It’s a showdown of textures: the satisfying crunch of a raw carrot stick versus the tender bite of a roasted or steamed carrot. But does the crunch mean you’re getting more nutrition by tossing carrots into your salad greens or should you be cooking them? Not quite.
Both raw and cooked carrots pack a punch when it comes to nutrients but cooking them might unlock a few extra benefits. Here’s why:
Beta-Carotene Bonus: Carrots are loaded with beta-carotene, a precursor to vitamin A. Cooking (especially steaming or boiling) breaks down their tough cell walls, making beta-carotene easier for your body to absorb. In 2002, researchers found that having cooked carrots actually increases the amount of beta-carotene your body is able to absorb.
Easier on the Stomach: Cooking softens carrot fibres, which can be a lifesaver for anyone with a sensitive tummy.
Nutrient Flip: While cooking may lower vitamin C levels slightly, it enhances the availability of antioxidants like lycopene, giving you a fresh nutritional edge. Boiling may also lower sugar in the carrot.
Goes with every food item: Cooked carrots can be incorporated into a wider variety of dishes like soups, stews and roasted vegetable mixes. Combine carrots with an iron-rich grain, such as sorghum or buckwheat. Research shows that beta carotene significantly enhances the absorption of iron.
But don’t count raw carrots out altogether. Nothing beats the natural crunch of raw carrots—it’s like nature’s potato chip. Raw carrots have insoluble fibre, which is great for digestion and gut health. Raw carrots contain enzymes that might benefit the body, though scientists are still investigating how this works.
So, what’s the verdict? Each preparation style offers its own perks and the best way to maximise nutrients is to mix it up. Snack on raw carrots when you need a quick, crunchy bite and savour cooked ones to boost your beta-carotene levels.
Quick Tips for Carrot Lovers: Steam or boil, both methods preserve nutrients better than frying, which adds unnecessary fat. Pair cooked carrots with a drizzle of olive oil or a handful of nuts to help your body absorb those nutrients even better. Have it pureed into soup, sliced thin onto a salad, braised in butter or baked.
At the end of the day, whether you love raw carrot sticks or melt-in-your-mouth roasted carrots, you’re making a smart choice.
(Tehseen Siddiqui is Chief Dietician, Saifee Hospital, Mumbai)
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