a carrot a day
December 16, 2011The simplest and cheapest hormone balancing tool. No excuses not to incorporate this into your mornings.
As found by Ray Peat Ph.D in the 1970s, with his research into hormones and anti-ageing, a medium sized raw carrot, or its equivalent, eaten daily can lower anti-thyroid and inflammatory substances, reduces liver burden, assists the GI tract and liver to detoxify endotoxin* and estrogen.
Raw carrots (and bamboo shoots also) contain unique fibers that don’t feed bacteria, which means they lower inflammation. They also bind to and eliminate unused hormones like estrogen, lower serotonin and histamine, which in turn lower the body’s need to produce cortisol (catabolic stress hormone). Ultimately this increases the efficacy of progesterone and testosterone. Stress and hormonal disruptions contribute to the development of erectile dysfunction in men. These fibers work much in the same way to bind toxins as charcoal.
A carrot salad daily, aids the body in its natural detoxification process. Apparently when grated length-ways (but not put through a blender) enhances the effects of its fibers. But if you can’t be bothered grating; just eat the darn carrot!
Best eaten on an empty stomach before a meal or snack, preferably before midday: Eaten with a meal can lead to hypoglycemia in some people as it will slow the absorption of nutrients from other foods (raw carrot fibers can inhibit the absorption of certain minerals if eaten with other foods).
Whether you struggle with estrogen dominance, low thyroid function, inflammatory conditions, bacterial overgrowth, constipation, liver issues or the usual repercussions of a stressful life, this should be an essential daily routine, just like brushing your teeth:
Recipe …
Daily Detox Carrot Salad
- 1 medium carrot (or equivalent), washed and unpeeled, grated or shredded length-ways with a peeler**
- a dash of vinegar; simple white, apple cider or rice vinegar
- 1-2 tsp coconut oil melted, or olive oil
- non-iodised plain white salt or sea salt
Mix and eat.
** If you can be bothered, use a vegetable peeler to shred carrot length-ways. This maintains the integrity of the carrot’s unique fibers. It can make all the difference to the toxin-binding effects.
Note: if you notice the calluses on your palms turn orange after a period of eating this, it can be to do with poor liver function, an inability to convert carotene (potentially toxic) to Vitamin A and low B12. If this is the case, rinse your grated carrot and squeeze out all the orange-coloured juice, before dressing.
“Endotoxin formed in the bowel can block respiration and cause hormone imbalances contributing to instability of the nerves, so it is helpful to optimize bowel flora, for example with a carrot salad; a dressing of vinegar, coconut oil or olive oil, carried into the intestine by the carrot fiber, suppresses bacterial growth while stimulating healing of the wall of the intestine. The carrot salad improves the ratio of progesterone to estrogen and cortisol, and so is as appropriate for epilepsy as for premenstrual syndrome, insomnia, or arthritis. There are interesting associations between vegetable “fiber” and estrogens. Because of my own experience in finding that eating a raw carrot daily prevented my migraines, I began to suspect that the carrot fiber was having both a bowel-protective and an antiestrogen effect. Several women who suffered from premenstrual symptoms, including migraine, had their serum estrogen measured before and after the “carrot diet,” and they found that the carrot lowered their estrogen within a few days, as it relieved their symptoms. Indigestible fiber, if it isn’t broken down by bowel bacteria, increases fecal bulk, and tends to speed the transit of material through the intestine, just as laxatives do. But some of these “fiber” materials, e.g., lignin, are themselves estrogenic, and other fibers, by promoting bacterial growth, can promote the conversion of harmless substances into toxins and carcinogens. When there is a clear “antiestrogen” effect from dietary fiber, it seems to be the result of accelerated transit through the intestine, speeding elimination and preventing reabsorption of the estrogen which has been excreted in the bile. Laxatives have this same effect on the excretion of estradiol. Inhibiting bacterial growth, while optimizing intestinal resistance, would have no harmful side effects. Preventing excessive sympathetic nervous activity and maintaining the intestine’s energy production can be achieved by optimizing hormones and nutrition. Something as simple as a grated carrot with salt and vinegar can produce major changes in bowel health, reducing endotoxin absorption, and restoring constructive hormonal functions.” – Excerpt from Article by Ray Peat – Epilepsy and Progesterone
* Endotoxin is a component of the outer membrane of gram-negative bacteria formed in the bowel. It’s a bacterial toxin that protects the structure of the bacteria from attack and can cause hormone imbalances contributing to instability of the nerves.
