in raw form as a salad. Cooked carrots or carrot juice both are not good for your ketosis.

Most frequently asked question

Are carrots low carb?

According to the USDA Food Composition Database,100g carrots contain 6.7g net carbs. So, definitely, you can eat carrots on a low carb diet such as ketogenic diet, but in moderation.

Can you eat carrots on the keto diet?

Yes, but no. You can have carrots on a keto diet in moderation, but if you can’t control yourself within limits then no. Carrots are a little bit higher in carbs than other vegetables. But you should know a few things before. 

How many carbs in carrots?

According to the USDA Food Composition Database,100g carrots contain Water – 88.3g, Total carbs – 9.5g, Fiber – 2.8g, and Net carbs – 6.7g.

How many carrots on a keto diet?

A medium-size carrot weighs around 50-60g. Less than 100g carrots per day or less than 30g per meal is acceptable on a keto diet. It is good for your health. It will provide you all the necessary vitamins and minerals and also will keep you in ketosis.

How to eat carrots on a keto diet?

Eat carrots in raw form as salad, when you cook the food and extract juice, the GI of the food increases and which is obviously bad for ketosis.

Source 

USDA  “https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients” 

SELF Nutrition “https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2383/2” 


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