The keto diet is confused when it comes down to what foods you can take in and how to stay in ketosis. It requires an knowledge of what carbohydrates, proteins, and fats to remain within the guidelines of the diet for macronutrients. While you might think that all vegetables are permitted on keto (because it’s the season for vegetables! ) However, not all vegetables are actually the most suitable choices on keto.
“Veggies are the most nutritious food, yet they are made up mainly of carbs, which keto diets advise people to avoid,” says Roxana Ehsani MS, RD, CSSD, LDN, a dietitian from Miami. “A keto diet could recommend that you should not consume over 50g of carbs per day, which means anyone following the keto diet could be confused about how many vegetables they should eat.”
Nutrient Contents In A Cup Of Carrots
In less than a cup (one cup) of carrots raw (100 grams) This is the breakdown of nutrition:
Calories: 41 calories
Fat Zero grams
Carbs: 9.08 grams
Dietary fiber: 2.7 grams
Protein: 0.8 grams
The Health Advantages of Carrots
1. They’re hydrating.
The vegetables are high in amount of water, which can help you stay well-hydrated. “Carrots like all other vegetables are a good source of liquid,” says Ehsani. “Therefore that when we consume vegetables, we’re not just getting the minerals, vitamins and antioxidants as well as dietary fiber from it and can consider it as a part in our fluid intake.”
If you’re following the ketogenic diet then you’re taking in a lot of protein and fat and a low amount of fiber in your diet that can cause constipation Ehsani adds. Also, “drinking enough water and eating vegetables and fruits will help you stay hydrated and help prevent constipation.”
2. They protect eyes and immunity health.
Carrots are excellent for your eyesight, and also your overall immune system. “You might have heard that carrots are great for your eyes, thanks to their rich sources of beta carotene” claims Ehsani. “So eating carrots will improve your eyes health (vision) and also as your immune system.”
3. They’re loaded with fiber from dietary sources.
Fiber is very beneficial for overall well-being and carrots are a good source. “Like many other vegetables and fruits carrots also contain diet fiber that supports good gut health, regular bowel movements, stop constipation and help maintain blood sugar levels,” says Ehsani.
4. They are full of nutrients.
They are not only rich in beta-carotene but they also have lots of other minerals, vitamins, and antioxidants. “Carrots contain a lot of biotin, vitamin K potassium, and Vitamin B6” states Ehsani. “They also have antioxidants such as lycopene or lutein that are great for eye health too and reduce the chances of developing certain diseases such as heart disease or cancer.”
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Do you have to eat carrots when following your keto diet?
If you’re on keto, can carrots qualify? According to Ehsani it’s “yes”. “Carrots are a good source of sugars and carbohydrates as well as dietary fiber along with water” claims Ehsani. “I believe people consider carrots to be full of sugar since they’re sweet, but in general, per cup, they’re quite low in calories as well as sugar.”