Are Carrots Good For Weight Loss? Here’s The Answer In 2024
Like most vegetables, carrots are great for weight loss. Photo: Pixel-Shot/Shutterstock
There’s no shortage of superfoods claimed to be amazing for losing weight — but is there any truth to it? Is carrot good for weight loss, or is it just a veggie like any other? The truth may be a bit of both.
This article dives into the relationship between carrots and weight management, along with recipes and tips to add them to your diet.
Are Carrots Good For Losing Weight?
Yes, carrots are good for losing weight. They’re nutrient and fiber-rich, making them great for immunity and satiety. They also benefit healthy gut bacteria, which is possibly associated with weight loss.
Are Carrots Good For A Diet?
Do carrots help you lose belly fat? Are carrots good for dieting? If you want to lose weight and you’re wondering if you should add carrots to your plate, the answer is — it depends. If you like the taste of carrots or are open to trying them, go for it.
Like most vegetables, carrots are great for losing weight. But if you hate them, don’t worry — plenty of other vegetables have numerous health benefits for your weight reduction journey, including:
- Cruciferous: broccoli, cabbage, cauliflower, and Brussels sprouts.
- Leafy greens: spinach, kale, lettuce, swiss chard, and collard greens.
- High water content: cucumbers, celery, zucchini, radishes, and tomatoes.
- Assorted: green beans, asparagus, bell peppers, mushrooms, and eggplant.
By experimenting with different vegetables, you’re more likely to get the necessary nutrients. Variety helps us stay healthy and avoid food boredom, which can lead to snacking.[1] Luckily, there are plenty of fruits and veggies to choose from — and recipes to make them even tastier.
Benefits Of Carrots For Weight Reduction
Here’s why it’s a smart idea to give carrots a try:
Low-calorie
Carrots are a low-calorie food, which is helpful if you need to maintain a calorie deficit. A cup of baby carrots or two medium raw carrots is about 50 calories.[2]
High-fiber
Dietary fiber is an essential nutrient for losing weight. It helps you feel full and reduces hunger. Carrots are rich in soluble and insoluble fiber,[3] so you’re getting the best of both worlds. Soluble fiber lowers blood sugar levels[4] by slowing your digestion of starch and sugar. Meanwhile, insoluble fiber promotes regular bowel movements.
Gut Health Support
The fiber in carrots feeds your friendly gut bacteria — and a healthy gut[5] and digestive tract promote overall health. Weight loss is associated with a healthy increase in gut biodiversity,[6] and it’s a two-way street. It also improves your gut microbiome, and a healthier gut microbiome[7] may help you lose weight.
Nutrient-rich
Carrots are packed with vitamins and minerals — especially large amounts of vitamin A as beta-carotene.[8] It’s an essential vitamin for immune function, skin, and eye health, and one serving meets half your daily needs. After eating carrots, your body converts the beta-carotene into vitamin A.
But carrots aren’t the only source. Most orange veggies, like sweet potatoes or pumpkin, will give you a boost. Even cantaloupe, mangoes, and apricots have beta-carotene.
Although there’s no direct evidence that beta-carotene aids weight reduction, studies suggest it plays a role in fat tissue regulation.[9] This might help regulate new fat cell growth and protect against obesity. It also supports overall health and immunity.
Naturally Sweet
If you’ve got a sugar craving, you’ll probably go for cake, cookies, or ice cream. But veggies can also curb or prevent those cravings. Carrots are surprisingly sweet, and even more so when cooked and caramelized. You could even drizzle a bit of honey and crushed pistachios on top for an extra hit of flavor.
If you start eating less processed sugar, you’ll begin noticing the natural sweetness[10] in fruits and veggies more. This can help your weight drop efforts since you might crave less high-sugar foods and be more satisfied with a bowl of strawberries or grapes.
Low-GI
Many people are interested in shedding weight and search for low-GI foods.[11] They release sugar into your bloodstream more slowly, creating more stable blood sugar levels and reducing fat storage. Less blood sugar spikes and crashes can lead to fewer intense cravings and overeating.
