Carrots have a very strange reputation: an ordinary, familiar and slightly boring root vegetable. In the new big 365 project about local seasonal produce, I chose it as a November vegetable. Every month — a new local and simple ingredient. I will explain why and why carrots are cool.
This November we learn to eat carrots as an independent snack, an ingredient for salads, a cool baked side dish and as the main ingredient of the main course. Today, carrot cream soup, which will become a 100% complete dish. So stewed carrot+blender is really simple and a bit sad, similar to old-style baby diet food. A carrot baked to a ruddy crust with flax (fiber, l-glutamine) and sesame (calcium, fats, protein) is a cool cream soup. Serve with toasted nuts, boiled quail eggs, stewed duck or simply as an independent dish.
From what often “walks” on the Internet and is alarming in carrots. What you need to know.
Carbohydrates
Carrots are made up of water and carbohydrates. This is a fact. Carbohydrates are always chains of sugars linked together. But at the same time, carrots are a conditionally good source of fiber: one medium-sized carrot - 2 g. Fiber in this regard acts as a buffer and sugars are not so quickly absorbed into the blood. Carrots often have a low glycemic index (GI), which is an indicator of how quickly foods raise blood sugar levels after eating. Carrots have a conditionally low GI, between 16 and 60 depending on maturity and variety - lowest in raw young carrots, slightly higher in cooked, and highest in mashed potatoes.
Fiber
Pectin is the main form of soluble fiber in carrots. This is a good prebiotic, on which useful microflora takes root. Soluble fibers are able to lower blood sugar levels by slowing down the absorption of sugar and starch. Nourish beneficial bacteria in the intestines.
It is cool that in carrots there are also insoluble fibers in carrots - this is cellulose, hemicellulose and lignin. Insoluble fibers can reduce the likelihood of constipation and promote regular bowel movements.
Vitamins and minerals, about the benefits
Carrots are a great source of biotin, potassium, and vitamins A (from beta-carotene), K1 (phylloquinone) and B6.
Vitamin A: carrots are rich in beta-carotene, which the body converts into vitamin A. We know that maintaining vision + is important for growth, development, and quality immune function, including AIDS.
Biotin: Vitamin B, formerly known as vitamin H, plays an important role in fat and protein metabolism.
Vitamin K1: Also known as phylloquinone, vitamin K1 is important for blood clotting and, in conjunction with vitamin D, supports bone health.
Potassium: an important mineral to control blood pressure.
Vitamin B6: a group of related vitamins, B6 is involved in converting food into its own energy.
A little finer biochemistry. Other plant compounds
Carotenoids. These are substances with powerful antioxidant activity that are associated with improved immune function and reduced risk of diseases, including heart disease, degenerative diseases and some protection from certain types of onco.
Beta-carotene, the main carotene in carrots, is converted into vitamin A. Fat soluble, without fat we do not eat.
The main plant compounds of carrots are:
Beta carotene: orange carrots are super rich in beta-carotene. Absorption is stronger (up to 6.5 times) if the carrots are cooked.
Alpha-carotene: an antioxidant that, like beta-carotene, is partially converted into vitamin A.
Lutein: one of the most common antioxidants in carrots, important for eye health.
Lycopene: A bright red antioxidant found in many red fruits and vegetables, including red and purple carrots, lycopene reduces the risk of cancer and supports heart function.
Polyacetylenes: Recent studies have found bioactive compounds in carrots that may help protect against leukemia and other cancers.
Anthocyanins: powerful antioxidants found in dark carrots.
Research should include:
https://pubmed.ncbi.nlm.nih.gov/14973107/
https://pubmed.ncbi.nlm.nih.gov/12424335
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3550877
https://pubmed.ncbi.nlm.nih.gov/22263789
https://pubmed.ncbi.nlm.nih.gov/21864090
https://pubmed.ncbi.nlm.nih.gov/6085992
https://pubmed.ncbi.nlm.nih.gov/16925866
https://pubmed.ncbi.nlm.nih.gov/14569406
https://pubmed.ncbi.nlm.nih.gov/16800779
https://pubmed.ncbi.nlm.nih.gov/23221879
