Useful properties and calorie content of grated carrots

Vitamin salads made from grated carrots are irreplaceable in winter. In the cold season, there is an acute shortage of seasonal vegetables, and a solar root vegetable with a multivitamin composition is able to compensate for the lack of nutrients.

Let us consider in detail the chemical composition, useful properties and recipes with grated carrots.

Chemical composition and nutritional value

Carrots are deservedly called a multivitamin root vegetable. It contains fiber, minerals, saturated and unsaturated fats. Only 100 g of the product can supply the body with a daily dose of vitamin A.

The table shows the vitamin composition of carrots.

Digestible carbohydrates:

• starch - 1.43 g;
• sugar - 4.74 g;
• glucose - 0.59 g;
• sucrose - 3.59 g;
• fructose - 0.55 g.

Essential amino acids: arginine, valine, histidine, isoleucine, leucine, lysine, methionine, tryptophan, phenylalanine.

Replaceable amino acids: alanine, aspartic acid, glycine, glutamic acid, proline, serine, tyrosine, cysteine.

Saturated fatty acids: palmitic, stearic.

Monounsaturated fatty acids: palmitoleic, oleic (omega-9).

Polyunsaturated fatty acids: linoleic, linolenic, omega-3 and omega-6 fatty acids.

KBZhU and glycemic index

Nutritional value of carrots per 100 g:

• calorie content - 41 kcal;
• proteins - 0.93 g;
• fats - 0.24 g;
• carbohydrates - 6.78 g;
• fiber - 2.8 g;
• water - 88.29 g;
• ash - 0.97.

Carrots are among the low glycemic index (GI) foods. This means that eating a raw vegetable does not cause your blood sugar to spike. The GI of carrots is 35 units.

The glycemic index depends on:

• heat treatment of the product - for boiled carrots, it is 85 units;
• fiber content - the more, the lower the GI.

Is it suitable for losing weight

Nutritionists recommend including raw carrots in your weight loss menu. The lack of fat makes it low in calories. Fiber cleanses the intestines and increases metabolic processes, sucrose reduces cravings for sweets. Fructose increases the energy boost, which is important for people involved in active sports.

The sweet and crunchy root vegetable is good for snacking. Even if you eat carrots before bed, there will be no delay in weight loss.

Beneficial features

Due to its rich vitamin and mineral composition, the presence of amino acids, unsaturated fatty acids, carrots have a beneficial effect on well-being.

Product use:

• general strengthening of the body;
• increased vision with myopia;
• replenishment of the supply of vitamins, micro- and macroelements;
• increasing resistance to viruses;
• maintaining the work of the heart muscle;
• normalization of blood pressure;
• improving digestion;
• reducing the risk of stroke;
• acceleration of metabolism;
• prevention of oncological diseases;
• removing small stones and sand from the kidneys;
• improving the appearance of skin, nails, hair;
• increasing the elasticity of the skin;
• elimination of toxins;
• healing of small wounds in the oral cavity;
• increased hemoglobin;
• normalization of hormonal levels in women and men.

Healthy recipes

To to cook a delicious and healthy salad, nutritionists advise using fresh carrots.

Product selection and preparation rules:

1. It is enough to wash and rub young roots with a stiff brush. Nutrients are concentrated under the delicate skin.
2. Cut off the green parts of the carrots, as they give unnecessary bitterness in the salad.
3. Soak sluggish carrots in clean, cold water.
4. For salads, choose thick and short roots with a rounded tip. They are the sweetest and most juicy.
5. If the carrots are sweet enough, no sugar is added. It also makes it possible to reduce calorie content of the finished dish.

For better absorption of carotene, season salads with vegetable oil - this substance dissolves in vegetable fat.

Reference. From carrots, cut into large pieces, carotene is absorbed by 5%, from grated - by 20%, with the addition of vegetable oil - by 50%.

Salad with grated carrots and apples

Juicy and crispy salad with honey-orange dressing will appeal even to those who do not have tender feelings for carrots.

Ingredients:

• carrots - 2 pcs.;
• apple - 2 pcs.;
• orange - 1 pc.;
• honey - 1 tsp.

Peel and coarsely grate carrots and apples. Squeeze juice from the orange, add honey. Pour the dressing over the salad, stir and leave to brew for 20 minutes.

Beetroot salad

This fresh and tasty salad will be a great addition to veal, pork and poultry dishes.

Ingredients:

• carrots - 2 pcs.;
• beet (large) - 1 pc .;
• garlic - 2 cloves;
• refined sunflower oil - 3 tbsp. l .;
• vinegar - 1 tbsp. l .;
• salt, sugar, black pepper - to taste.

Peel the carrots and beets, chop the Korean carrot grater. Fold into a deep bowl, add garlic, passed through a press, salt, pepper, add sugar, season with oil, vinegar and mix. Leave it in the refrigerator for 30 minutes.

Council. Use sesame, linseed, or olive oil instead of sunflower for a richer salad flavor.

Salad with nuts

Bright, juicy and vitamin - what you need in cold winter, when the body reacts sharply to the lack of fresh vegetables.