Are raw carrots good for losing weight? Raw carrots are best as they have a lower GI[12] than cooked carrots,[13] such as boiled carrots.
Ways To Eat Carrots
If you think raw carrot sticks are just for hummus, think again. There are many ways to add carrots to your day, including:
- Soup.
- Salad.
- Juice.
- Steamed.
- Spiralized.
- Oven-roasted.
- Raw carrots as snacks.
Recipes To Try
Here are some tasty recipes that highlight the versatility of this crispy and bright veggie, including juicing for losing weight:
Carrot Ginger Soup
Ingredients
- 500 grams peeled and chopped carrots
- 1 onion
- 2 cloves of minced garlic
- 1-inch of ginger grated
- 4 cups of vegetable
- Salt, pepper, or herbs, to taste
Instructions
- Saute the garlic, ginger, and onions until translucent.
- Add chopped carrots and broth.
- Simmer until carrots are tender.
- Blend ingredients until smooth and season to taste.
Roasted Carrot And Quinoa Salad
Ingredients
- 4 large carrots, sliced
- 1 cup quinoa, cooked
- 2 tbsp chopped walnuts, pecans, pistachios, or pumpkin seeds
- 2 tbsp dried cranberries or raisins
- 2 tbsp olive oil
- 1 tbsp honey
- Salt, pepper
- Parsley, basil, cilantro, or mint to taste
Instructions
- Toss carrots in olive oil, honey, salt and pepper.
- Roast until tender.
- Mix with quinoa and garnishes to taste.
Apple And Carrot Juice
Ingredients
- 2 large carrots, peeled and chopped
- 1 apple, cored
- 1-inch ginger
- 1 tsp lemon juice
- 1 tsp honey, to taste
Instructions
- Juice carrots, apples, and ginger.
- Stir in lemon juice, honey, or ice if desired.
Precautions To Keep In Mind
There aren’t many precautions related to a moderate consumption of carrots. However, if you eat them in excess,[14] you can risk:
- Carotenemia: A harmless condition where the skin turns yellow-orange due to excess beta-carotene.
- Pesticides: Aim to eat organic carrots since many non-organic varieties have pesticide residue.[15] Always wash and peel non-organic carrots to reduce the risk of ingesting harmful chemicals.
- Digestive discomfort: Carrots are high in fiber, so if you eat raw carrots in high amounts, you can feel pain and bloating since they might be difficult to digest.
- Medication interactions: The vitamin K in carrots,[16] when consumed in high amounts, such as in juice, might interfere with some blood thinners.[17] Be sure to talk to your doctor about possible interactions.
Vitamin A toxicity is not a worry when eating carrots. This condition only occurs when consuming excessive vitamin A levels, not beta-carotene as present in carrots.
Conclusion
While carrots aren’t the trendiest of vegetables, they’re a great addition to a balanced diet for weight reduction. When made well, they’re delicious and fiber-rich, which can keep you fuller for longer. They’re also low in sugar and can benefit your gut health — two important health benefits for a diet — and much healthier than taking a diet pill or even the best fat burner on the market.
If you’re not the biggest carrot fan, try a few new recipes before giving up on them. As long as you eat 5-10 servings a day of various fruits and veggies, you’ll increase your chances[18] of achieving a healthy weight.
Frequently Asked Questions
All veggies low in calories and high in fiber and nutrients, like carrots, leafy greens, or cruciferous veggies, are good for losing weight. How long it takes to lose weight depends on servings of veggies and other healthy lifestyle habits.
Not exactly. Carrots are good for dieting, but don’t overeat any individual vegetable because variety is healthiest. Half a cup of cooked or raw carrot slices is one serving. Aim for five servings of vegetables and fruit daily.[19]
Eating three carrots every day is good for vitamin A and fiber, which might help you eat less. Do carrots help you lose belly fat? No, losing weight fast, naturally, and permanently requires a holistic approach.
Yes, three carrots daily is good for a balanced diet. Just make sure to add other fruits and vegetables for variety and balance.