When endotoxin enters the bloodstream during any stress, a host of problems can result because of endotoxin’s systemic toxicity. Raw carrot (along with a good daily bowel movement, saturated fats in place of unsaturated, sufficient non-inflammatory protein, fresh fruits and other digestible foods) can help reduce your endotoxin burden
And an interesting study here on the cholesterol lowering effects of eating a raw carrot (200g) before breakfast. It normalises cholesterol by lowering cortisol and estrogen and helping the thyroid work better. Ultimately this helps convert cholesterol to useful hormones; life-supporting substances.
“Two hundred grams of raw carrot eaten at breakfast each day for 3 weeks significantly reduced serum cholesterol by 11%, increased fecal bile acid and fat excretion by 50%, and modestly increased stool weight by 25%. This suggests an associated change in bacterial flora or metabolism. The changes in serum cholesterol, fecal bile acids, and fat persisted 3 weeks after stopping treatment.” – Am J Clin Nutr September 1979 vol. 32 no. 9 1889-1892. The effect of raw carrot on serum lipids and colon function.
*image credit: halfgalley.squarespace.com
41 Responses to “a carrot a day”
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I knew the carrots are healthy but i didn’t knew all these details about how good they are in our meals. Thanks. You convinced me to eat more carrots.
Excellent article! I’ve been thoroughly convinced to start a raw carrot salad everyday since I am pregnant and needing to balance hormones. I wanted to mention to Flora that its not about eating more carrots, since eating them with meals, as was stated in the post, can prevent complete absorption of nutrients from the other foods. It was suggested by others to eat it in the morning before breakfast.
Thanks Emma,
Just the fact we can eat a raw carrot pre meals and snacks makes it an easy tip to follow.
Had no idea the effect when we were eating them during meals.
Nor the way they are shredded enhances the benefits.
Carrots are easy to grow too, provided they’re grown in the right healthy soil. They can be a “balcony” plant as well as in the garden.
It’s very helpful to have you steering us in the right nutritional direction.
Thanks, Coach!
Crunch crunch. Great read very informative.
HI Emma,
You must read my mind! Every time I happen to stumble across new biologists, nutritionists and research with information that is new, contrary and challenging you blog about it!
I was just trying to decipher Peat’s rationale regarding the carrot consumption. Thank god you put it into lay mans terms!
Just wondering what your opinion is of the excessive amount of OJ and tropical fruit he advocates?
Cheers
Holly
Holly, we must be on the same track! ; )
Dr Peat advocates balanced and ‘appropriate’ amounts of things like strained orange juice and tropical fruits … as opposed to ‘excessive’, all in relation to the individual, their metabolic rate, thyroid and chemistry. Very much person-specific. And things like the OJ should be balanced with intake of protein and fat as a prime source of CHOs. It all comes back to pulse and body temperature; how I work with clients these days to ascertain their hormones and ideal macronutrient ratios. Fascinating stuff! Can’t recommend his articles highly enough. Keep reading!! It was this article that I stumbled across early this year that inspired me no end, had me questioning everything, but at the same time brought me more clarity than anything I’d read before about nutrition. Keep reading!! x
I smiled when I read this as I always shave my carrot into my salads. I love how it looks and enjoy eating it this way. Thanks for the informative blog post 🙂
Hi!
I’ve been eating my carrot salad daily (also fresh orange juice daily and other orangey/yellowy fruits) and seem to have developed an orangey skin tone on my face (more just the center, not on my cheeks). This is the only place I can see any discolouration – what do you suggest?
Thanks!
Jacinta
Hi Jacinta,
I’m currently caught up in the chaos (and loveliness!) of week 1 at home with my new baby so I don’t have much time to respond, but in the mean time, here’s an excellent read that might give you some clarity: http://www.functionalps.com/blog/2012/10/08/carotenemia-hypothyroidism/ Usually it shows on palms first so it might not be your issue, but worth looking into the possibility of low thyroid and/or liver function (a sluggish liver will have poor b-carotene to Vit A conversion). One thing you can do is rinse your grated carrot well first. OJ won’t add to the problem. Hope this helps!
