Useful properties and calorie content of grated carrots

Vitamin salads made from grated carrots are irreplaceable in winter. During the cold season, there is an acute shortage of seasonal vegetables, and sunny root vegetables with a multivitamin composition can compensate for the lack of nutrients.

Let's take a closer look at the chemical composition, beneficial properties and recipes with grated carrots.

Chemical composition and nutritional value

Carrots are deservedly called a multivitamin root vegetable. It contains fiber, mineral salts, saturated and unsaturated fats. Just 100 g of the product can supply the body with a daily dose of vitamin A.

The table shows the vitamin composition of carrots.

Easily digestible carbohydrates:

• starch - 1.43 g;
• sugar - 4.74 g;
• glucose - 0.59 g;
• sucrose - 3.59 g;
• fructose - 0.55 g.

Essential amino acids: arginine, valine, histidine, isoleucine, leucine, lysine, methionine, tryptophan, phenylalanine.

Essential amino acids: alanine, aspartic acid, glycine, glutamic acid, proline, serine, tyrosine, cysteine.

Saturated fatty acids: palmitic, stearic.

Monounsaturated fatty acids: palmitoleic, oleic (omega-9).

Polyunsaturated fatty acids: linoleic, linolenic, omega-3 and omega-6 fatty acids.

KBJU and glycemic index

Nutritional value of carrots per 100 g:

• calorie content - 41 kcal;
• proteins - 0.93 g;
• fats - 0.24 g;
• carbohydrates - 6.78 g;
• fiber - 2.8 g;
• water - 88.29 g;
• ash - 0.97.

Carrots are among the foods with a low glycemic index (GI). This means that eating raw vegetables does not cause a sharp increase in blood sugar. The GI of carrots is 35 units.

The glycemic index depends on:

• heat treatment of the product - for boiled carrots it is 85 units;
• fiber content - the more there is, the lower the GI.

Is it suitable for weight loss

Nutritionists recommend including raw carrots in your weight loss menu. The lack of fat makes it low in calories. Fiber cleanses the intestines and increases metabolic processes, sucrose reduces cravings for sweets. Fructose increases energy, which is important for people involved in active sports.

The sweet and crunchy root vegetable makes a great snack. Even if you eat carrots before bed, there will be no delay in weight loss.

Beneficial features

Thanks to its rich vitamin and mineral composition, the presence of amino acids and unsaturated fatty acids, carrots have a beneficial effect on well-being.

Product benefits:

• general strengthening of the body;
• increased vision with myopia;
• replenishment of vitamins, micro- and macroelements;
• increasing resistance to viruses;
• maintaining the functioning of the heart muscle;
• normalization of blood pressure;
• improved digestion;
• reducing the risk of stroke;
• acceleration of metabolism;
• prevention of cancer;
• removal of small stones and sand from the kidneys;
• improving the appearance of skin, nails, hair;
• increasing the elasticity of the skin;
• removal of toxins;
• healing of small wounds in the oral cavity;
• increased hemoglobin;
• normalization of the hormonal levels of women and men.

Healthy recipes

To cook tasty and healthy salad; nutritionists advise using fresh carrots.

Rules for selecting and preparing the product:

1. It is enough to wash young root vegetables and rub them with a stiff brush. Nutrients are concentrated under the delicate skin.
2. Cut off the green parts of the carrots, as they add unnecessary bitterness to the salad.
3. Soak limp carrots in clean, cold water.
4. To prepare salads, choose thick and short root vegetables with a rounded tip. They are the sweetest and juiciest.
5. If the carrots are sweet enough, no sugar is added. This also makes it possible to reduce calorie content of the finished dish.

For better absorption of carotene, season salads with vegetable oil - this substance dissolves in vegetable fat.

Reference. From carrots cut into large pieces, carotene is absorbed by 5%, from grated carrots - by 20%, and when vegetable oil is added - by 50%.

Salad with grated carrots and apples

Even those who don’t have a soft spot for carrots will enjoy this juicy and crispy salad with honey-orange dressing.

Ingredients:

• carrots - 2 pcs.;
• apple - 2 pcs.;
• orange - 1 pc.;
• honey - 1 tsp.

Peel carrots and apples and grate on a coarse grater. Squeeze the juice from the orange, add honey. Pour the dressing over the salad, stir and let sit for 20 minutes.

Beetroot salad

This fresh and tasty salad is a great addition to veal, pork and poultry dishes.

Ingredients:

• carrots - 2 pcs.;
• beet (large) - 1 pc.;
• garlic - 2 cloves;
• refined sunflower oil - 3 tbsp. l.;
• vinegar - 1 tbsp. l.;
• salt, sugar, ground black pepper - to taste.

Peel the carrots and beets and chop them on a Korean carrot grater. Place in a deep bowl, add garlic, passed through a press, salt and pepper, add sugar, season with oil, vinegar and mix. Leave to brew for 30 minutes in the refrigerator.

Advice. Use sesame, flaxseed or olive oil instead of sunflower oil for a richer salad taste.