Ingredients:

• carrots - 4 pcs.;
• hazelnuts, almonds or walnuts - 40 g;
• parsley - 1 bunch;
• half a lemon;
• olive oil - 3 tbsp l .;
• grain mustard - 1 tbsp. l .;
• honey - 1 tsp;
• salt, white pepper - to taste;
• raisins - 30 g.

Preparation:

1. Fry the nuts in a pan until lightly blush, leave to cool, then chop into large pieces.
2. Peel and chop the carrots on a Korean grater.
3. Wash the parsley, dry on a paper towel and chop finely.
4. Prepare a dressing from butter, mustard, honey, lemon juice, pepper and salt.
5. Mix the ingredients in a deep bowl and season. Serve after 15 minutes.

Salad with bell pepper and herbs

This salad will decorate both a festive and everyday table, and is well suited as a side dish for meat and fish.

Ingredients:

• carrots - 2 pcs.;
• bell pepper (green or red) - 1 pc .;
• salt, pepper - to taste;
• apple cider vinegar - 1 tbsp l .;
• olive oil - 2 tablespoons l .;
• parsley, celery leaves - to taste.

Grate the carrots on a coarse grater. Peel and cut the pepper into thin, oblong strips. Wash greens, dry and chop finely. Put all the ingredients in a bowl, season with vinegar and oil, salt and pepper. Put the salad in the refrigerator for 30 minutes and serve.

Grated carrots with sugar

This is the simplest and most popular salad - "from childhood". Grate the peeled carrots on a medium or coarse grater, sprinkle with sugar, stir and serve immediately. The salad is supplemented with any other products: dried apricots, dates, dried melons, raisins, nuts. Instead of sugar, honey or a sweetener is used.

Grated carrots with sour cream

The recipe for this salad is as simple as possible. Carrots in combination with sour cream normalize digestion and improve overall health.

Chop the peeled carrots on a grater, sweeten with sugar and season with sour cream. The calorie content of the dish depends on the fat content of the fermented milk product. On a diet for weight loss, sour cream with a fat content of 10-15% is used.

Grated carrots are complemented with herbs, dried fruits, garlic, apples, nuts. The choice of ingredients depends on your taste preference.

Celery and apple salad

Juicy and spicy salad will appeal to lovers of root celery.

Ingredients:

• carrots - 2 pcs.;
• celery root - 200 g;
• green apple - 1 pc .;
• sunflower oil - 3 tbsp. l .;
• vinegar 6% - 1 tbsp. l .;
• dill, parsley - to taste;
• salt, pepper - to taste.

Peel and grate carrots and celery. Remove the peel from the apple, remove the core, cut into thin strips. Mix the components of the salad in a bowl, season with vinegar, oil, salt and pepper. Put in the refrigerator for half an hour. Serve garnished with herbs.

Radish salad

Sharp radish goes well with sweet carrots. This salad is a real vitamin bomb.

Ingredients:

• carrots - 400 g;
• radish - 150 g;
• salt - 1 tsp;
• sugar - 1 tsp;
• Dijon mustard - 1 tsp;
• parsley - 0.5 bunch;
• sunflower or olive oil - 30 ml.

Grate peeled radish and carrots, season with salt, sugar, mix and leave for 10 minutes. Prepare the sauce from the butter and mustard, season the salad and refrigerate for 20 minutes. Serve with parsley.

Cauliflower salad

This salad is a great addition to meat, fish, cereals and potatoes.

Ingredients:

• carrots - 2 pcs.;
• cauliflower - 300 g;
• parsley and dill to taste;
• olive oil - 3 tbsp l .;
• apple cider vinegar - 1 tbsp l .;
• salt, white pepper - to taste.

Preparation:

1. Grate the carrots on a Korean grater in long strips.
2. Boil cauliflower until half cooked in salted water to crunch the inflorescences.
3. Wash the parsley, dry and chop finely.
4. In a bowl, mix oil with vinegar, salt and pepper.
5. Finely chop the cabbage inflorescences, add chopped carrots and season with sauce.
6. Put the salad in the refrigerator. Serve after 30 minutes.

Contraindications to use

It is advisable to exclude carrots from the diet for people suffering from:

• ulcerative lesions of the stomach and duodenum;
• gastritis;
• allergies;
• kidney stones;
• liver diseases (in the root vegetable there is a lot of beta-carotene, with the breakdown of which this organ cannot cope).

Conclusion

Carrots are a root vegetable rich in vitamins, minerals, amino acids, saturated and unsaturated fats. The product has a unique property - the finer the cut, the better the absorption of carotene. The low calorie content of carrots allows you to include them in weight loss diets.

Grated carrots are an excellent base for a variety of salads. The root vegetable goes well with dried fruits, apples, peppers, celery, beets, nuts, sweet, salty and spicy dressings. Instead of the usual mayonnaise for many, it is better to use olive, sesame, linseed oil. Ready salads are insisted in the refrigerator for 15-30 minutes, then served.