Are Carrots Keto? A Nutritionist Shares Carrot Health Benefits

The keto diet can get confusing when it comes to which foods you can eat and will keep you in ketosis. It requires you to have a good understanding of what are carbs, proteins, and fat are to help you stay within the diet’s parameters for macronutrients. And while you may assume that all veggies would be allowed on the keto diet (because, hello, vegetables!), not all are actually ideal picks on keto.

“Veggies are our most nutrient-dense food yet are composed mainly of carbohydrates, which the keto diet advises a person to limit,” says Roxana Ehsani, MS, RD, CSSD, LDN, a dietitian in Miami. “A keto diet may say no more than 50 grams of carbohydrates per day, therefore a person following a keto diet may be confused on how much vegetables they can really consume.”

Nutrient Content In A Serving Of Carrots

In a little less than one cup of raw carrots (100 grams), this is the nutritional breakdown:

Calories: 41 calories
0 grams
9.08 grams
Dietary Fiber:
2.7 grams
0.8 grams

Health Benefits Of Carrots

1. They’re hydrating.

The veggies have a high water content, which will help keep you hydrated. “Carrots, like other veggies, contain roughly 88 percent water,” explains Ehsani. “Therefore, when we consume veggies, we are not only getting all the vitamins, minerals, antioxidants, and dietary fiber from the veggie, we also can count the veggie as part of our daily fluid needs.”

If you’re on the keto diet, you are consuming mostly fat and protein, and low amounts of dietary fiber, which can easily cause constipation, Ehsani adds. So, “drinking enough water and eating fruits and veggies can help hydrate you and prevent constipation.”

2. They help protect eye and immune health.

Carrots are great for your vision, as well as your overall immune function.”You may have heard carrots are good for your eyes, and that’s thanks to them being a rich source of beta carotene,” says Ehsani. “So consuming carrots can benefit your eye health (vision), as well as immune function too.”

3. They’re loaded with dietary fiber.

Fiber is so good for your overall health, and carrots are an excellent source. Like many other fruits and veggies, carrots contain dietary fiber, which…

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