Anthocyanins: These are powerful antioxidants found in dark-colored carrots.Ĭarrots are a great source of many plant compounds, especially carotenoids, such as beta carotene and lutein.Polyacetylenes: Recent research has identified bioactive compounds in carrots that may help protect against leukemia and other cancers ( 1, 25, 26).Lycopene: A bright red antioxidant found in many red fruits and vegetables, including red and purple carrots, lycopene may decrease your risk of cancer and heart disease ( 24).Lutein: One of the most common antioxidants in carrots, lutein is predominantly found in yellow and orange carrots and is important for eye health ( 23).Alpha-carotene: An antioxidant that, like beta carotene, is partly converted into vitamin A in your body.The absorption is better (up to 6.5-fold) if the carrots are cooked ( 20, 21, 22). Beta carotene: Orange carrots are very high in beta carotene.Eating fat with carrots can help you absorb more of the beta carotene ( 19).

However, this conversion process may vary by individual. These are substances with powerful antioxidant activity that have been linked to improved immune function and reduced risk of many illnesses, including heart disease, various degenerative ailments, and certain types of cancer ( 1).īeta carotene, the main carotene in carrots, can be converted into vitamin A in your body. They are extremely low in fat and protein.Ĭarrots offer many plant compounds, including carotenoids. SUMMARYĬarrots are about 10% carbs, consisting of starch, fiber, and simple sugars. Insoluble fibers may reduce your risk of constipation and promote regular bowel movements ( 1, 14). The main insoluble fibers in carrots are cellulose, hemicellulose, and lignin. What’s more, certain soluble fibers can impair the absorption of cholesterol from your digestive tract, lowering blood cholesterol ( 12, 13). They can also feed the friendly bacteria in your gut, which may lead to improved health and decreased risk of disease ( 9, 10, 11). Soluble fibers can lower blood sugar levels by slowing down your digestion of sugar and starch.

Pectin is the main form of soluble fiber in carrots ( 8). Their GI ranges from 16–60 - lowest for raw carrots, a little higher for cooked ones, and highest for puréed ( 4, 5).Įating low-glycemic foods is linked to numerous health benefits and considered particularly beneficial for people with diabetes ( 6, 7). They are also a relatively good source of fiber, with one medium-sized carrot (61 grams) providing 2 grams.Ĭarrots often rank low on the glycemic index (GI), which is a measure of how quickly foods raise blood sugar after a meal.

The carbs consist of starch and sugars, such as sucrose and glucose ( 1). The nutrition facts for two small-to-medium raw carrots (100 grams) are:Ĭarrots are mainly composed of water and carbs. Carrots’ water content ranges from 86–95%, and the edible portion consists of around 10% carbs ( 1, 2).Ĭarrots contain very little fat and protein ( 3).

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