Carrots are nutrient-rich and low in calories, making them a good choice for those on a diet.
Eating the right foods on a weight-loss diet will help you stay within your recommended caloric intake without having to feel hungry all the time or miss out on essential nutrients. As long as you control your overall caloric intake and keep the proper portion sizes in mind, fruits and vegetables make healthy diet foods because they are filled with nutrients while being low in calories.
Nutrient Rich
When you consume fewer calories so you can lose weight, it makes it harder to meet all your nutrient needs. To overcome this problem, eat mainly foods that contain a lot of nutrients per calorie. Sliced carrots contain only 50 calories per cup while providing you with 3.4 grams of fiber, or 14 percent of the daily value; 390 milligrams of potassium, or 11 percent of the DV; 7.2 milligrams of vitamin C, or 12 percent of the DV; 20,381 international units of vitamin A, or 408 percent of the DV; and 16.1 micrograms of vitamin K, or 20 percent of the DV. Fiber helps lower your risk for heart disease and Type 2 diabetes, potassium counteracts the adverse effect of sodium on your blood pressure and vitamin C is necessary for forming collagen and healing wounds. You need vitamin A for healthy immune function and vision and vitamin K for proper blood clotting.
Low in Energy Density
Fruits and vegetables, like carrots, contain relatively few calories per gram, meaning they are low in energy density, due to their high water and fiber content and low fat content. Consuming low-energy density foods allows you to fill up while consuming fewer calories than if you consumed foods with a higher energy density, according to the Centers for Disease Control and Prevention. Adding carrots to meat dishes like meatloaf or pasta sauce made with ground beef or turkey can help lower the calories and energy density of each serving of these foods.
Low on the Glycemic Index
Diets high in fiber and low on the glycemic index -- a scale that measures the effect of carbohydrate-containing foods on your blood sugar levels -- may help people lose more weight than conventional diets, according to an article published in "Nutrition Reviews" in April 2010. These diets may help maintain insulin sensitivity and promote feelings of fullness, making it easier to lose weight. Foods with a glycemic index of 55 or under are low on the glycemic index, so carrots qualify with a GI of 47.
Healthy Snack Option
Snacking can be part of a healthy diet and may even help with weight loss, according to MayoClinic.com, as long as you keep your snacks within the recommended amount of calories and choose from among the more nutritious options. Snacks should consist of no more than 100 to 200 calories. You could eat up to 2 cups of carrots, or eat fewer carrots and serve them along with a healthy dip like hummus to add protein and make your snack a bit more filling. Eating a snack will help tide you over so you don't become famished and overeat during your next meal.
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