Raw or cooked carrots: one has more nutrients than the other and the answer is surprising
Carrots are one of the most popular and versatile vegetables in the daily diet. It can be found in countless recipes, from fresh, crunchy salads to soups, purees, roasts and baked dishes.
Many people also eat it simply raw, as a healthy and practical snack. Rich in fiber, vitamins and antioxidants, carrots are often associated with a balanced diet and various health benefits.
However, there is a very common question when it comes to this food: is it healthier to eat carrots raw or cooked? At first glance, it may seem that there isn't much difference, but the truth is that the way it is prepared can alter the way the body absorbs certain nutrients. Depending on whether it is eaten raw or after being heated, certain compounds can be preserved, while others become easier for the body to take advantage of.
This is why many nutrition experts explain that raw carrots and cooked carrots are not exactly the same from a nutritional point of view. Some vitamins may decrease with cooking, while other important nutrients may become more available. The answer, therefore, may be more surprising than it seems at first glance.
Raw carrots: more vitamin C and a crunchy texture
When eaten raw, carrots retain some of the more heat-sensitive vitamins better, especially vitamin C. In addition, the fact that it is firmer requires more chewing, which can help with the feeling of satiety.
Another advantage is that it doesn't suffer losses caused by heat, keeping some of the natural compounds present in the vegetable intact. This is why many people prefer to include it in salads or as a healthy snack.
Cooked carrots: easier to digest and more available beta-carotene
On the other hand, cooking carrots has an interesting effect: it increases the bioavailability of beta-carotene, the pigment responsible for their orange color and which the body transforms into vitamin A.
The heat partially breaks down the cell walls of the vegetable, which makes it easier for the body to absorb this nutrient. In other words, the body can make better use of beta-carotene when carrots are cooked.
In addition, for some people, cooked carrots are easier to digest.
Are nutrients lost when cooked?
Yes, there can be small losses of heat-sensitive vitamins, such as vitamin C. However, simple methods such as steaming or cooking for a short time help to preserve nutrients better.
So what's the best option?
This way, you benefit both from the freshness and vitamins preserved in raw carrots and from the better absorption of beta-carotene in cooked carrots.
Carrots are still a very nutritious food, regardless of how they are eaten. The difference lies mainly in how the body makes use of certain nutrients. Alternating between raw and cooked carrots may be the simplest way to get the most out of this vegetable, which is so common in the kitchen.
Mirella Mendonça
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