Can You Eat Carrots On The Keto Diet?
The ketogenic, or keto, diet is a high-fat, low-carb eating plan that is touted for its weight loss benefits (via Mayo Clinic). Those adhering to the keto diet are meant to consume meals that are 70 to 80% fat, 20% protein, and 5% carbohydrates (via Cleveland Clinic).
The keto diet was originally considered a medical diet used to treat seizures in children with epilepsy, Harvard Health Publishing explained. But in recent years it has also been used for losing weight. Scientific studies do support this claim, at least in the short term, but research into the long-term effects on weight is lacking.
This diet allows for about 25 grams or less of net carbohydrates per day (via Healthline). This is the total number of carbs minus fiber. People following the keto diet typically focus on eating low-carb vegetables like zucchini, cauliflower, avocado, broccoli, and leafy greens. Carrots, however, aren't as low in carbs as many other veggies. So, can you eat them while on a keto diet?
Limit carrots to small portions
While carrots are higher in carbs than, say, leafy greens, they also don't contain as many carbs as some other vegetables like potatoes. As such, they can still be enjoyed while following the keto diet (via Healthline). However, they would likely be difficult to eat regularly or in large amounts while adhering to your diet.
A cup of sliced raw carrots contains 9 grams of net carbs. This means a single portion will use up a big part of your net carb allotment while following the keto diet. Therefore, carrots should be enjoyed in small portions while on this eating plan. Cooking methods do not affect the carb content in carrots significantly, so they can be eaten raw or cooked.
Lower-carb veggies that can be eaten as alternatives to carrots include celery, which contains 2 grams of net carbs per cup; broccoli, which contains 3 grams of net carbs per cup; and cauliflower, which also contains 3 grams of net carbs per cup, per Healthline. These vegetables can also be eaten raw or cooked.