Are Carrots Keto Friendly?
You might have realized that veggies are a vital part of the ketogenic diet.
However, it can be a bit tricky to tell which veggies you should and shouldn’t eat, particularly if you’re just starting the diet. So, for instance, are carrots keto-friendly?
Carrots are the most common root veggie in the world and one of the most farmed vegetables in history. Not only that, carrots are enjoyed by virtually all cultures, raw or cooked.
So, you might be wondering if they’ll kick you out of ketosis.
Continue reading this review to learn whether carrots are friendly to the ketogenic diet, whether you can eat carrots on this diet, the number of carbs in carrots, and some keto-friendly alternatives to carrots.
Are Carrots Friendly to The Ketogenic Diet?
Carrots contain more carbs than most other vegetables, so many people on the keto diet assume they should avoid them entirely.
Carrots are not rich in calories; that’s why they’re incorporated into most diets. But the lingering question is, ‘Are carrots keto-friendly?’
Yes and no. Carrots are friendly to the keto diet when consumed in moderation. They add up pretty quickly, so experts recommend using them in recipes as opposed to eating them raw.
So long as you maintain your daily carb fine, carrots will be friendly to your state of ketosis.
In fact, if you’ve been on the ketogenic diet for a long time, your body has a higher tolerance for carbs, so you don’t have to be afraid of carrots.
Unlike foods such as white rice, which are a definite no for the ketogenic diet, carrots are somewhat of a gray area. You shouldn’t eat them straight but adding them to a recipe is okay.
Can You Eat Carrots On the Keto Diet?
Yes, you can eat carrots on the keto diet. Since sugars are counted as carbs on the keto diet, one cup of carrots contains 12g of carbohydrates, four of them being fiber.
If you’re following a keto diet, the goal is to keep your body in a state of ketosis, so only 10% of your calorie content should be from carbs, meaning you have to maintain your daily carbohydrate intake between 20g and 30g.
If you stick to this limit, a one-cup serving of carrots accounts for about half of your daily carb intake.
Experts indicate that carrot consumption is acceptable but should be moderated depending on the type of keto diet you adopt.
Moderating your intake will ensure you don’t exit ketosis. Also, don’t have a full serving (one cup) of carrots. Instead, aim for half a serving so that you don’t exceed your carb limits.
How Many Carbs Are in Carrots?
Carrots don’t have a lot of protein and fat; they comprise mainly water and carbs.
The water content ranges from 86% to 96%, while the carb content in the edible portion is around 10%, depending on the type of carrot.
One medium carrot comprises 5.8g of total carbs, 1.7g being fiber which means the net carbohydrate count is 4.1g.
You might be wondering what the amount of carbohydrates is in baby carrots. It is 4.5g of net carbohydrates in a serving of roughly four of them.
Which Keto-Friendly Vegetables Can You Have in Place of Carrots?
Arugula is a leafy green veggie known as a rocket and has a peppery flavor. One serving or four cups comprises only 2g carbs and 20 calories; this makes it ideal for a ketogenic diet.
Arugula is also rich in calcium, folic acid, and vitamins A and C.
One serving (5 spears) of asparagus comprises 20 calories and 2g of net carbs. This vegetable is also packed with fiber, vitamins A and C.
3. Bell Peppers
There is a reason why people on low-carb diets such as keto consider bell peppers a staple. It’s because one medium bell pepper has 4g of net carbs and 25 calories.
Bell peppers are also rich in vitamin C, offering 190% of your daily requirement.
One serving (3 ounces) of broccoli comprises 3g of net carbs and 30 calories.
Like all cruciferous veggies, broccoli is a dietary powerhouse because it’s rich in B vitamins, magnesium, and potassium, as well as vitamins A and C.
Broccoli is also rich in antioxidants such as lutein and zeaxanthin, which help shield your eyes from harmful ultraviolet rays.
5. Brussels Sprouts
Like Broccoli, Brussels sprouts are also in the cruciferous veggie family. They contain 3g of net carbs, 40 calories, 3g of fiber, and 2g of protein.
Brussels sprouts have anti-cancer, anti-inflammatory, and heart health benefits as an added advantage.
Cauliflower is a versatile low-carb veggie that can be used as an alternative to carrots, mashed potatoes, rice, and even pizza crust.
Cauliflower comprises 3g of net carbohydrates, 25 calories per 3-ounce serving, folic acid, and 100% of your daily vitamin C requirement.
Kale is considered the queen of all greens because it comprises numerous macro and micronutrients such as calcium, magnesium, potassium, vitamin A, vitamin C, and vitamin K.
One serving of kale or 3 cups of uncooked kale contains 1g of net carbs and 20 calories, meaning it’s okay for the ketogenic diet.
This leafy green also comprises antioxidants that can help protect your body from chronic conditions linked to aging.
Spinach is actually a dietary champion. One serving of spinach has 4g of net carbs, 40 calories, and 2g of protein, making it perfect for the ketogenic diet.
Not only that, it has 6g of fiber, making you feel fuller for longer and rich in folic acid, iron, magnesium, and vitamins A and C.
So, if you’re one to make green smoothies in the morning and you’re on a keto diet, spinach is your best bet.
Tomatoes are a healthy integration to any diet because they are rich in lycopene, a phytonutrient containing anti-cancer and heart health properties.
One medium tomato comprises 4g of net carbohydrates, 20 calories, potassium, and vitamin A and C.
To sum it all up, carrots are friendly to the keto diet but only when consumed in moderation because they contain a relatively high amount of carbs.
If you find that they are a problem, consider swapping them for other veggies such as broccoli, cauliflower, and tomatoes.