Keto prep will have you asking a lot of questions about what you can and can’t eat. If you’re not one of the lucky who has their keto meals prepared for them, you’re probably doing a lot of ingredient Googling. So, let’s settle one question you might have about CARROTS. Are they keto?
Table of Contents
Are Carrots Keto?
– Preparing Carrots for Keto Meals
Benefits to Adding Carrots to Your Diet
How Can Carrots Fit Into My Keto Diet?
– Tips for Adding Carrots to Your Diet
Low-Carb Alternatives for Carrots
Are Carrots Keto?
You may be able to fit carrots into a low-carb or keto diet because they are lower in sugar and carbs than other root vegetables like beets or potatoes. Overall, an average-sized carrot (61g) has:
Calories: 25g
Protein: 0.57g
Fat: 0.2g
Carbs: 6g
Fiber: 1.7g
Net Carbs: 5.3g
In meals, these amounts can of course, change. How you prepare your carrots will also change their nutritional value!
Preparing Carrots for Keto Meals
The best way to keep carrots keto is by preparing them in a healthy way. Any healthy food that gets coated in flour, maple glazed, deep fried, or sautéed in canola oil easily becomes UNhealthy and very un-keto! You should also monitor the portion size as well.
A typical serving is about 1 cup of chopped carrots (128g) and has more carbs:
Calories: 53g
Protein: 1.2g
Fat: 0.3g
Carbs: 12g
Fiber: 3.6g
Net Carbs: 8.4g
Depending on your carb budget, this can use almost a half of your daily carb allowance! So, measure your carrots and keep track of how many you munch on.
SUMMARY
The way you prepare your carrots prevents adding unwanted carbs – don’t use canola oil or flour to prepare your dishes. And watch portion sizes!
Benefits to Adding Carrots to Your Diet
You always heard growing up that carrots were good for your vision, but there’s more to it than that!
Carrots are rich in a compound called carotenoids, which give carrots their orange color. Carotenoids serve as useful antioxidants in humans and can help with lowering cancer risks (including reducing risk for breast, prostate, colon, and stomach cancer), reducing cholesterol, and supporting general stomach and heart health!
Carrots are also full of Vitamins C and A, several B vitamins, fiber, potassium, and niacin. These nutrients play roles in reducing risk for age-related macular degeneration, supporting a healthy immune system, regulating blood sugar, and promoting healthy weight management.
SUMMARY
Carrots are full of antioxidants, Vitamins C, A, and B, fiber, potassium, and niacin. These all help with lowering risk for cancer and developing age related macular degeneration, as well as helping to reduce cholesterol, support your heart, stomach, and immune system, and helping with weight management.
How Can Carrots Fit Into My Keto Diet?
Creating dishes with a mixture of vegetables can limit the amount of carbs you eat while still letting you enjoy your carrots. Other vegetables like lettuce, broccoli, bell peppers, mushrooms, zucchini, or spinach add fiber and can bulk up your meals without bulking up the dish’s carb total.
Doubling up on low-carb proteins in your dishes lessens the chances of you being hungry later, so remember to incorporate them as much as possible (and many are super affordable, too!)
Finding equally crunchy vegetables with a lower carb count is also a great way to satisfy cravings or to replace carrots with equally great alternatives in recipes.
SUMMARY
Use small portions of carrots in dishes, or replace them entirely with other lower-carb vegetables like leafy greens, mushrooms, zucchini, and broccoli to stay full while eating a well-balanced diet.
Tips for Adding Carrots to Your Diet
- Blanche and serve as a side to chicken or steak
- Shred/chop and serve as a salad topping
- Chop and use to bulk up a chicken or tuna salad recipe
- Blend into a super-packed smoothie
- Snack on a few baby carrots with a healthy dip
- Roast carrots and top with pesto
- Add as a soup ingredient
Low-Carb Alternatives to Carrots
Try these alternatives if you’re in the mood for a crunchy vegetable but can’t make carrots work into a meal! (1 serving = 1 cup) Also check out these guides for other low carb vegetables and fruits for keto diets.
Celery: 0.5 net carbs (per 101g)
Cucumber: 3.2g net carbs (per 104g)
Zucchini: 2.7g net carbs (per 124g)
Broccoli: 3.6g net carbs (per 91g)
Green Bell Peppers: 2.7g net carbs (per 92g)