Winter is synonymous with fresh carrots. Before jumping to buy them and make a salad or the eponymous gajar ka halwa, let’s understand how to get the optimum nutrition absorption from carrots, which are known to be rich in vitamin A, among other minerals.
Sweedal Trinidade, HOD dietary services, P.D. Hinduja Hospital and MRC, Mahim said that carrots have about 10 per cent carbohydrates and two per cent dietary fibre with glycemic index ranging from 16 to 60 depending upon the degree of processing and heat treatment.
According to Instagram page HealthHatch, some of the common mistakes to avoid when consuming carrots are:
Do not grate or finely chop
Beta carotene (the main nutrient) in carrots gets oxidised since there is more surface area available when they are grated or finely chopped
*Roughly chop them or just bite on them
Do not eat them plain
*Sauté them in oil. This way
a. Oxidation rate of beta carotene is reduced significantly
b. Fat in oil boosts the absorption of beta-carotene (since it’s a fat-soluble vitamin)
OR
c. Club them with seeds or nuts – fat in them will boost the absorption of beta carotene in carrots
Do not peel them
Having them with skin will help you improve your daily fibre intake
Gajar halwa is good only if you
1. Do not let grated carrot sit out for long (you’ll lose beta carotene significantly)
2. Do not add a lot of sugar
3. Eat halwa as halwa (in controlled portions) and not as a meal
Carrots stay better for longer in the refrigerator when stored properly, so you may continue to enjoy their health advantages throughout the winter. “Carrots are a vibrant and nutrient-dense ally in strengthening your well-being because of their abundance of beta-carotene, which is essential for the immune system and visual health,” said Dr Bimal Chhajer, former consultant, AIIMS and director, SAAOL Heart Centre, New Delhi.
Blood sugars and carrot
In the case of patients with diabetes with uncontrolled sugars, care should be taken not to overcook or over-process the carrots to keep the glycemic index low, stressed Dr Trinidade. “Also, when juicing up, avoid straining the juice to conserve the fibre and prevent an increase in glycemic index,” said Dr Trinidade.
Following are some tips and methods for consuming them that will optimise their health benefits:
*Add grated or chopped carrots to your salads to add colour and taste.
*Carrot juice allows you to quickly absorb its health advantages, and you may even increase the taste and health benefits by combining carrot juice with other fruits or vegetables.
*Carrots retain more of their vital nutrients when they are sauteed or gently steamed rather than boiled. “They absorb more nutrients and have more flavour when paired with healthy fats like olive oil or eaten with dips like hummus. When adding nutritional value to soups and stews, don’t be afraid to add carrots,” shared Dr Chhajer.
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First published on: 15-12-2023 at 07:00 IST
