Carrots, an orange root vegetable, can be prepared any number of ways, one of which is steaming. This cooking method is preferred by health conscious eaters since steaming makes the flesh of the carrot very soft without losing vitamin content.
Total Calories
The average 3 ounce serving of steamed carrot -- essentially one fully mature, regularly sized carrot that measures about 5 inches long -- contains only 27 calories, which constitutes as a negligible percentage of one’s 2000 calorie diet. Other methods of preparation such as stir-frying, honey glazing or hot-buttering the carrots will of course add additional fats and sugars, thus upping the serving’s total calories.
Macronutrients
Fats, protein, carbohydrates and to some degree fiber constitute a classification of nutrients scientists refer to as “macronutrients.” These nutrients perform a variety of functions, such protein’s ability to repair muscle tissue or carbohydrate’s ability to give sustainable energy. A 3 ounce steamed carrot delivers only one sole gram of protein but 6 g of carbohydrate, a nominal amount that constitutes as 2 percent and 8 percent of one’s Recommended Daily Allowance, or RDA. Fat, according to the authors of “Nutrition: Concepts & Controversies,” aids in creating a sense of satiety, of “fullness.” No such feeling can be found in steamed carrots: plain carrots contain no fat grams whatsoever. One serving does, however, give 2 gram of dietary fiber that aids in digestion.
Micronutrients
Vitamins and minerals are grouped together under the label “micronutrients.” This is where steaming the carrots is important, as other methods potentially cook out most the vegetable’s vitamin and mineral content. A 3 ounce serving yields trace amounts of A, C, D, E, K and two B vitamins, B-1 and B-6, or thiamine and pyridoxine, respectively. A 3 ounce serving of steamed carrot also contains phytonutrients such as lycopene and beta-carotene, two known antioxidants that destroy skin-damaging free radicals in the blood.
Sodium & Cholesterol
Sodium, or salt, aids the human body in balancing electrolyte levels and regulating nervous system impulses. Too much sodium can be a bad thing, though. Luckily, steamed carrots contain no sodium, unless of course if table salt or salty sauces are added following the steaming process. Although needed for helping synthesize vitamin D, too much cholesterol blocks arterial passageways in the circulatory system; as long as nothing is added to the carrots after steaming, dieters can rest easy knowing a 3 ounce serving of steamed carrot contains no cholesterol.
References
- "Nutrition: Concepts & Controveries, 7th Ed."; Frances Sizer Webb & Ellie Whitney; 2006
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