Calories, vitamins and nutritional value of fresh and cooked carrots

The fact that fresh vegetables are healthy is a well-known fact. But not everyone knows that some vegetables become even healthier after heat treatment. Today we'll talk about carrots.

The main advantage of the raw root vegetable is its high content of vitamin A. After baking or cooking carrots in Korean, its amount increases. We will tell you about the benefits and harms of carrots and how best to prepare them in our article.

Chemical composition of fresh and carrots prepared in different ways

When fresh vegetables are cooked, they may lose some of their healing properties, or, on the contrary, they may gain. Therefore, it is important to know which vegetable is best eaten raw, and which one needs to be properly cooked first.

What vitamins and microelements are contained in raw carrots and after cooking? - presented in the table.

Baked carrots contain more vitamins than raw carrots. The amount of microelements in raw and boiled vegetable almost the same.

The longer a vegetable is cooked, the more nutrients it loses.. Long-term stewing, frying or boiling carrots reduces their value. When baked, the vegetable retains and increases the amount of vitamins, but loses microelements.

carrot juice

Freshly prepared carrot juice contains the following amount of vitamins and microelements (per 100 g):

• A - 350 mcg;
• beta-carotene - 2.1 mg;
• B1 - 0.01 mg;
• B2 - 0.02 mg;
• C - 3 mg;
• E - 0.3 mg;
• RR - 0.3 mg;
• iron - 0.6 mg.

The vitamin A content is 38.9%, beta-carotene - 42% of the daily value.

Carrot tops

The vitamin and mineral composition of carrot tops is unique. It contains more useful substances than root vegetables.

Vitamins:

• beta-carotene - 0.06391 mg;
• B1 - 0.03 mg;
• B2 - 0.04 mg;
• B4 - 7.5 mg;
• B5 - 0.4 mg;
• B6 - 0.11 mg;
• B9 - 27 mcg;
• C - 2.6 mg;
• K - 9.4 mg;
• RR - 1.27 mg.

Microelements:

• iron - 0.89 mg;
• manganese - 0.15 mg;
• copper - 0.1 mcg;
• selenium - 0.9 mcg;
• zinc - 0.17 mg.

Korean carrots

Korean carrots considered a leader in vitamin A content: in 100 g - 766.7% of the daily value.

Vitamin content (per 100 g):

• A - 6900 mcg;
• B1 - 0.05 mg;
• B2 - 0.06 mg;
• B5 - 0.2 mg;
• B6 - 0.1 mg;
• B9 - 6.9 mcg;
• C - 4.2 mg;
• E - 3.9 mg;
• RR - 0.9992 mg.

Micronutrient content (per 100 g):

• iron - 0.7 mg;
• iodine - 4.2 mcg;
• cobalt - 2.3 mcg;
• manganese - 0.1907 mg;
• copper - 73.9 mcg;
• molybdenum - 18.5 mcg;
• fluorine - 42.1 mcg;
• chromium - 2.3 mcg;
• zinc - 0.362 mg.

Calorie content, BJU and glycemic index of fresh and carrots prepared in different ways

Calorie content of fresh vegetables differs from those processed during the cooking process.

How many calories are in carrots: fresh, stewed, boiled, baked, fried - presented in the table.

Calorie content raw carrots are 1.5 times higherthan boiled.

In terms of protein content, stewed vegetables come first.. The amount of carbohydrates doubles when baked.

Plant-based products have minimal fat content. But after frying in vegetable or animal fats, the vegetable is saturated with this nutrient.

During heat treatment, organic acids are formed in carrots, which make the vegetable easier to digest. Fresh carrots are considered a “heavy” product, especially for people with gastrointestinal problems.

Glycemic index carrots also depends on the cooking method. It increases when the vegetable is saturated with moisture during heat treatment. Raw carrots have a low value of 20 units. This means that when eating fresh vegetables, energy will flow into the body slowly.

The process of digesting raw carrots takes longer than cooked ones.. Blood sugar levels do not rise. Baked carrots are digested quickly.

The index increases when the vegetable is chopped. Whole raw carrots have an indicator of 20 units, cut into pieces - 35.

carrot juice

Freshly prepared carrot juice — low calorie drink:

• calorie content - 56 kcal;
• proteins - 1.1 g;
• fats - 0.1 g;
• carbohydrates - 12.6 g;
• organic acids - 0.2 g;
• dietary fiber - 1 g;
• water - 84.6 g.

Glycemic index is high - 80 units. Chopped and squeezed vegetables are consumed diluted with water.

Carrot tops

Nutritional value of carrot tops:

• calorie content - 35 kcal;
• proteins - 0.6 g;
• fats - 0.1 g;
• carbohydrates - 5.3 g;
• dietary fiber - 2.9 g;
• water - 90 g.

Glycemic index - 20 units.

Korean carrots

Calorie content of carrots in Korean depends on the amount of vinegar, vegetable oil and method of preparation.

Averages (per 100 g):

• calorie content - 112.6 kcal;
• proteins - 1.2 g;
• fats - 8.2 g;
• carbohydrates - 9 g;
• dietary fiber - 4.8 g;
• water - 75 g.

Glycemic index - 63 units.

Useful properties of fresh and carrots prepared in different ways

Eating raw vegetables is not always beneficial - for example, vegetables that have undergone heat treatment are gradually introduced into complementary foods for young children.

