Carrots are a great healthy snack for you to munch on anytime, and these root vegetables may even reduce the risk of cancer in the human body. While they contain very little protein and fats instead of being made up largely of carbohydrates and water, they are filled with antioxidants and other beneficial nutrients.
Carrots come in a variety of colors, with the most common ones we see in stores being orange. They also come in yellow, red, and even purple varieties. You can eat them raw, cook them, and even make healthy carrot juice out of them. In this article, we will be looking at the nutritional facts of carrots.
Nutrients in Carrots
• A serving of carrots is about 100 grams, or two small to medium raw carrots
• 41 calories
• 9.6 grams of carbohydrates
• 4.7 grams of sugar
• 2.8 grams of fiber
• 0.9 grams of protein
• 0.2 grams of fat
• 88% water
• Over 200% daily value of vitamin A
Nutrition Facts about Carrots
1. There’s a lot of carbohydrates in carrots.
The carbohydrates in carrots make up a large portion of this root veggie. That said, a nutritional fact about carrots is that they are considered low on the glycemic index, which ranks how quickly a food can raise your blood pressure after you eat something. With health conditions such as diabetes, it’s important to have low glycemic index foods.
Raw carrots have the lowest glycemic index, followed closely by steamed carrots. Pureed carrots have the highest glycemic index.
2. Carrots have plenty of fiber in them.
Carrots are composed on both soluble fiber and insoluble fibers. The main type of soluble fiber in carrots is pectin. This can lower your levels of blood sugar by slowing how your body digests starches and sugars. They can also decrease the amount of cholesterol that your body absorbs through your gut. These fibers also feed the beneficial bacteria in your gut, which has been linked to healthier living and decreased disease risks.
Carrots are also made up of insoluble fibers, including cellulose and lignin. These help regulate your body to produce regular bowel movements and may decrease the likelihood that you become constipated.
3. Carrots are rich in vitamins and minerals that you can readily absorb from the vegetable.
A carrot nutrition fact is that they contain a great deal of beta-carotene, which your body can then use and convert into vitamin A. In addition to helping with your vision, this vitamin is important for good immune function. Biotin is also in carrots and helps your body metabolize fat and proteins.
Carrots also contain vitamin K, which helps with proper blood coagulation, and it has been linked to bone health. Potassium is also found in carrots and is tied to controlling blood pressure.
4. Carrots are rich in healthful plant compounds.
Carrots are rich in carotenoids, such as beta-carotene. This substance is especially found in orange carrots and is able to be converted into vitamin A, where it helps your vision and other body systems. If you cook the carrots that you eat, the absorption of beta-carotene increases. Eating some (healthy) fats with your carrots will also help you absorb some more of the beta-carotene.
Carrots also contain alpha-carotene, which can also be converted into vitamin A in your body. Another common antioxidant in carrots is lutein, and it is also important for eye health. You’ll find this in highest concentrations in orange and yellow carrots.
Lycopene is found predominantly in red and purple carrots and is another antioxidant found in the vegetable. It can decrease risks of cancer as well as heart disease. Dark carrots also contain high levels of anthocyanins. In addition, carrots in general contain polyacetylenes, which may help protect your body from developing cancers like leukemia.
5. Carrots have a wide range of health benefits.
Carrots can help protect your body against cancers due to the high levels of carotenoids. Some cancers that you may be at reduced risk for getting include breast cancer, stomach cancer, and prostate cancer.
Carrots are also linked to lower cholesterol levels and can help you lose weight because they are low in calories and contain fiber, which helps you feel fuller for longer.
With all of the carotenoids that can be converted to vitamin A in your body, it’s no wonder that carrots are also linked to good eye health. They can reduce your risk for problems like night blindness and age-related macular degeneration.
Carrots are food with many health benefits. No matter how you choose to eat them, you can reap the rewards, especially if they are steamed with a fatty meal to help you absorb the nutrients. If you’re dieting, they’re especially beneficial due to their low-calorie count and fiber content.
I hope that this article on carrot’s nutritional fact was helpful. If you are interested, visit the health facts page!