Carrots were first grown as a food product several centuries ago. Raw carrots, which are low in calories, were first used for medicinal purposes in Ancient Egypt. Today, the Russian Federation is considered the most advanced country in growing this root crop. Immediately after it are China and the USA.
The product is in demand due to the combination of low price, ease of cultivation and a large number of useful properties. This is one of the few vegetables that can complement almost any dish with its taste.
Carrots are popular among dietary followers - the composition of the vegetable helps to achieve a feeling of fullness in a short time without gaining extra pounds. In addition to satiety, adding vegetables to your daily diet helps strengthen your gums, improve digestion, and improve the condition and appearance of your skin.
Calorie content, BJU, GI
Raw carrots have a low calorie content, but experts note that boiled carrots have the lowest energy value. The beneficial properties of the root vegetable are preserved regardless of the form in which it is eaten.
Carrots are raw. Calorie content and chemical composition.
Useful substances contained in carrots:
- vitamins A, B, C, D, E;
- iron;
- manganese;
- potassium;
- calcium;
- essential oils;
- antioxidants;
- carotene, etc.
Raw carrots - the calorie content of this root vegetable in the form of juice or peeled vegetable is about 35 kcal per 100 g. Depending on the method of preparing the vegetable, its energy value changes.
The lowest indicator, not exceeding 30 kcal per 100 g, is raw carrots, as well as those prepared by stewing, baked and boiled, which allows you to include all these types in the diet menu. The energy value of fried carrots is about 70 kcal per 100 g. The most high-calorie carrots are those cooked in Korean - 80-100 kcal per 100 g.
The glycemic index of carrots, which indicates the rate of breakdown of substances in the body, as well as the calorie content, depends on the form in which the carrots are prepared. The indicator ranges from 35 to 85 units. 35 units are raw carrots, and carrots prepared by cooking can go beyond the figure of 85 units.
Carrots in any prepared form consist mostly of dietary fiber (about 2.8 g per 100 g of product), then a share of 6.8 g per 100 g of product is carbohydrates, slightly less proteins and carbohydrates, and the rest is water, which is part of the carrots.
The product has beneficial properties that help fight many diseases. Oils produced from the carrot root or seed are used as a medicine or dietary supplement to maintain health or improve well-being.
| Health area | Positive influence |
| Hematopoietic system | Carrots lower sugar levels. |
| Nervous system | The oils contained in carrots have a tonic effect on humans, can relax and promote the production of female hormones. They can relieve pain during menstrual periods. |
| Cardiovascular system, nails and hair | Carrot seed oils have a strengthening effect due to potassium and calcium. |
| Metabolic system | |
| Gastrointestinal tract | Oils that are extracted from carrot seeds are later used as food additives. |
| Kidneys and liver | Improves metabolism and removes impurities from the body. |
| Vision | Vitamin A and carotene improve or support eye muscles. |
| Cells | Antioxidants slow down the aging process. |
| Airways | Phytoncidal substances improve the condition of the respiratory tract, especially after respiratory diseases. |
Which carrots are healthier: boiled or raw?
The wealth of vitamin and mineral composition is not always completely absorbed in the body. For example, from drinking a glass of fresh carrot juice, the body absorbs only 3% beta-carotene. It is worth noting that the addition of vegetable oil increases the absorption of this vitamin by up to 33%.
Research by scientists has shown that a cooked product is absorbed in the body better than a raw one. However, during the thermal process, beta-carotene is lost: only a high level of antioxidants remains. Their properties include the benefits of boiled carrots for the human body - as a means of preventing cancer and Alzheimer's disease.
Classic recipe
The classic way to serve raw carrots is to make a salad from this vegetable. The classic cooking option and all its subsequent variations do not take much time to implement. Serving includes both the simplest method and complex decorations of herbs and vegetables.
This vegetable is found in every housewife’s kitchen or is easily available in the store, so the process of preparing the dish is not difficult. Raw carrot salad can be an independent dish during a diet, or part of a meal as a side dish.
