Carrots are often thought of as a healthy snack. They’re crunchy, delicious, and have a natural sweetness, but are carrots keto-friendly?
Carrots are root vegetables that often contain more carbohydrates. While carrots do have some carbs, they also provide a notable amount of fiber—an important factor to consider when calculating net carbs.
Let’s take a look at how carrots can be incorporated into a low-carb ketogenic diet.
What is keto?
Keto is a type of low-carb diet that emphasizes high fat intake with moderate protein. The goal is to shift your body into ketosis, which is a metabolic state where fat, rather than carbohydrates, becomes your primary source of energy.
If you’re following a ketogenic diet, it’s important to pay close attention to the carb content of your food. It’s recommended to not exceed 50 grams of net carbs each day to trigger and maintain ketosis.
Dietary fiber doesn’t affect your blood sugar levels, so you don’t have to count fiber towards your total carbs.
To track your daily carb intake on keto, focus on net carbs. You can calculate net carbs by subtracting the fiber content from a food’s total carbohydrates.
Are carrots low-carb?
The glycemic index is a scale that rates how fast a food will raise your blood sugar levels. The glycemic index of carrots may be high compared to other ketogenic foods.
However, when you’re on a high-fat keto diet, it’s important to look at the whole picture rather than just the glycemic index! The glycemic load tells us the number of carbohydrates in a food but takes the amount of fiber into consideration as well.
Carrots have a low glycemic load of 2.88, well below the threshold of 10. Their high fiber content helps slow down digestion, supporting a more stable blood sugar response.
Carrots contain 12 grams of carbs per cup, but they also offer 3.6 grams of fiber. This means one cup of carrots contains around 8 grams of net carbs.
Considering that you can have up to 50 grams of carbs each day while maintaining ketosis, this means that carrots are keto-friendly!
Whole carrots can fit into a keto lifestyle in moderation. Carrot juice, on the other hand, lacks fiber and can lead to a quicker rise in insulin, making it less suitable for keto.
Carrot nutrition facts
A one-cup (128-gram) serving of chopped carrots contains:
- 52 calories
- 0.3 g total fat
- 1.2 g protein
- 12 g total carbohydrate
- 3.6 g dietary fiber
- 8.4 g net carbs
Watch the video below to learn more about eating carrots on keto.
Health benefits of carrots on keto
Carrots are a great addition to a keto diet, especially if you’re looking for something that has a crunch without the carbs!
Carrots have fewer carbs than other root vegetables and have numerous health benefits.
Here are some of the key ways carrots can support your health:
- Excellent source of potassium and vitamin C
- Support eye health
- High beta-carotene content
- Promote healthy blood pressure
Research published in Food and Nutrition Sciences highlights that carrots contain potent antioxidants, flavonoids, and carotenoids that support normal immune function, cellular health, and overall wellness.1
How to enjoy carrots on keto
Carrots are best eaten raw on a keto diet. Cooking carrots breaks down the fiber content and stimulates the release of the plant’s natural sugar.
This explains why cooked carrots can spike your blood sugar and insulin levels more than raw carrots.
Thinly sliced carrots can be added to your favorite salad greens, or you can try one of these tasty low-carb carrot recipes.
1. Keto Carrot Cake Fat Bombs
Keto Carrot Cake Fat Bombs combine delicious ingredients, including shredded carrots, coconut flour, cinnamon, and cream cheese, for a perfect keto-friendly dessert.
Just because you’re on a low-carb diet doesn’t mean you can’t enjoy dessert!
2. Ginger, Turmeric, Carrot, and Coconut Milk Soup
Ginger, Turmeric, Carrot, and Coconut Milk Soup is sure to be a crowd pleaser. This soup is creamy, delicious, and contains only five grams of net carbs per serving.
3. Keto Egg Roll in a Bowl
Keto Egg Roll in a Bowl is a low-carb twist on a takeout favorite. It features sautéed shredded carrots, red cabbage, green onions, garlic, and ginger paired with seasoned ground pork.
It’s packed with protein, healthy fats, and bold Asian-inspired flavors—all while keeping the carb count low.
4. More keto-friendly ways to enjoy raw carrots
If you want to enjoy hummus or another tasty dip, carrots are a keto-friendly alternative to chips or pita. There are so many keto-approved dips you can try with carrots.
Check out these keto recipes for dipping carrots:
- Spinach Artichoke Dip
- Blue Cheese Dip
- Avocado Ranch Dip
- Keto Cauliflower Queso Dip
- Keto Spicy Edamame Dip
- Keto Smoked Trout Dip
Key takeaways
Are carrots keto-friendly? Yes, carrots can be keto-friendly when eaten in moderation.
While they contain more carbs than some other vegetables, their fiber content helps lower the net carbs. Just be mindful of your portion size and include them within your daily net carb limit.
FAQ
1. How many carbs are in carrots?
Carrots contain 12 grams of carbs per cup. Carrots also contain around 3 grams of fiber, leaving around 8 grams of net carbs per cup.
2. Are carrots keto?
Yes! You can definitely eat carrots on a keto diet. Although there are carbs in carrots, there’s also a good amount of fiber, which reduces the total grams of net carbs.
3. How many carrots can I have on keto?
Carrots will only kick you out of ketosis if you consume them in very large quantities. It’s best to enjoy raw carrots on keto because they have a lower glycemic load than cooked carrots.
4. Are carrots good for your eyes?
Carrots contain beta-carotene, which is beneficial for eye health. While carrots won’t necessarily improve your eyesight, the beta-carotene found in carrots may help reduce the risk of macular degeneration.
5. What are the benefits of eating carrots?
Carrots are an excellent source of potassium, vitamin C, and beta-carotene. Carrots support healthy blood pressure and won’t spike insulin levels if consumed in moderate amounts.
6. Are raw or cooked carrots healthier?
Raw carrots retain more nutrients and have a lower glycemic index than cooked carrots. If you’re on a keto diet, it’s best to consume raw carrots.
7. Are carrots good for weight loss?
Carrots can be enjoyed in moderation on a keto diet without disrupting ketosis. They’re a smart, low-carb alternative to chips or bread for pairing with hummus and other keto-friendly dips, making them a satisfying and nutritious addition to your weight loss plan.
8. Can I drink carrot juice on keto?
No, carrot juice is not keto-friendly. Removing the fiber concentrates the natural sugars, resulting in a higher glycemic index. This can lead to a spike in insulin and may disrupt ketosis.
Sources
- https://www.scirp.org/journal/PaperInformation?PaperID=52066&#abstract ↩︎
