Carrots

Carrots.jpg

To preserve their natural sugars and sweet flavour, cook carrots in as little liquid as possible.

Crisp, sweet, and with a compelling richness of colour and flavour, carrots are an essential in recipes from stews and soups to stir-fry dishes and raw salads. Commonplace as they may seem, plain old carrots can take on a sophisticated culinary appeal when they are well-treated.

Varieties and forms

Besides the long, cylindrical, orange variety, carrots also come in stubby oval shapes, tender baby (bunched), and in white and yellow varieties that are harder to find but worth the search.

Buying and storing tips

Fresh carrots can be found in the produce section of health food stores and supermarkets. Carrots with the greens still attached have the sweetest flavour; make sure the greens are crisp and fresh looking. Look for firm, bright carrots, without cracks on the sides or sprouts where the green tops have been removed. Remove the greens about two inches (5.08cm) above the carrots and store, tightly sealed, for three to five days.

Availability

Carrots are available all year long.

Preparation, uses, and tips

Scrub carrots just before cooking, and peel if desired. To preserve their natural sugars and sweet flavour, cook carrots in as little liquid as possible. Steaming and baking both help seal in the flavour. For a vegetable roast, cut carrots on the diagonal, combine with diced turnips, potatoes, and onions, toss with olive oil and rosemary, and bake at 400°F (200°C) until tender.

Nutritional Highlights

Carrots (raw), 1 medium
Calories: 26
Protein: 0.63g
Carbohydrate: 6.18g
Total Fat: 0.116g
Fiber: 1.83g
*Excellent source of: Vitamin A (17,158 IU)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Health benefits and concerns

Atherosclerosis

Diets high in insoluble fibre (found in some vegetables) are associated with protection against heart disease in both men and women.

Athletic performance

Carbohydrate food is the most efficient fuel for energy production and can also be stored as glycogen in muscle and liver, functioning as a readily available energy source for prolonged, strenuous exercise. For these reasons, carbohydrates may be the most important nutrient for sports performance. Depending on training intensity and duration, athletes require up to 4.5 grams of carbohydrates per day per pound of body weight or 60 to 70 percent of total dietary calories from carbohydrates, whichever is greater. Including starchy vegetables in the diet is one good way to obtain these carbohydrates.

Cancer

The strong association between increased intake of beta-carotene from food and a reduced risk of lung cancer does not necessarily mean that supplementation with natural beta-carotene supplements would reduce the risk of lung cancer. Dietary beta-carotene may be a marker for diets high in certain fruits and vegetables that contain other anticancer substances that may be responsible for the protective effects. Until more is known, some doctors advise smokers to avoid all forms of beta-carotene supplementation—even natural beta-carotene.

Cataracts

Some, but not all, studies have reported that eating more foods rich in beta-carotene or vitamin A was associated with a lower risk of cataracts. Synthetic beta-carotene supplementation has not been found to reduce the risk of cataract formation. It remains unclear whether natural beta-carotene from food or supplements would protect the eye or whether beta-carotene in food is merely a marker for other protective factors in fruits and vegetables high in beta-carotene.

High homocysteine

A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid, beta-carotene, and vitamin C effectively lowered homocysteine levels. Healthy people were assigned to either a diet containing a pound of fruits and vegetables per day, or to a diet containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those eating the higher amount of fruits and vegetables had an 11 percent lower homocysteine level compared to those eating the lower amount of fruits and vegetables.

Macular degeneration

People who eat plenty of fruits and vegetables high in beta-carotene appear to be at lower risk for macular degeneration than people who do not eat these foods. However, another study found no association between age-related macular degeneration and intake of antioxidants, either from the diet, from supplements, or from both combined. More research is needed to reconcile these differences. In the meantime, beta-carotene-rich vegetables continue to be part of a healthful diet.

Night blindness

Low intake of fruits and vegetables containing beta-carotene, which the body can convert into vitamin A, may also contribute to a vitamin A deficiency.

Cervical smear

Most dietary studies have found that women receiving high amounts of nutrients from fruits and vegetables have less risk of cervical dysplasia. Protective effects may be especially strong from diets high in dark yellow and orange vegetables (carrots, winter squash, etc.) and tomatoes.

Health benefits and concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other vegetables. Read about health benefits and concerns for vegetables for a full description.