What's in a Carrot?
Carrots: Their glycemic index and chemical composition.
Mostly people with sugar challenges tell me that they stay away from carrots and potatoes because they are high in sugar. But when I ask them what they eat for breakfast, lunch, dinner and snacks and what they drink, I can see that they don’t understand the concepts of the glycemic index! For example:
Three large “sugary” whole, sliced or grated carrots have a volume of about 3 cups. The sugar content (and glycemic load) is equal to:
· 1 ½ pieces of Bread or ¾ of a small Bagel (not even a whole sandwich)
· 15 French fries (not even a small order of fries)
· 3 Graham crackers
· ¾ of a plain, small Donut (not sugar coated, filled, or decorated in any way)
· 1 ½ ounces of Granola (a scant ¼ cup) (Most people eat about a cup—then add milk/sugar!)
· ¾ of a small Muffin (not a large Costco muffin, just ¾ of a small home-made one)
· ¾ cup Pasta or Rice of any kind (I don’t know how you eat, but 2 cups of pasta is a meal size for me. I then add sauce which is more carbs and often have a piece of bread and/or some wine with that meal!)
· ¾ of a Hamburger Bun or Hot Dog Bun (Most people don’t throw out the top half of their bun I’ve noticed. Plus, they order fries and a large drink!)
· ½ cup of Ice Cream (That’s one small scoop, not a whole bowl with toppings.)
· 1 ½ cups of Wine or 4 ½ ounces of Hard Liquor
· 1 Mocha Latte (12-ounce—the smallest one available)
· 10 ounces of Soda Pop (less than one whole can)
· 1 whole Banana
· 1 flour Tortilla (10-inch diameter)
· ¾ of a 2 ounce Candy bar
· 1 ½ ounces of Chocolate
· 3 Beers (12-ounce)
· 6 teaspoons of Jam or Jelly
It’s pretty easy to combine a carrot with some other low-glycemic foods to make a whole satisfying meal. On the other hand, ¾ of a small muffin just does not fill me up. What about you?
Many of my clients tell me they can’t eat as much food as I suggest (fruits and vegetables they mean). They say their stomach is too small. The trick is to cut out some of the above items and add in more of the good stuff.
Now, picking the lowest glycemic load foods and comparing them to three carrots (or the list below that), you’d have to eat:
· 12 Artichokes
· 36 Asparagus spears
· 9 cups of Broccoli
· 30 cups of Lettuce or Parsley
· 10 ½ cups Spinach
· 1 ½ Apples
· 2 ½ cups Mixed Berries
· 1 cup Oatmeal
· 4 ½ cups Green Beans
· 9 cups Cabbage
Seems so much easier for that piece of chocolate to slip down our esophagus, doesn’t it?
Now, compare the ingredients of a typical multivitamin/mineral with that of what is in a carrot. (Thanks to Standard Process Labs for providing this info. I’ve been trying to locate this handout for two years now to show you!)
“Complete” Multivitamin purchased off the shelf of a retail store:
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Vitamin A (Vitamin A Acetate, 29% Beta Carotene) Vitamin C (Ascorbic Acid) Vitamin D (DL-Alpha Tocopherol, Ergocolciferol) Vitamin E (DL-Alpha Tocopheryl Acetate) Vitamin K (Phytonadione) Thiamin (Thiamine Mononitrate) Riboflavin Niacin Vitamin B6 (Pyridoxine Hydrochloride) Folic Acid Vitamin B12 (Cyanocobalamin) Biotin Pantothenic Acid Calcium Iron, Phosphorus Iodine Magnesium Zinc (Zinc oxide) Selenium Copper Manganese Chromium (Chromium Chloride) Molybdenum Chloride Potassium Boron Nickel Silicon Tin Vanadium Lutein Lycopene
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People often ask me if there isn’t just a pill that they can take that will make their diet better. I don’t think they appreciate it when I tell them they need to focus on whole foods and better eating habits. The health benefits of fruit and vegetables are additive and synergistic combinations of phytochemicals. That’s one reason why we use high-quality food-based supplements and organic whole herbs when we can. Here’s one example:
What’s in a Carrot?
