Many people in the keto community consider eating carrots.
This vegetable offers numerous health benefits such as maintaining your blood sugar.
Generally, the total carbs of a 100-gram carrot are 10 grams.
But, are carrots keto-friendly?
Learn more about the benefits of these veggies, keto carrot substitutes, and the best low-carb carrot recipes.
Are Carrots Keto-Friendly Vegetables?
Can Keto Dieters Eat Carrots?
Many vegetables offer low net carbohydrates but not all of these are compatible with those who are on a keto.
But, when we talk about carrots, this low-carb veggie is something worth considering. In the information below, we will answer the question: are carrots keto?
- Roasted carrots – One cup of roasted carrots gives around 14 grams of net carbs.
- Cooked carrots – The carbs in carrots also depend on the oils used when cooking carrots. Cooked ones usually provide 9 grams of net carbs per cup.
- Baby carrots – 100 grams of these veggies provide 1.2 grams of carbohydrates.
- Large baby carrots – The carb count of large carrots provide 8 grams of carbs.
If you wonder how many carbs are there in raw carrots or whole carrots, the ones that are not yet processed, the answer would be one medium raw carrot gives 6 grams of carbs.
Benefits of Carrots on the Keto Diet
Carrots are very nutritious veggies and consuming even small amounts of carrots on keto can provide many benefits.
If you are on a keto, below are some of the benefits you can get if you eat carrots:
1) Weight management
Keto dieters aim to lose weight and carrots, one of the root vegetables, can help them achieve this goal and this may answer the question: are carrots keto?
Aside from being a low-carb food, these vegetables also contain few calories.
According to a study in the United Kingdom, carrots can increase satiety and eventually can cause dieters to decrease their calorie cravings.
So, what would happen next?
Of course, healthy weight loss!
Carrots are one of the low-carb veggies that are rich in antioxidants.
One of the compounds you can find on carrots include lycopene and this can reduce the risk of cancers such as prostate, colon, lung, and stomach cancers.
In another study from Boston, it was reported that consuming whole carrots on keto can also reduce the risk of breast cancer.
3) Improved eye health
This low-carb vegetable is known for improving eye health. Based on a study published in the Archives of Ophthalmology, carrots have high beta carotene content.
Your body converts beta carotene into vitamin A and this vitamin can reduce the risk of blindness and age-related macular degeneration.
Generally, beta-carotene works by keeping the surface of the eye and cornea moist and healthy.
4) Lowers cholesterol levels
Carrots are also rich in soluble fibers. According to the American Journal of Clinical Nutrition, the consumption of carrots on keto can cause the lowering of blood cholesterol levels and proper regulation of blood pressure.
5) Improved gut health
Additionally, fibers are also helpful in improving digestive health.
In a study from Minnesota, carrots feed healthy bacteria.
Low-Carb Diet Alternatives for Carrots
Of course, not all keto dieters are a fan of these nutritious veggies and we cannot contest that.
So, for those who are looking for less starchy alternatives to carrots, worry no more because there are other vegetables you can try.
Celery contains around 2 grams of net carbs per 120 servings. Compared to carbs in carrots, this value is significantly lower.
Per 74 grams of broccoli can provide up to 3 g of net carbs. Again, like celery, this value is relatively lower compared to carbs in carrots.
Per 107 grams of cauliflower can provide up to 3 g of net carbs. Cauliflower can be eaten raw or can be added to your favorite recipes.
You can stir-fry cauliflower and if you want to do this, you should use healthy oils such as coconut oil, olive oil, or avocado oil.
Per 100 grams of cucumber can give around 3.6 g of carbohydrates.
Cucumber is a popular salad ingredient and this vegetable is rich in vitamins and nutrients.
To make this carbohydrate content lower, dieters can peel the cucumber before snacking on it.
You can eat this raw or you can dip it in mayo with dried oregano, sea salt, and garlic powder!
5) Bell pepper
Per 100 grams of bell pepper contains 9 g of carbs.
This content is mostly similar to carrots.
These vegetables are very suitable for those who are on a keto as they are easy to fit any keto meal plan!
This carrots keto alternative can be eaten raw or added to your favorite recipes to make the meal more delicious.
If you want to add more flavors to your keto recipes, you might want to always include onions. Per 100 grams of onions offer 9 g of carbs.
You can also make onion rings but use coconut flour or almond flour instead.
Coconut flour gives 18 g of carbohydrates per scoop while almond flour offers around 5 grams of carbohydrates per scoop.
Keto Carrots Substitutes Finding
Many keto dieters may also wonder, what are carrots’ keto-friendly alternatives? Are all veggies fine to use?
Although there are many keto-friendly alternatives for these veggies, there is none that you can perfectly swap for these vegetables.
Every keto-friendly, low-carb veggie you consume will still depend on the carbohydrate content of the food.
Since you are on a keto, always remember to not go over 50 grams of carbohydrates per day to keep your body under ketosis.
Best Keto Recipes for Carrots
Aside from steamed, cooked, or uncooked carrots, you can prepare lots of keto-friendly, low-carb carrot recipes! Some of these keto recipes will be elaborated on in this section.
- Keto carrot cake – For those who love cakes, having a keto carrot cake is an amazing option. Per slice of this keto-friendly cake can give around 5.5 g of carbohydrates.
- Carrot juice – Carrots are also delicious when turned into smoothies! A glass of carrot juice can provide around 10-17 g of carbohydrates.
- Sesame Asian kelp noodles – To make this recipe, stir-fry your carrots and use low-carb noodles.
- Keto pot roast – If you love meaty dishes, you can add some thinly sliced carrots to make the meal more keto-friendly!
- Keto chicken soup – If you want to eat some soup, you can try keto chicken soup and add some carrots to make it more nutritious!
Keep in mind that how many carbs these keto recipes may change depending on the other ingredients you put in.
So, if you want a strict keto meal plan, always go for keto-friendly ingredients.
Indeed, consuming carrots on keto come with many health benefits.
These veggies are mainly known for supporting eye health but they can also support overall health.
These veggies can support proper weight, provide antioxidant effects, lower cholesterol levels, support heart health, and improve gut health.
If dieters wish to take some alternatives, they can go for celery, broccoli, cauliflower, cucumber, bell pepper, or onions.
If you do not want to consume these veggies alone, you can incorporate them into many recipes such as cakes, juice, noodles, and chicken recipes.
However, you should always monitor your carb and calorie content to maintain your body under ketosis.
For those wondering; are carrots keto?
The answer is yes.
Depending on the type of carrots used, different carbohydrate content can also be consumed.
Frequently Asked Questions (FAQs)
How many carrots can I eat while on a keto?
One cup of carrot can provide around 10 grams of carbohydrates per serving. If you are on a keto, you should only take less than 50 grams of carbohydrates per day. Thus, it is highly advised to only consume a cup of these veggies to make way for other meals. If you are aiming for a standard allotment of 25 grams per day, only take a half cup of these veggies.
What vegetables are compatible with keto?
Not all low-carbohydrate vegetables are compatible with keto as some contain high amounts of sugar. The low-carbohydrate veggies you can consider if you are on a keto include celery, tomatoes, spinach, and mushroom.
What vegetables should be avoided while on keto?
Generally, if you are on keto, you should avoid starchy veggies. These vegetables are high in carbohydrates and sugar. Some of these include beets, potatoes, and sweet corn.