![]() Additionally, this vegetable may be a valuable component of an effective weight loss diet.Ĭarrots are generally considered safe to eat but may have adverse effects in some people.Īdditionally, eating too much carotene can cause your skin to become a little yellow or orange, but this is harmless. SUMMARYĮating carrots is linked to a reduced risk of cancer and heart disease, as well as improved eye health. Individuals with low vitamin A levels are more likely to experience night blindness, a condition that may diminish by eating carrots or other foods rich in vitamin A or carotenoids ( 34).Ĭarotenoids may also cut your risk of age-related macular degeneration ( 35, 36, 37). Weight lossĪs a low-calorie food, carrots can increase fullness and decrease calorie intake in subsequent meals ( 33).įor this reason, they may be a useful addition to an effective weight loss diet. Intake of carrots has been linked to lower cholesterol levels ( 12, 13). High blood cholesterol is a well-known risk factor for heart disease. Women with high circulating levels of carotenoids may also have a reduced risk of breast cancer ( 30).ĭated research suggested that carotenoids could protect against lung cancer, but newer studies have not identified a correlation ( 31, 32). This includes prostate, colon, and stomach cancers ( 27, 28, 29). Reduced risk of cancerĭiets rich in carotenoids may help protect against several types of cancer. Much of the research on carrots has focused on carotenoids. Anthocyanins: These are powerful antioxidants found in dark-colored carrots.Ĭarrots are a great source of many plant compounds, especially carotenoids, such as beta carotene and lutein.Polyacetylenes: Recent research has identified bioactive compounds in carrots that may help protect against leukemia and other cancers ( 1, 25, 26).Lycopene: A bright red antioxidant found in many red fruits and vegetables, including red and purple carrots, lycopene may decrease your risk of cancer and heart disease ( 24).Lutein: One of the most common antioxidants in carrots, lutein is predominantly found in yellow and orange carrots and is important for eye health ( 23).Alpha-carotene: An antioxidant that, like beta carotene, is partly converted into vitamin A in your body.The absorption is better (up to 6.5-fold) if the carrots are cooked ( 20, 21, 22). Beta carotene: Orange carrots are very high in beta carotene.Eating fat with carrots can help you absorb more of the beta carotene ( 19). However, this conversion process may vary by individual. ![]() These are substances with powerful antioxidant activity that have been linked to improved immune function and reduced risk of many illnesses, including heart disease, various degenerative ailments, and certain types of cancer ( 1).īeta carotene, the main carotene in carrots, can be converted into vitamin A in your body. They are extremely low in fat and protein.Ĭarrots offer many plant compounds, including carotenoids. SUMMARYĬarrots are about 10% carbs, consisting of starch, fiber, and simple sugars. Insoluble fibers may reduce your risk of constipation and promote regular bowel movements ( 1, 14). The main insoluble fibers in carrots are cellulose, hemicellulose, and lignin. What’s more, certain soluble fibers can impair the absorption of cholesterol from your digestive tract, lowering blood cholesterol ( 12, 13). They can also feed the friendly bacteria in your gut, which may lead to improved health and decreased risk of disease ( 9, 10, 11). Soluble fibers can lower blood sugar levels by slowing down your digestion of sugar and starch. Pectin is the main form of soluble fiber in carrots ( 8). Their GI ranges from 16–60 - lowest for raw carrots, a little higher for cooked ones, and highest for puréed ( 4, 5).Įating low-glycemic foods is linked to numerous health benefits and considered particularly beneficial for people with diabetes ( 6, 7). They are also a relatively good source of fiber, with one medium-sized carrot (61 grams) providing 2 grams.Ĭarrots often rank low on the glycemic index (GI), which is a measure of how quickly foods raise blood sugar after a meal. The carbs consist of starch and sugars, such as sucrose and glucose ( 1). The nutrition facts for two small-to-medium raw carrots (100 grams) are:Ĭarrots are mainly composed of water and carbs. Carrots’ water content ranges from 86–95%, and the edible portion consists of around 10% carbs ( 1, 2).Ĭarrots contain very little fat and protein ( 3). ![]()
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