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2-Methoxy-3-Sec-Butyl-Pyrazine 3,4-Dimethoxy-Allyl-Benzene 3-Methoxy-4,5-Methylenedioxy-Propyl-Benzene 5,7-dihydroxy-2-Methyl-chromone 6-Hydroxy-Mellein 6-Methoxy-Mellen Acetaldehyde Acetone Acetylcholine Alanine Alpha-Amyrin Alpha-Bergamotene Alpha-Carotene Alpha-Caryophyllene Alpha-Humulene Alpha-Ionone Alpha-Ketoglutaric-Acid Alpha-Phellandrene Alpha-Pinene Alpha-Terpinene Alpha-Terpineol Alpha-Tocopherol Aniline Arabinoside Arginine Ascorbic-Acid Ash Aspartic-Acid Barium Benzoic-Acid-4-0-Beta-D-Glucoside Benzylamine Bergapte Beta-Amyrin Beta-Bsabolene Beta-Carotene Beta-Cryptoxanthin Beta-Farnesene Beta-Pinene Beta-Stitosterol Betaine Biphenyl Borneol Bornyl-Acetate Boron Bromine Butyric-Acid Cadmium Caffeic-Acid Caffeoylquinic-Acid Calcium Campesterol Carbohydrates Carotatoxin Carotol Carypohyllene Caryophyllene-Oxide Chlorogenic-Acid Choline Chromium Cis-Beta-Bergamotene Cis-Gamma-Bisabolene Citric-Acid Cobalt Copper Courmarin Cyanidin-Diglycoside Cystine D-Glucose Daucic-Acid Daucosterol Dec-2-En-1-Al Deca-Trans-2,Trans-4-Dien-1-Al Dehydroascorbic-Acid Giosgenin Dipentene Dodecan-1-Al Eo Epsilon-Carotene Ethanol Ethylamine Ethyl-Methyl-Amine Falcarindiol Falcarinol Fat Ferulic-Acid Fiber Fluorine Folacin Folate Fructose Fumaric-Acid Galactose Gamma-Bisabolene Gamma-Carotene Gamma-Decanolactone Gamma-Muurolene Gamma-Terpinene Geraniol Glutamic Acid Glutamine Glycine HCN Heptan-1-Al Heraclenin Histidine Ionene Iron Isocitric-Acid Isoleucine Isopimpinellin Isoprene Kaempferol-3-)-Beta-D-Glucoside Kilocalories Lauric-Acid Lecithin Leucine Limonene Linalool Linoleic-Acid Linolenic-Acid Lithium Lupeol Lutein Luteolin-7-0-Beta-glucoside Lycopene Lysine Magnesium Malic-Acid Maltose Malvidin-3,5-Giglucoside Manganese Mannose Methionine Methylamine Mevalonic-Acid Molybenum Mufa Myristic-Acid Myristicin N-Methyl-Aniline N-Methyl-Benzylamine N-Methyl-Phenethylamine Neurosporene Niacin (B) Nickel Nitrogen Non-2-En-1-Al Nonon-1-Al Nopol Octan-1-Al Oleic-Acid Osthole Oxalic-Acid Oxypeucedanin P-Coumaric-Acid p-Cymene P-Hydroxybenzoic-Acid Palmitic-Acid Palmitoleic-Acid Pantothenic-Acid Pectin Pectinesterase Peroxidase Phjylanlanine Phosphofructokinase Phosphorus Phytin Phytofluene Phytosterols Potassium Proline Protein Psoralen Pufa Quinic-Acid Rhamnose Riboflavin (b) Rubidium Sabinene Scopoletin Selenium Serine SFA Shikmic-Acid Silicon Sodium Starch Stearic-Acid Stigmasterol Strontium Suberin Succinic-Acid Sucrose Sulfur Syringic-Acid Tartaric-Acid Terpinen-4-Ol Terpinolene Tetradecenoic-Acid Thiamin (b) Threonine Tin Titanium Toluidene Trans-Gamma-Bisabolene Tryptophan Tyrosine Uronic-Acid Valine Vitamin A Vitamin C Vitamin B6 Vitamin E Vitamin K Water Xanthophylls Xanthotoxin Xylitol Xylose Zinc Zirconium
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Gee, a bit more stuff in a carrot than in vitamins off the shelf.
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Deary, Idaho 83823 U.S.A. |
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Page Last Edited 01/20/10
Diet & Nutrition Handouts in this section:
Bitters & Choline for Gallbladder
Blood Type O Best Zone Choices
Blood Type O Good Zone Choices
Blood Type O Poor Zone Choices
Blood Type A Best Zone Choices
Blood Type A Good Zone Choices
Blood Type A Poor Zone Choices
Blood Type AB Best Zone Choices
Blood Type AB Good Zone Choices
Blood Type AB Poor Zone Choices
Blood Type B Best Zone Choices
Blood Type B Good Zone Choices
Blood Type B Poor Zone Choices
Eat 4 Your Blood Type & In the Zone
How to Choose Great Tasting Fruits
Lithium Sources for Depression
· Boron
· Calcium
· Chromium
· Copper
· Iodine
· Iron
· Lithium
· Platinum
· Selenium
· Silicon
· Sodium
· Sulphur
· Vanadium
· Zinc
Sugar Substitutes Licorice Root
· Biotin
· Choline
· Vitamin B1 (Thiamin)
· Vitamin B2 (Riboflavin)
· Vitamin B3 (Niacin)
· Vitamin B5 (Pantothenic acid)
· Vitamin B6 (Pyridoxine)
· Vitamin B12 (Cobalamin)
· Vitamin B15 (Pangamic Acid)
Which Supplements are Best for Me?
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