Interesting. Orange carrots were developed in Holland. The first root vegetables were white, yellow and bright purple, and they grew in Afghanistan.

What are the benefits of carrots for the human body?:

1. Vitamin A has a beneficial effect on the immune system, vision and reproductive system.
2. B vitamins are involved in the functioning of the nervous and cardiovascular systems. Improve skin condition and participate in cell growth. Water-soluble vitamins affect all metabolic processes in the body.
3. Vitamin C strengthens the immune system and helps fight infectious diseases.
4. Vitamin K helps in the absorption of calcium, participates in redox reactions, and prevents osteoporosis.

carrot juice

The value of fresh carrot juice - in its rapid digestibility.

Carrot juice is often mixed with other vegetables or fruits. This increases the amount of nutrients consumed.If a child refuses to drink pure carrot juice, he is offered an apple-carrot or carrot-orange drink.

Carrot tops

Tops grown in your own garden or vegetable garden are useful. Vegetables from the fields are treated with chemicals that will cause harm, not benefit.

What are the benefits of homemade carrot tops?:

• fresh leaves added to dishes serve as a source of vitamin C;
• decoctions and tinctures help in the fight against skin diseases;
• rinsing your hair with a fresh warm broth makes it shiny and strengthens the roots;
• helps solve problems with potency;
• used for pickling vegetables along with dill and horseradish leaves.

Korean carrots

High fiber content normalizes digestion. Thanks to coarse dietary fiber, the intestinal walls are subject to moderate irritation and peristalsis improves.

Eating Korean carrots helps lower cholesterol and cleanse the liver. Vitamin E prevents diseases of the circulatory system and thins the blood.

Can I use it while losing weight?

Nutritionists were wary of carrot dietsuntil the glycemic index of the raw vegetable has been determined. It is equal to 20 units, which means that fresh carrots are excellent for dietary nutrition.

Boiled vegetable with an average glycemic index of 50 units also suitable for getting rid of excess fat.

Carrot tops, like any fresh greens, are not stored as fat deposits, but saturates the body with vitamins and microelements.

Consumption rate per day

Young children begin to be given boiled carrots along with other vegetables after six months. Complementary feeding starts with one dessert spoon.Carrot juice in the amount of a few drops in diluted form is tried after six months.

For adults, the daily norm is 200-250 g. These are 2-3 medium carrots. Nutritionists recommend eating one raw carrot per day, the rest as part of meals.

Carrot juice consumption rate - no more than 0.5 glasses per day. It is better to alternate and mix it with other freshly squeezed vegetable and fruit drinks.

Is it possible to eat every day

Eating the root vegetable in moderation does not cause harm to those with he is not here individual intolerance.

Recipes with carrots for weight loss

Diet salads with carrots are healthy and have a bright color that is pleasing to the eye.

Carrots with apple

Ingredients:

• large green apple - 1 pc.;
• medium-sized carrots - 2 pcs.;
• lemon juice - 1 tbsp. l.;
• olive oil - 1 tbsp. l.;
• peeled sunflower seeds - 1 tbsp. l.;
• apple cider vinegar - 1 tsp.

Cooking steps:

1. Wash the apple and carrots and peel them.
2. Grate carrots on a coarse grater.
3. The apple is cored and cut into slices.
4. Add oil and lemon juice. Stir and sprinkle with vinegar.
5. Before serving, sprinkle with sunflower seeds.

"Three Vegetables"

Ingredients:

• medium-sized carrots - 2 pcs.;
• small beets - 1 pc.;
• white cabbage, small head - 1/4 fork;
• olive oil - 1 tbsp. l.

Cooking steps:

1. Carrots and beets are washed, peeled, and grated on a coarse grater.
2. Finely chop the cabbage. They shift a little.
3. The vegetables are mixed.
4. Season with olive oil.

Instead of oil, use lemon juice.

Carrots with raisins

Ingredients:

• medium-sized carrots - 2 pcs.;
• raisins - 100 g;
• honey - 1 tbsp. l.;
• low-fat yogurt - 100 g;
• ground cinnamon - to taste.

Cooking steps:

1. The carrots are washed, peeled, and grated on a coarse grater.
2. Wash the raisins and soak them in hot water for 10 minutes. Dry on a towel.
3. Mix honey and yogurt to make a salad dressing.
4. Pour dressing over carrots and raisins.
5. Before serving, cool for 15-20 minutes in the refrigerator.

Possible harm and contraindications

Despite the large number of useful substances and healing properties, eating carrots Not suitable for everyone.

Attention! People with individual intolerance to this vegetable should not eat carrots.

Eat carrots with caution:

• during pregnancy and lactation;
• with peptic ulcer of the stomach, duodenum;
• with inflammation of the rectum.

Excessive consumption of carrot juice may cause “carotene jaundice.”. It manifests itself in the form of icteric discoloration of the feet and palms. The reason is an oversaturation of beta-carotene. It disappears immediately after the drink is stopped.

Conclusion

Depending on the cooking method, carrots may lose or increase the amount of nutrients and vitamins. Eating vegetables in any form is good for the body. Heat-treated vegetables are higher in calories.

Raw carrots are a dietary product that is included in many diets.