Is The Raw Carrot Salad Worth The Hype? I Asked Around

Or is it just a trend?

JaneWalter

Jul 31, 2023 - 21:03

0 11

Is The Raw Carrot Salad Worth The Hype? I Asked Around

Assistant Beauty & Health Editor

By Hannah Frye

Assistant Beauty & Health Editor

Hannah Frye is the Assistant Beauty Editor at mindbodygreen. She has a B.S. in journalism and a minor in women’s, gender, and queer studies from California Polytechnic State University, San Luis Obispo. Hannah has written across lifestyle sections including health, wellness, sustainability, personal development, and more.

Image by Getty Images/iStockphoto

July 31, 2023

Our editors have independently chosen the products listed on this page. If you purchase something mentioned in this article, we may

earn a small commission.

Any TikTok algorithm veered toward hormone balancing, gut health, or recipes will likely include a video of the trendy raw carrot salad recipe.

A quick search of the term yields countless videos touting this simple snack as a magical remedy for all things hormones, digestion, and even mood—but is a bowl of shredded carrots really worth all the hype? To come, what an MD has to say about the raw carrot salad and whether it's actually worth making.

This ad is displayed using third party content and we do not control its accessibility features.

What is a raw carrot salad?

While everyone makes it a bit differently, the blueprint raw carrot salad recipe on TikTok includes a few large carrots shredded into ribbons, a bit of apple cider vinegar, some type of oil (some choose coconut, others olive), and a sprinkle of salt and pepper.

So no, it’s not a super complicated or nutrient-dense salad. It’s more so just a different way to eat a carrot with some added probiotics from the vinegar.

It’s important to note that one medium carrot contains about 25 calories 1, so you shouldn't view a raw carrot salad as a meal. It could make a great side dish or salad base, but it’s not anywhere near a meal replacement.

Benefits

So, is raw carrot salad truly a cure-all remedy? Not quite, but it does have some benefits, says primary care doctor Navya Mysore, M.D. Below, a quick breakdown of the pros of consuming raw carrots.

This ad is displayed using third party content and we do not control its accessibility features.

It could help skin health and appearance

“Carrots are rich in carotenoids and specifically beta-carotene, and there is some research that suggests that fruits and vegetables rich in these compounds can improve skin appearance 2,” Mysore says.

However, she notes that overconsumption of carrots could result in carotenemia, where your skin can take on a yellow or orange tint—so keep that in mind if you’re consuming more than a few carrots daily.

It could support hormone and blood sugar balance

This ad is displayed using third party content and we do not control its accessibility features.

It's good for your gut bacteria

“Beta carotene which is abundant in carrots is known to help boost the gut microbiome composition,” she adds. The fiber content is also helpful for the gut and digestion.

Once apple cider vinegar is added to the salad, the gut benefits increase as ACV is a great source of polyphenols, which help support healthy gut bacteria 5.

Is it worth the hype?

So should you make a raw carrot salad every day? If you want to, go for it. As explained above, there are many health benefits of consuming carrots daily, especially when paired with apple cider vinegar.

Plus, it's a fun food to make and can be a delicious way to get your veggies in (don't worry, recipe to come).

However, carrots are not the only source of fiber or beta-carotene out there, so don’t feel bad if you’re not ready to commit to the ribbon carrot salad just yet, or just want to mix up what you're eating. Below, a few foods that offer similar benefits:

This ad is displayed using third party content and we do not control its accessibility features.

A worthy recipe to try

A few weeks ago I replicated content creator Gina Burgess’s recipe for myself and taste-wise, it certainly is worth the hype.

Here is her recipe if you want to give the carrot salad a shot. Simply combine all these ingredients and enjoy:

3 large carrots, shredded in ribbons2 tablespoons sesame oil1 tablespoon soy sauce1 tablespoon rice vinegar or ACVSqueeze lemon or lime juiceSprinkle sesame seeds1 handful of fresh coriander leavesOptional: 1-2 teaspoons maple syrup

This ad is displayed using third party content and we do not control its accessibility features.

The takeaway

The viral raw carrot salad containing shredded carrot and apple cider vinegar can be beneficial for the skin, hormonal balance, and gut health. If you want to add flavor or more nutrients, consider pairing the raw carrot shreds with sweet potatoes, spinach, tomatoes, or other dense vegetables for the sake of satiety. To minimize waste in this process, consider preparing your carrot greens as well—here’s how.