Whether they are whole, sliced or diced, carrots can be eaten raw or cooked. A variety of speculation exists on whether raw or cooked vegetables are better for the body. At the time of publication, further research was still necessary to identify the exact relationship between cooking methods and nutrient loss. Although you might lose a small amount of nutrients while steaming carrots, the tender steamed veggies are still a healthy addition to your diet.
Carrot Nutrition
Relatively low in calories and high in nutrients, carrots have a high nutrient density. One cup of raw carrots — about the size of a whole medium carrot — contains about 30 to 50 calories and no fat or cholesterol. It is high in carotene, which the body converts to vitamin A. In fact, the University of Illinois Extension website acknowledges that a ½-cup serving of cooked carrots contains so much beta carotene that it delivers four times the daily recommended intake of vitamin A. Carrots are also quite high in calcium, potassium, folic acid, magnesium and copper, along with vitamins B, C, D and E. Although many people tend to avoid the carrot’s green leaves, they can also be eaten and are quite high in vitamin K.
Advantages of Steaming
Unlike many other vegetables, carrots lose little nutritional value during the cooking process. In fact, the University of Illinois Extension explains that slightly cooking carrots breaks down the vegetable’s tough cellular walls, which allows the body to absorb the nutrients more easily. Steaming carrots also helps boost their antioxidant levels, which helps improve their disease-fighting capabilities.
Disadvantages of Steaming
The Harvard Medical School website acknowledges that steaming carrots actually reduces their carotenoid content. Although further research is necessary to determine the exact reason why this cooking method cuts the carotenoid levels, a possible explanation is that steaming takes longer than boiling and the vegetables are exposed to heat, oxygen and light for longer. As a result, they have a greater opportunity to lose nutrients. Even with the slightly reduced carotenoid levels, however, steamed carrots are still extremely healthy.
Considerations
Adding additional ingredients to your steamed carrots changes the nutritional value of the dish. For example, adding olive oil, salt, brown sugar, butter or margarine typically adds calories, carbohydrates and fat to the dish. If you are eating steamed carrots someone else has cooked — whether a restaurant chef or friend — always ask about any additional seasonings or ingredients added.
References
- World Carrot Museum: Carrots - Nutrition and Good Health- Part 1
- The Fat Loss Authority: Carrot Nutrition Facts – How Many Calories Are In Carrots?
- Fruits & Veggies More Matters: Carrots: Nutrition . Selection . Storage
- Harvard Medical School Family Health Guide: Microwave Cooking and Nutrition
- University of Illinois Extension: Carrot
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