Why boiled carrots are healthier than raw ones

Proponents of a healthy diet promote the consumption of fresh vegetables and fruits, citing the fact that after heat treatment, vegetables lose their beneficial properties. But it is not always the case. The exception is boiled carrots. Why after cooking it becomes more useful than before - we will explain further.

Composition and beneficial properties of carrots

Fresh vegetables contain a large amount of vitamins and microelements valuable for the body. During heat treatment, many useful substances are lost or, conversely, increase in quantitative content.

Interesting! Carotene (from the Latin “carota” - carrot) is a yellow-orange pigment that gives the vegetable its orange color.

100 g of raw vegetable contains (% of daily value):

• vitamin A (222.2%) is responsible for the health of the skin and eyes, participates in the functioning of the immune and reproductive systems;
• beta-carotene (240%) - provitamin A, characterized by antioxidant properties;
• vitamin K (11%) is involved in regulating blood clotting;
• silicon (83.3%) helps the absorption of calcium, stimulates bone tissue growth, reduces the risk of developing heart disease, and normalizes metabolism;
• cobalt (20%) is involved in the absorption of iron and the formation of red blood cells, normalizes the functioning of the nervous system;
• molybdenum (28.6%) strengthens dental tissue, normalizes the sexual function of the male body, participates in the production of hemoglobin, prevents anemia, and has a positive effect on intestinal microflora.

Which carrots are healthier - raw or boiled?

To understand which carrots are healthier - raw or boiled - let's compare their chemical composition.

As can be seen from the table, after cooking carrots, the amount of carotenoids decreases, but a new antioxidant appears - alpha-carotene. This shows that the usefulness of boiled vegetables is higher. Microelements after heat treatment practically do not change in quantitative content.

Calorie content, BJU and glycemic index of carrots

The nutritional and energy value of carrots is shown, How many calories does a vegetable contain?how quickly it is absorbed by the body.

The glycemic index (GI) shows, at what rate the blood glucose level increases after consuming the product.

The maximum level is 100 - this is the GI of glucose. Foods with a high GI are called “fast” or “empty”. When consuming them and leading a sedentary lifestyle, energy is not consumed, and excess weight appears.

Products with medium and low levels are absorbed more slowly. Energy is consumed gradually over several hours. Fat deposits do not form in the body.

Glycemic index of fresh carrots equal to 20 units - refers to a low level. Absorption occurs slowly, blood sugar levels remain normal.

GI of boiled carrots - 85 units. It turns out that after cooking the vegetable is quickly absorbed by the body. This leads to a surge in blood glucose.

Which one has more calories and which one is more suitable for weight loss?

The caloric content of raw and boiled carrots differs. A raw vegetable has 1.5 times more calories than a boiled one. Has a low glycemic index.

The glycemic index of raw and cooked carrots is 20 and 85 units, respectively. Means, for weight loss eat raw vegetables.

Harm and contraindications

If after consuming large quantities raw vegetable, the palms and feet have acquired a yellow-orange hue, which means that the body has been oversaturated with carotene.

It is recommended to eat raw vegetables with caution:

• during the period of exacerbation of duodenal and stomach ulcers;
• people with gastritis;
• with inclination to allergies.

Boiled carrots can be harmful:

1. To people with type 2 diabetes. The high glycemic index of boiled carrots increases blood sugar levels, which is unacceptable for diabetics.
2. Pregnant women. Excess vitamin A is dangerous for the fetus.

Which carrots are more harmful - raw or boiled?

Moderate consumption of fresh and boiled vegetables does not harm the body, if there are no individual contraindications. It is recommended to include both raw and boiled carrots in your diet.

Type 2 diabetics are advised to eat foods with a high glycemic index, for example, boiled carrots, in the morning.

How to cook and eat correctly

Beta-carotene is poorly absorbed by the body in its pure form. It is recommended to eat it in combination with fatty foods.For complete absorption, it is better to grate raw carrots and mix them with sour cream, cheese or nuts.

Boiled vegetables are best consumed in combination with meat - this will increase the absorption of iron.

Raw

For people who do not have problems with the gastrointestinal tract, the norm per day is 200-250 g.

Small children and pregnant women twice as much is allowed.

It is recommended to drink no more than one glass of freshly squeezed carrot juice in a day. For sensitive stomachs, the juice should be diluted.

Boiled

Boiled carrots should consume no more than 250-300 g per day. For type 2 diabetics - no more than 100-150 g in the first half of the day.

Advice. Nutritionists advise boiling the vegetable in unsalted water.

Rules for healthy cooking:

1. Before cooking, wash the vegetable. The peel is not peeled.
2. Pour in cold water so that it lightly covers the vegetables.
3. After boiling, reduce the heat. Cook over low heat under a closed lid until soft.

Use of boiled and fresh carrots

Raw and boiled vegetables are used in various fields. Nutritionists recommend carrots for weight loss and develop diets containing them. Doctors advise including this vegetable in your diet because it contains many substances valuable to the body.

In cosmetology

Thanks to vitamin A, which is responsible for skin health, carrots have found application in cosmetology.

Face masks based on boiled vegetables used to prevent fine wrinkles. When applying carrot masks, the top layer of the skin is saturated with beneficial vitamins and microelements.

Hair masks prevent hair loss. After application, the scalp loses its oily, unpleasant shine. Hair becomes moisturized and shiny.

Carrot oil, which is made from seeds, is used for prevention skin aging. It is used in summer to protect against ultraviolet rays. The oil promotes a beautiful tan.

When losing weight

It is generally accepted that the fewer calories, the more suitable the product is for weight loss.

Raw carrots contain fewer calories than cooked carrots. But not by much - the difference is only 14 calories. To get rid of them, just jump or do abs exercises for two minutes.

The glycemic index of a raw vegetable is 20 units, of a cooked vegetable is 85. It is the GI of raw carrots that suggests that they are more suitable for weight loss. Nutritionists recommend fresh vegetables to combat excess weight.

In folk medicine

In folk medicine, raw carrots have found greater usethan boiled.

Raw product used in the treatment and prevention of many diseases:

1. Freshly squeezed carrot juice helps fight colds. With a runny nose it is instilled into the nose.
2. For sore throat, raw grated carrots are mixed with honey. This combination not only heals the throat, but also improves weakened immunity.
3. Carrot seeds are used as a laxative.
4. Carrot juice has a diuretic effect. It is used in the treatment of cystitis.
5. To cleanse the liver, use grated raw carrots or fresh juice.

In cooking

Boiled carrots are consumed as a separate dish from an early age.. Carrot puree is introduced as complementary food after 6 months: they start with a dessert spoon in combination with other vegetables, and by the age of one year it is increased to 50 g.

Young children begin to eat raw vegetables at the age of one and a half to two years.. Grated raw carrots with sour cream are good for a growing body.Carrot juice in combination with pumpkin or apple juice saturates the child’s body with valuable substances.

Raw and boiled carrots are used in preparing a variety of dishes: salads, soups, side dishes, baked goods, casseroles, cakes, drinks.

Conclusion

The vitamin and mineral composition of raw and boiled carrots is almost the same. With the exception of the main and decisive element - alpha-carotene. The presence of this provitamin A in a boiled vegetable indicates its greater value than a raw one.

Boiled carrots are easier to digest by the body. However, type 2 diabetics should use this product with caution due to its high GI.