Raw carrots - the low calorie content of this vegetable allows it to be used as a basis for dietary dishes.
The classic version of preparing a healthy dish from carrots requires salad dressing in the form of vegetable oil and adding salt as desired. The carrots are thoroughly washed and peeled, grated.
The resulting vegetable mass is salted and sprinkled with oil, everything is mixed so that the carrots are saturated with oil. It is recommended to leave the salad for half an hour before serving so that the grated vegetable has time to release its juice.
Composition of ingredients
To prepare a salad based on raw carrots, you will need the following components:
- raw carrots – 1 pc.;
- salt – 1 pinch;
- vegetable oil – 1 tbsp.
To make the salad fresh and have a rich, juicy taste, special attention is paid to the choice of carrots. It should be a young root vegetable that is firm to the touch and has a bright orange or yellow color if you choose a different variety of carrot. During the cooking process, you can add pepper or replace the spices with sugar and cinnamon.
It is acceptable to exclude any spices and additives so that the salad conveys the taste of the vegetable.
The classic version of the dressing is the addition of sunflower vegetable oil, but it is acceptable to use any vegetable oil, such as olive, sesame, etc. If the salad is not prepared for a diet menu, then the dressing in the form of oil can be replaced with sour cream or mayonnaise, which will change the taste from vegetable to softer and creamier.
Step-by-step cooking process
The classic version of preparing raw carrot salad involves the following points:
- Wash the root crop under running water until all the dirt is gone. Sometimes a special brush is used when peeling vegetables.
- Remove the peel from the vegetable with a knife or using a special vegetable peeler.
- Peeled carrots are grated on a coarse grater.
- The grated mixture is evenly sprinkled with salt and poured with dressing.
- Mix everything together with a wooden spatula and let the salad brew in the cold for half an hour. During this time, the carrots should give juice and add additional flavor to the dish.
What can I add?
A simple method of preparing raw carrot salad can be changed by adding even one minor ingredient.
A new product in a salad can not only supplement the beneficial composition with microelements, but also add a taste sensation:
- Garlic is useful in antioxidants, microelements, and adds spiciness to the dish.
- Vinegar is used as a substitute for vegetable oil. The dressing adds spice and goes well with garlic and pepper.
- Lemon juice replaces vegetable oil and adds a tart, fresh flavor to the salad.
- Apple is often combined with carrots. It is finely chopped. So that it gives juice. A similar salad is seasoned with honey. The dish has a sweet and sour taste.
- Sliced oranges or tangerines highlight the sweetness of the carrots. Pairs well with nuts, apple and honey.
- A boiled chopped egg makes the salad hearty. This dish is often seasoned with sour cream or mayonnaise. Radish, chicken, and cheese are often added to carrot salad with eggs.
How to serve a dish
The classic raw carrot salad is served in portioned dishes - a deep plate designed for 1 person. Grated carrots are placed in a heap in a bowl and placed on the table. Sometimes the dish is decorated with finely chopped herbs. If chopped greens were part of the salad, then a few leaves of parsley, dill or other greens are placed on top of the salad mound or on one side.
The ceremonial version of serving the dish is done in a large plate. The salad is laid out in a heap on lettuce leaves that have been previously washed and laid out on a plate. If nuts or seeds were added to the salad, sprinkle them additionally on the salad as a decoration.
A complex salad based on raw carrots is decorated with the ingredients included in the composition. Pieces of vegetables or fruits are placed in an arrangement on top of the salad. One part is generously sprinkled with spices, seeds, raisins or nuts to create a design.
Raw carrots - the calorie content of this root vegetable does not exceed 40 per 100 g of product, which allows you to add the vegetable to dietary dishes or serve it as an independent product. The high content of vitamin A and carotene cannot always be completely absorbed, so even in their raw form, they try to serve carrots seasoned with oil.