Resources
MANA adheres to strict sourcing guidelines, avoids most tertiary sources, and uses only professional resources updated to contain accurate and current information. We majorly rely on peer-reviewed studies, academic research from reputable medical associations. For more information regarding our editorial process, please refer to the provided resources.
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- Usda.gov. (2024). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
- Usda.gov. (2024). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
- CDC (2022). Fiber: The Carb That Helps You Manage Diabetes . [online] Centers for Disease Control and Prevention. Available at: https://www.cdc.gov/diabetes/library/features/role-of-fiber.html
- Fu, J., Zheng, Y., Gao, Y. and Wang, X. (2022). Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms, [online] 10(12), pp.2507–2507. doi:https://doi.org/10.3390/microorganisms10122507.
- Koutoukidis, D.A., Jebb, S.A., Zimmerman, M.C., Afolarin Otunla, Henry, J.A., Ferrey, A.E., Schofield, E., Kinton, J., Aveyard, P. and Marchesi, J.R. (2022). The association of weight loss with changes in the gut microbiota diversity, composition, and intestinal permeability: a systematic review and meta-analysis. Gut microbes, [online] 14(1). doi:https://doi.org/10.1080/19490976.2021.2020068.
- Aoun, A., Darwish, F. and Hamod, N. (2020). The Influence of the Gut Microbiome on Obesity in Adults and the Role of Probiotics, Prebiotics, and Synbiotics for Weight Loss. Journal of Food Science and Nutrition, [online] 25(2), pp.113–123. doi:https://doi.org/10.3746/pnf.2020.25.2.113.
- Nih.gov. (2017). Office of Dietary Supplements – Vitamin A and Carotenoids. [online] Available at: https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
- Coronel, J., Pinos, I. and Amengual, J. (2019). β-carotene in Obesity Research: Technical Considerations and Current Status of the Field. Nutrients, [online] 11(4), pp.842–842. doi:https://doi.org/10.3390/nu11040842.
- Wilk, K., Wiktoria Korytek, Pelczyńska, M., Małgorzata Moszak and Paweł Bogdański (2022). The Effect of Artificial Sweeteners Use on Sweet Taste Perception and Weight Loss Efficacy: A Review. Nutrients, [online] 14(6), pp.1261–1261. doi:https://doi.org/10.3390/nu14061261.
- Vega‐López, S., Venn, B. and Slavin, J.L. (2018). Relevance of the GI and Glycemic Load for Body Weight, Diabetes, and Cardiovascular Disease. Nutrients, [online] 10(10), pp.1361–1361. doi:https://doi.org/10.3390/nu10101361.
- admin (2021). Carrot (fresh): Glycemic Index (GI), glycemic load (GL) and calories per 100g. [online] Glycemic Index Guide. Available at: https://glycemic-index.net/carrot-fresh/
- admin (2021). Carrot (cooked) – Glycemic Index, Glycemic load, Nutrition Facts. [online] GI Guide. Available at: https://glycemic-index.net/carrot-cooked/
- Nih.gov. (2017). Office of Dietary Supplements – Vitamin A and Carotenoids. [online] Available at: https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/#h8
- Axel Mie, Helle Raun Andersen, Gunnarsson, S., Kahl, J., Emmanuelle Kesse‐Guyot, Rembiałkowska, E., Quaglio, G. and Grandjean, P. (2017). Human health implications of organic food and organic agriculture: a comprehensive review. Environmental Health, [online] 16(1). doi:https://doi.org/10.1186/s12940-017-0315-4.
- Nih.gov. (2020). Office of Dietary Supplements – Vitamin K. [online] Available at: https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
- Nih.gov. (2021). Office of Dietary Supplements – Vitamin K. [online] Available at: https://ods.od.nih.gov/factsheets/VitaminK-Consumer/
- Nour, M., Sarah Alice Lutze, Grech, A. and Allman‐Farinelli, M. (2018). The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies. Nutrients, [online] 10(11), pp.1626–1626. doi:https://doi.org/10.3390/nu10111626.
- NHS Choices (2024). 5 A Day portion sizes. [online] Available at: https://www.nhs.uk/live-well/eat-well/5-a-day/portion-sizes/