Salad with nuts

Bright, juicy and full of vitamins - just what you need in the cold winter, when the body reacts sharply to the lack of fresh vegetables.

Ingredients:

• carrots - 4 pcs.;
• hazelnuts, almonds or walnuts - 40 g;
• parsley - 1 bunch;
• half a lemon;
• olive oil - 3 tbsp. l.;
• grain mustard - 1 tbsp. l.;
• honey - 1 tsp;
• salt, ground white pepper - to taste;
• raisins - 30 g.

Preparation:

1. Fry the nuts in a frying pan until lightly browned, leave to cool, then chop into large pieces.
2. Peel and chop the carrots on a Korean grater.
3. Wash the parsley, dry it on a paper towel and chop finely.
4. Prepare a dressing from oil, mustard, honey, lemon juice, pepper and salt.
5. Mix the ingredients in a deep bowl and season. Serve after 15 minutes.

Salad with bell pepper and herbs

This salad will decorate both festive and everyday tables, and is well suited as a side dish for meat and fish.

Ingredients:

• carrots - 2 pcs.;
• bell pepper (green or red) - 1 pc.;
• salt, pepper - to taste;
• apple cider vinegar - 1 tbsp. l.;
• olive oil - 2 tbsp. l.;
• parsley, celery leaves - to taste.

Grate the carrots on a coarse grater. Peel the pepper and cut into thin, oblong strips. Wash the greens, dry and finely chop. Place all ingredients in a bowl, season with vinegar and oil, salt and pepper. Place the salad in the refrigerator for 30 minutes and serve.

Grated carrots with sugar

This is the simplest and most popular salad - “originally from childhood.” Grate the peeled carrots on a medium or coarse grater, sprinkle with sugar, stir and serve immediately. The salad is complemented with any other products: dried apricots, dates, dried melon, raisins, nuts. Instead of sugar, use honey or a sweetener.

Grated carrots with sour cream

The recipe for this salad is as simple as possible. Carrots in combination with sour cream normalize digestion and improve overall well-being.

Grind the peeled carrots, sweeten with sugar and season with sour cream. The calorie content of a dish depends on the fat content of the fermented milk product. On a weight loss diet, use sour cream with a fat content of 10-15%.

Grated carrots are supplemented with herbs, dried fruits, garlic, apples, and nuts. The choice of ingredients depends on taste preferences.

Salad with celery and apples

This juicy and spicy salad will appeal to fans of root vegetables. celery.

Ingredients:

• carrots - 2 pcs.;
• celery root - 200 g;
• green apple - 1 pc.;
• sunflower oil - 3 tbsp. l.;
• vinegar 6% - 1 tbsp. l.;
• dill, parsley - to taste;
• salt, pepper - to taste.

Peel the carrots and celery and grate them. Peel the apple, remove the core, cut into thin strips. Mix the salad ingredients in a bowl, season with vinegar, oil, salt and pepper. Place in the refrigerator for half an hour. Serve garnished with greens.

Radish salad

Acute radish goes well with sweet carrots. This salad is a real vitamin bomb.

Ingredients:

• carrots - 400 g;
• radish - 150 g;
• salt - 1 tsp;
• sugar - 1 tsp;
• Dijon mustard - 1 tsp;
• parsley - 0.5 bunch;
• sunflower or olive oil - 30 ml.

Grate the peeled radish and carrots, season with salt and sugar, mix and leave for 10 minutes. Prepare a sauce from butter and mustard, season the salad and refrigerate for 20 minutes. Serve, garnished with parsley.

Cauliflower salad

This salad is an excellent addition to meat, fish, cereals and potatoes.

Ingredients:

• carrots - 2 pcs.;
• cauliflower - 300 g;
• parsley and dill - to taste;
• olive oil - 3 tbsp. l.;
• apple cider vinegar - 1 tbsp. l.;
• salt, ground white pepper - to taste.

Preparation:

1. Grate the carrots on a Korean grater into long strips.
2. Boil the cauliflower until half cooked in salted water until the florets crisp up.
3. Wash the parsley, dry and finely chop.
4. In a bowl, mix oil with vinegar, salt and pepper.
5. Finely chop the cabbage inflorescences, add chopped carrots and season with sauce.
6. Place the salad in the refrigerator. Serve after 30 minutes.

Contraindications for use

It is advisable to exclude carrots from the diet for people suffering from:

• ulcerative lesions of the stomach and duodenum;
• gastritis;
• allergies;
• kidney stones;
• liver diseases (root vegetables contain a lot of beta-carotene, which this organ cannot break down).

Conclusion

Carrots are a root vegetable with a rich set of vitamins, minerals, amino acids, saturated and unsaturated fats. The product has a unique property - the finer the cut, the better the carotene is absorbed. The low calorie content of carrots makes it possible to include it in weight loss diets.

Grated carrots are an excellent base for a variety of salads. The root vegetable is combined with dried fruits, apples, peppers, celery, beets, nuts, sweet, salty and spicy dressings. Instead of the usual mayonnaise, it is better to use olive, sesame, and flaxseed oil. Ready salads are infused in the refrigerator for 15-30 minutes, then served.