Any dietary dish based on raw or thermally processed carrots is seasoned with oil. If carrots are eaten not for dietary reasons, but to nourish the body with useful substances and minerals, then the dish can be seasoned with sour cream or non-vegetable oil.
To create a diet menu, you can focus on ready-made dishes made from raw carrots.
Beneficial properties of boiled carrots
The main beneficial property of boiled carrots is considered to be a significant level of antioxidants, which increases precisely after heat treatment.
As a result of cooking, beneficial carotenoids are also more easily absorbed (due to partial destruction of the cell wall at high temperatures). This property of boiled vegetables is used in the diet of patients with vitamin A deficiency.
The benefit of boiled carrots for the human body also lies in the content of lutein, a substance that is the main component of the pigment of the retina, making the product an excellent means of preventing vision impairment.
It is important to remember that the maximum amount of vitamins is in the peel, so it is not recommended to peel the vegetable before cooking: just wash it thoroughly under running water. The grated product is used beneficially as an external remedy in the treatment of ulcers on the skin.
Salad with lemon juice
The salad has a refreshing taste and pleasant aroma. The lemon in the composition gives it a sour taste.
Composition of ingredients
To prepare a salad based on raw carrots, you will need the following components:
- carrots – 3 pcs.;
- onion – 1 head;
- lemon – 1 pc.;
- salt – 1 pinch.
Step-by-step cooking process
The preparation of carrot salad with the addition of lemon juice is as follows:
- The carrots are washed, peeled and grated. Then carefully squeeze it with your hands so that it begins to release juice.
- Squeeze the juice of 1 lemon.
- Finely chop the onion and fry.
- All ingredients are mixed with grated carrots. Sprinkle pepper on top, cover with a heavy plate and leave to soak in the juice for 1 hour.
Why is it important to know the chemical composition of carrots?
Bright orange root vegetables are valuable for human health in terms of their chemical composition. However, many components contained in the product are serious allergens . Knowing the chemical composition, calorie content, and nutrients of fresh or boiled root vegetables is necessary so that consuming even 1 piece of carrot will benefit the body and eliminate the possibility of allergic reactions or exacerbation of chronic diseases.
Having an idea of the composition of a fresh (raw) or cooked product and the vitamins it contains is also necessary in order to compensate for the deficiencies of vitamins and minerals in the body by introducing the required amount of carrots into your daily diet (in the absence of contraindications).
Salad with apple and honey
Lovers of sweet dishes can replace their usual sugar with a healthy ingredient - honey. This supplement contains beneficial components and improves immunity and digestion.
Composition of ingredients
To prepare a salad based on raw carrots, you will need the following components:
- honey – 1 tbsp;
- carrots – 1 pc.;
- apple – 1 pc.;
- sour cream - 1 package;
- raisins – 1 handful.
Step-by-step cooking process
The preparation of carrot salad with apple and honey is as follows:
- Apples and carrots are peeled and grated.
- Mix everything else with the grated ingredients and serve.
Salad with apple and orange
An exotic version of a dietary dish, prepared from available products. The salad is rich in vitamins, has a pleasant taste and bright appearance when served.
Composition of ingredients
To prepare a salad based on raw carrots, you will need the following components:
- apple – 1 pc.;
- carrots – 1 pc.;
- orange – 1 pc.;
- honey – 2 tsp;
- lemon juice – 2 tsp;
- sesame seeds – 5 g;
- pine nuts – 5 g.
Step-by-step cooking process
The preparation of carrot salad with apple and orange is as follows:
- Fruits and carrots are peeled and grated, the orange is cut.
- Pour everything together with lemon juice and honey, mix so that all components are saturated with the dressing.
- Top with seeds and nuts.
Harm and contraindications
If, after eating a large amount of raw vegetable, the palms and feet acquire a yellow-orange tint, it means that the body is oversaturated with carotene.
It is recommended to eat raw vegetables with caution:
- during the period of exacerbation of duodenal and stomach ulcers;
- people with gastritis;
- with a tendency to allergies.
