Nutrition
A Complete Guide to The Carrot Diet

A Complete Guide to The Carrot Diet

Carrots are the ultimate health food. This article explores its benefits to your health, why you should add it to your diet, a guide to the carrot diet, and any precautions to take while at it.

BENEFITS OF CARROT DIET

A Complete Guide to The Carrot Diet

Carrots are rich in vitamins, fibre and minerals. Additionally, they are a good source of antioxidants.

Antioxidants are nutrients that can be found in plant-based foods only. They help your body get rid of the free radicals, unstable molecules that can lead to cell damage when too many accumulate in your body.

Free radicals usually occur from different natural processes and also environmental pressures. Although your body can naturally eliminate these radicals, dietary antioxidants such as carrots will help in dire cases, such as when the oxidant load is high.

Let’s look at the health benefits of having carrot as either part of your diet or as a diet in itself.

IMPROVED VISION

A carrot diet will help you to improve your vision, especially in the dark.

How? Carrots contain vitamin A, which if your body lacks, you will develop xerophthalmia, a progressive eye disease that causes night blindness or difficulty in seeing with increased darkness.

According to the Office of Dietary Supplements, lack of vitamin A is one of the main causes of blindness that can be prevented in children.

Also, a combination of certain antioxidants in carrots (lutein and zeaxanthin) may help prevent macular degeneration, a type of vision loss.

REDUCED RISK OF CANCER

According to the National Cancer Institute, too many free radicals in your body could lead to various types of cancer.

The various antioxidants present in dietary carotenoids such as yellow, orange and red organic pigments present in carrots and other veggies may help reduce this risk.

The following are various cancer you will reduce the risk of by taking this diet.

PROSTATE CANCER

According to a 2015 study review, there is a link between diet rich carotenoids and low prostate cancer risk.

LEUKEMIA

In 2011, researchers found that nutrients in carrot were effective in preventing leukaemia. This study investigated the effect of carrot juice extracts on myeloid and lymphoid leukaemia cells. It was found that extracts from carrot juice were able to slow or stop leukaemia cells’ progression.

LUNG CANCER

According to a study published in Nutrition Research and Practice, drinking carrot juice came in handy in preventing the type of damage that could lead to lung cancer development.

In this study, after a period of 14 days, 48 participants who were smokers were supplied with carrot juice, B- carotene or a placebo. At the end of the study, the group with carrot juice or B- carotene itself recorded great oxidative potential in preventing damage to lymphocyte DNA in smokers.

HEALTHY DIGESTIVE SYSTEM

Consuming this diet may reduce the risk of you getting colon cancer.

This is according to research in 2014. In this research, 893 participants underwent colorectal endoscopy between the years 2001- 2002.

The participants provided serum samples and information on lifestyle factors. The serum concentrations of 6 carotenoids were then compared in patients with cancers, polyps and controls.

In the end, the study found that carotenoids offered a protective effect on a healthy digestive system.

It was also found that people who consumed a lot of fibre reduced their risk of colon cancer. As so, one medium carrot contains 1.7 g of fibre or between 5% and 7.6% of a person’s daily fibre requirement.

On the other hand, 1 cup of chopped carrots has 3.58g of fibre.

As so, the next time you think about keeping a healthy digestive system, consider the carrot diet.

CONTROLS DIABETES

If you have diabetes, this diet may be the right thing for you to consider. This is because carrots have a sweet flavour but contain natural sugars.

You know how relieving this is if you have diabetes.

One carrot has been found to contain 10% carbs, and almost the whole of this percentage of carbs is sugars. Additionally, the other 30% of this carbs content is fibre, whose benefits we have just highlighted in the point above.

Therefore, carrot scores low on the Glycemic Index (GI). This is because it is a low- calorie, high fibre food relatively low in sugar.

If you have diabetes, consider including steamed carrots in your diet because they are unlikely to cause a spike in your sugar levels.

Also, according to a 2018 study review, consuming a high- fibre diet such as a carrot diet may help to prevent the development of type 2 diabetes.

BLOOD PRESSURE AND CARDIOVASCULAR HEALTH

Taking this diet will help you maintain a healthy cardiovascular and also keep your blood pressure in check.

Specifically, the potassium in carrots will help you prevent high blood pressure.

Also, the American Heart Association has suggested that eating foods without adding salt or sodium and eating more foods that contain high levels of potassium, such as carrots, can help in relaxing your blood vessels, reducing the risks of high blood pressure and other cardiovascular diseases.

One medium carrot will provide you with approximately 4% of your daily potassium requirement.

IMMUNE FUNCTION AND HEALING

Another essential antioxidant that your diet will supply you with is vitamin C.

This is because this vitamin contributes to the formation of collagen in your body. On the other hand, this collagen is a key component in connective tissues and plays a key role in healing your wound and keeping your body healthy.

If you are unwell, your system will have to work extra hard to fight the disease, which means tampering with the levels of vitamin C in your body. A carrot diet will be a good strategy to restore these levels.

HEALTHY BONES

This diet will supply you with enough vitamin K and small amounts of calcium and phosphorous. All these factors contribute to healthy bones in your body, preventing the development of conditions such as osteoporosis.

A COMPLETE GUIDE TO THE CARROT DIET

While carrots are seasoned veggies, they are always available in your nearest grocery store. You can buy a number and store them in your fridge.

However, as you store them, consider using sealed plastic bags and remove any greens from their tops before sealing the plastic bag. This will prevent them from drawing moisture and nutrients from the roots.

You can decide to eat them boiled, raw, steamed, roasted, or as an ingredient in various soups in your diet.

Consider washing them and peeling them before making them to your likeness.

However, keep in mind that boiled carrots in your diet will reduce their nutrient content. Always have them steamed or raw to harvest their full nutrient content.

Also, remember that carotenoids will absorb much better in the presence of fats. As so, try creating carrots with a healthy source of fat such as avocados, nuts or seeds.

Avoid overconsumption of carotenoids since this will lead to orange pigmentation on your skin. However, this pigmentation is not harmful to your health.

To avoid overconsumption, try not to use similar supplements when on a carrot diet.

CONCLUSION

A carrot diet comes with a lot of health benefits. However, as you embark on it, consider the tips above.

If you are allergic to the compound, you may need to seek your doctor’s permission before eating the diet or trying another diet altogether.

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