Root vegetables won’t suit the keto diet. The reason is they are rich in high carbs. Keto means that you are following a low-carb, high-fat diet in your daily routine. Undergrown vegetables are usually high in carbs and low in fat. When choosing underground-grown veggies, you should be more cautious about their nutrition content. When you choose the carrot on the keto diet, know about its benefits and its supplements in the diet.
Nutrition Content in Carrot:
Carrots usually contain more water. Nearly 80% of water is present in them. The regular portion of carrots taken in a keto diet is not advisable. You have to reduce the size and combine it with other supplements.
According to research, a 100g of carrot contains:
- Water – 88.3g
- Entire 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
Vitamins and Minerals:
Vitamins and minerals are good sources of health. When you think of carrot on keto, the first thing that comes to your mind is vitamin A. They are very beneficial for boosting your eye health, immune system, and growth. Carrots entirely do not contain an active vitamin A. But a substance called beta carotene must be converted into active vitamin A by the body. Beta carotene absorption is improved when eaten with fats, which the keto diet provides plenty of it.
Carrots are rich in carotenoids, pigments that give color to vegetables and fruits. Studies show that a diet rich in carotenoids will prevent cancer like breast cancer, prostate cancer, stomach cancer, and colon cancer.
Other vitamins content:
Biotin B vitamin: was previously known as vitamin H and plays. A vital function in fat and protein metabolism.
Vitamin B6: It is a chemically linked group of vitamins that aid in the breakdown – of food into energy.
Vitamin K1 (phylloquinone): is a vitamin that helps with bone health and blood coagulation.
Potassium is a mineral essential for cell metabolism and blood pressure regulation.
The other antioxidants carrots contain:
- Alpha-carotene
- Lutein
- Lycopene
- Beta carotene
- Polyacetylenes
- Anthocyanins
Do carrots fit the ketogenic diet?
Yes, carrots do fit the keto diet. But eating them as a regular portion, won’t work. You can add carrots to the high protein: keto diet and cyclic keto diet. Keto dieters should avoid them if they follow the standard keto diet or you can try the Cabbage Soup Diet. Carrots are higher in carbs other than vegetables. But you think before choosing a carrot.
Carbohydrates in carrots:
Carrots are massively composed of carbohydrates and water. Carrots have 41 calories per 100g, with over 90% of those calories coming from carbohydrates and the remainder from protein and fat. The keto diet gets 90% of its calories from fat and only 5% from carbohydrates – which is the polar opposite of carrots.
GI (Glycemic Index):
The rate at which blood sugar levels rise after consuming a particular item gets referred to as the GI. The higher the GI, the greater blood sugar increases. The Glycemic Index of Carrots is 71, as they are massive. They have 9.5g of total carbohydrates per 100g, resulting in a glycemic load of 6.7, which is acceptable on a keto diet.