Boiled carrots can be harmful:
- People with type 2 diabetes. The high glycemic index of boiled carrots increases blood sugar levels, which is unacceptable for diabetics.
- Pregnant women. Excess vitamin A is dangerous for the fetus.
Which carrots are more harmful - raw or boiled?
Moderate consumption of fresh and boiled vegetables does not harm the body unless there are individual contraindications. It is recommended to include both raw and boiled carrots in your diet.
Type 2 diabetics are recommended to eat foods with a high glycemic index , such as boiled carrots, in the first half of the day.
Menu for diet
Raw carrots - the calorie content of this vegetable in its unheated form is quite low, which is why it is used as a side dish in dietary nutrition.
When switching to a diet menu, it is important to remember the contraindications for excessive consumption of carrots:
- If you have gastrointestinal diseases, it is advised to avoid eating raw vegetables.
- Excessive consumption of carrots (over 1 kg per day) can have a bad effect on the liver, as evidenced by a yellow tint to the hands and palms. It is also possible for the body to react to excess incoming substances in the form of headaches, drowsiness, and a reaction in the intestines.
- An allergic reaction to carrot seeds is possible, which manifests itself in the form of a burning sensation in the mouth, vomiting, or redness on the skin.
Some diets exclude carrots due to the high carbohydrate content of this root vegetable. Protein diets aim to reduce carbohydrate intake to a minimum for a certain period. However, there is a special carrot diet based on the consumption of dishes from this vegetable. Such diets are designed for a specific period - 3 days, a week and 10 days.
A diet designed for three days involves eating exclusively salad based on raw carrots. It is permissible to eat not only classic salad, but also dishes with the addition of apples and honey (examples of salad preparation are given above). each of the 6 meals a day is taken at an interval of 3 hours. In addition to carrot salads, you need to drink enough water during these 3 days.
The diet, which lasts a week, involves 5 meals daily. The basis is a classic carrot salad, but additions in the form of fruit are acceptable, as well as the use of low-fat cottage cheese and kefir. The intervals between meals should not exceed 4 hours a day.
| Order of meals per day | Sample dishes |
| 1 | A portion of cottage cheese seasoned with a small amount of sour cream |
| 2 | Classic carrot salad |
| 3 | Salad with apple and orange |
| 4 | Salad with apple and honey |
| 5 | 1 cup low-fat kefir |
A carrot diet lasting 10 days involves 5 meals daily at intervals of at least 3 hours. The basis of this diet is a classic carrot salad dressed with sour cream. If you really want warm food, you can replace 1 meal a day with a salad based on boiled carrots.
The diet is accompanied by a large amount of fluid drunk daily - about 2 liters. It is recommended to closely monitor the condition of your body during the period of following such a diet and at the first symptoms of malaise, end the diet in order to avoid health problems. Due to its low calorie content, raw carrots are an ideal dietary supplement.
Any diet is considered a serious test for the body, and therefore it is recommended to carry out such cleansing no more often than once every 2-3 months. It is easier to tolerate the diet if you do not forget about the timely intake of fluids into the body. If the standard salad recipe quickly gets boring, you can diversify it with raw fruits and vegetables.
The process of preparing such salads is simplified if you use not a knife, but a vegetable peeler to remove the peel. Raw carrot salads can be prepared in the evening and eaten in the morning, if not seasoned right away - a similar scheme is often used in Italy, where the recipe with the addition of orange is especially popular.
How and how much to cook carrots
In order to get the maximum benefit from boiled carrots, you must follow the rules for preparing them:
- Before heat treatment, the vegetable must be thoroughly washed. You should not peel the peel before cooking: to preserve maximum beneficial properties, it is better to peel the cooked product.
- Place in cold water, bring to a boil and cook for no more than 20 minutes over low heat.
- You can check the readiness using a regular toothpick: if it easily passes through the thickest part of the vegetable, then it is ready.
Steaming and baking are beneficial; frying vegetables is undesirable due to the harm of released carcinogens.