Hi Emma,
I was just wondering if you have any thyroid-friendly exercise recommendations? Types and for how long to do them for. Also I was wondering what you thought about the Blood Type diet?
Thanks so much!
Good timing that you should ask about exercise Kate; hold tight til my next blog post …
And I’ve not seen any sound research to back the Blood Type theory, and I see little benefit in any ‘diet’ that generalises recommendations for large groups of people, not taking into account their personal, specific symptoms or history.
Just a question about the shredding… does it really matter. After chewing it seems to feel the same kind of pulp as just eating bites of a carrot. I put a dash of Braggs AVC in my water. What is the point of making this salad really if chewing makes it all the same sort of size bits anyway?
Hi Melissa, I don’t think it makes too big of a difference, but the addition of fat (coconut oil or olive) and vinegar, as a salad dressing, add to the antibacterial and bowel stimulating effects. Also if a person has liver issues and sees the calluses on their palms turning orange (not converting the beta carotene), then they’d want to grate and rinse the carrot first.
But for the sake of ease and compliance, if just eating a raw carrot makes you more likely to keep up the habit, then just do that!
“Two hundred grams of raw carrot eaten at breakfast each day for 3 weeks significantly reduced serum cholesterol by 11%, increased fecal bile acid and fat excretion by 50%, and modestly increased stool weight by 25%. This suggests an associated change in bacterial flora or metabolism.” -Robertson, et al., 1979
And more reading on the benefits of daily raw carrot here
Interesting article.
How long does there have to be between the carrot and the meal timewise?
Ideal to eat it on an empty stomach, say 20 minutes before food
Fascinating – but is this still advised if you have a weak spleen/heat in liver? Just thinking of the raw state …
Don’t see the carrot salad as a “food” as such Kate, but more as a once-a-day tool or tonic to help clear the intestine (and unburden the liver) of endotoxin and estrogen. If endotoxin is high and estrogen is being reabsorbed, then your “spleen” energy and “liver” energy will only continue to get weaker and angrier.
Hi Emma,
Are you able to make the salad the night before? I would look to eating it for morning tea, approx 9am and lunch at 11:30am. I am a teacher and that is when we have our fruit break in class… Would this be ok?
Thank you,
Zoe
Yes definitely Zoe! You could make enough for two to three days, ahead of time
Thanks for this post Emma.
Can butter be used in place of coconut oil?
I don’t see why not. It won’t give the same anti microbial effect of CO though. Try the butter, otherwise cold pressed Olive oil.
Just came across your blog and am in love. Thank you for deciphering dr peat for us!!
Now I know why I crave raw carrots. I also know why my 4 year old niece eats them daily but won’t hardly eat anything else.
Question: can I put a tiny bit of sugar in with the salad dressing or will that mess it up?
That would be fine Sarah. Whatever makes it more delicious to him!
I really struggle getting through eating a whole raw carrot. My 2yo won’t eat raw carrot at all. I have been incorporating a raw carrot into my freshly squeezed OJ and we all drink it. Is this a bad idea? Will we still have some benefits of the raw carrot through the juice?
The antibacterial benefits are in the carrot fibres so juicing it instead won’t help. And I wouldn’t recommend carrot juice, it’s rich in beta carotene which is “highly unsaturated and it has the same effect of interfering with thyroid function because of this series of unsaturations”. (Dr Ray Peat). You could try just eating half a carrot daily on an empty stomach, otherwise bamboo shoots have similar properties; although not sure your two year old would enjoy these either, but then he/she probably wouldn’t need either until they’re a bit older.
I just stumbled across your blog, and I love your philosophy 🙂
If I am cooking with carrots, I usually eat one during the process – so it’s like a pre-meal carrot – and I always feel great when I do this. I’ve also recently found that carrots in particular make me feel really good as a snack. So it’s nice to see this backed up as fact 🙂
Could you eat this first thing in the morning?
I’d recommend you getting food into you first Natalie, as your blood sugar is at its lowest first thing in the morning. So replenish your glucose and get in some protein. Then between breakfast and lunch or morning tea, you could have your carrot salad then.
