A frequently asked question we have seen recently is whether or not you can eat carrots on keto. Honestly, the more I researched, the more confused I got. It’s definitely a gray area, and not clear one way or the other. Seeing as I am not a carrot fan, my question is not if I can eat carrots but why you would want to!
A Little Back Story
I have never enjoyed cooked carrots. Raw ones are okay, but I found the cooked ones mushy, woody, and kind of tasteless. I didn’t enjoy the texture or the taste of them. Now, my mother blames my brother for this, as he did not like carrots and I idolized him so I tended to like what he liked. But, truly, I’ve tried them as an adult, and I still don’t like them.
One day, I went to have lunch with my grandmother at her friend’s home. My grandmother was very old school, and you ate what was served to you and did not complain. She was big on manners. What did this lady serve us but potatoes, roast beef and a big serving of cooked carrots. I looked at my grandmother, and she gave me a look back that clearly stated I was to eat the carrots.
So, I decided to eat the carrots first and get them out of the way. Trying not to chew them to lessen the taste, I washed them down with big swigs of water and rewarded myself occasionally with a bit of potato or beef. Finally, they were gone and I started enjoying the rest of my meal. But, my grandmother’s friend saw I had eaten all the carrots and plunked another big spoonful on my plate. She figured I must have enjoyed them so much, I needed more. I didn’t eat all of those and my grandmother cut me some slack on that.
The Argument Against Carrots on Keto
There are two things we look at when we try to decide if we can (and want to) incorporate a food into our keto lifestyle. The first is the carb count. While carrots have more carbs in them than many other vegetables, they can be incorporated in small quantities. One medium carrot has no fat, 4 grams of net carbs (3 of which are natural sugars), and 1 gram of protein. So, if you wanted to cut up one medium carrot and munch on that, you could likely do so.
The other thing we look at is the glycemic index (GI). Carrots have a GI of 71, which is listed as high. A high glycemic index means they will increase insulin production in your system. Too much of this can kick you out of ketosis. It’s also what Bill has to avoid due to his health. Cooking the carrots also increases the GI as it brings out the natural sugars. Now, the research I’ve read says that the amount of fiber in carrots keeps your body from spiking its blood sugar levels, so it’s unlikely to kick you out of ketosis. I’m not sure it would be enough to keep Bill’s body from rebelling though.
The other thing to note is that carrots mush down when you cook them. It’s very easy to eat more than you planned. So, if you do eat cooked carrots, you need to measure them before cooking and keep your portion sizes accurate.
The Argument For Carrots on Keto
I guess some people do like carrots and miss them on keto, so I’ll give you the other side to the argument. Carrots have some good vitamins and nutrients in them. They are a root vegetable, rather than a tuber (like potatoes or yams) so they can be added to your keto lifestyle. Again, just be careful to make sure you measure. 1 cup of sliced carrots has 9 grams of net carbs, so you’d have almost half your carb count for the day right there. And that’s before you cook them down.
Because carrots have so much natural sugar in them, they can add a bit of sweetness to your dishes. I’ve seen recipes online for keto carrot cookies and muffins. I may not like carrots, but they are certainly better than sugar!
My Final Thoughts
Obviously, we are not going to be adding carrots to our meal plan any time soon. But, I do think you can add them as long as you measure, you plan the meal around them, and you don’t have health concerns that could be impacted by a spike in blood sugar. Again, the fiber means you won’t likely be kicked out of ketosis, but I’m not sure what the impact would be on your diabetes or hyperinsulinism.
Personally, I enjoy having fresh, raw vegetables I can munch on with my dinner and not worry so much about portions. If I eat a few extra pieces of cauliflower or celery, I’m still okay. In closing, I feel carrots are evil. But, if you disagree (and many do), add them in very small portions.
Wendy