I was planning on eating this carrot salad AS breakfast until I read 17. Natalie’s comment. It pays to read the comments!
My plan was to eat the carrot salad, go to the gym for an hour, then have my cereal/oat bran after gym.
Is this a bad idea? Thanks!
Ooh yes, bad idea! Stress hormones are high first thing in the morning after the all-night fast. Replenish blood sugar on waking, especially if you are going to exercise in the AM, then refuel again after exercising. Then, maybe mid-morning, have your carrot salad. Remember, the raw carrot isn’t going to nourish you as such, rather it’s action is to support bowel clearance (take out rather than put in!)
Above you mention an unpeeled carrot -I wash and peel my carrot first. Then shred lenghtways. When you say unpeeled are you suggesting we eat the first layer of carrot as well? Thank you for your feedback!
Yes, apparently best left unpeeled Jenny
Can’t thank you enough for your wonderful words. Might just be the answer to some of my problems.
One query though, Emma: As we are talking oestrogen, does this carrot salad have the same effect on males and females. Would it benefit/be wrong for a grown son? Thanks again.
Hi Maureen, the carrot salad is beneficial to everyone – it will help clear estrogen but also endotoxin and it’s related problems, taking the load off the liver too. So glad to be of some help to you!
Does it have to be orange carrots, or can purple carrots be used too?
Lastly, what do u recommend for breakfast? I was hoping to have the carrot salad first thing in the AM too, but I guess this isn’t recommended….
Bree, if you can get other coloured carrots, I’d say they’d be just as effective! It’s the type of fibre, not the colour. Breakfast is a personal thing: what works for one person might not work with the next. More often than not I see people do well with an egg or two, with plenty of fresh, strained, salted orange juice and maybe a milky latte. Yeah, leave the carrot salad until well after a good, replenishing breakfast.
Also, regarding coconut, is coconut butter/manna ok? (coconut meat that is blended… Tastes like white fudge and is delicious!) and is coconut milk (full fat) ok too?
What macronutrient percentages does peat advocate?
What are some non starchy root veg to eat? I thought all roots are starchy?
Lastly, I have severe gut issues and fruits and root tend to cause gas, bloat, and other gi issues. What do i do?
That coconut butter is delicious but easy to over indulge in and can make you put on fat easily. That and coconut milk can be fine but they both still contain the coconut fibres that can be irritating to the GI tract if you’re already sensitive. That’s why I like refined coconut oil. But if you feel fine with them, enjoy them occasionally.
I don’t think he recommends a specific percentage rule across the board. Start with getting your protein intake right first (80g at the very least), then look to getting anywhere from 2 to 4 times the amount of (the right) carbs to protein, and use fat sparingly as needed … Takes a lot of monitoring and tweaking to work out what works for you.
Some root veg aren’t as starchy, e.g. baby turnips and beetroot.
Make sure fruits are always VERY ripe, otherwise cook them well and accompany with fat, or avoid and opt for fresh, sweet, strained OJ more so than other fruits.
I know for a fact this SERIOUSLY reduces the symptoms of PMS! Maybe the best nutritional find of my life as I would classify my symptoms as borderline PMDD… BUT really, how can the way the carrot is cut/blended/chewed affect it’s ability to bind to estrogen? The stomach churns all food into a liquid (chime) and squirts it into the digestive tract. If you don’t blend it – your stomach will when it’s churned and mixed with HCL. So I am thinking putting it in my Vitamix isn’t going to change the effectiveness. Can I be wrong about this??? Thanks!! 🙂
Hi Misty,
When it comes to insoluble fibre, it’s indigestible in the stomach by our stomach acid, and is left to bacteria to ferment in the large intestine (colon). The unique thing about carrot fibre is that it does not feed gut bacteria like other fibres do. The way you grate it has to do with keeping the unique longitudinal fibres intact so they can do their work further down along the digestive tract. Leave the Vitamix out of it for this one! You can get the same effect from bamboo shoots (it’s even more effective for some people). Strain canned bamboo shoots, boil for 10 minutes then blend up with a bit of water. You can blend (or Vitamix) these: the fibres work slightly differently but are also antibacterial. Eat by the tablespoon after meals.