Fact check: Are cooked carrots really healthier for you than raw ones?

CLAIM:

Cooked carrots are healthier than raw carrots because cooking increases the absorption of vitamin A and makes them easier to digest. 

FACT: 

Evidence shows that cooking carrots significantly increases the absorption of beta-carotene, the precursor of vitamin A, especially when cooked with a small amount of fat. Experts say that while raw carrots preserve fibre, cooked carrots offer better nutrient bioavailability without losing all health benefits. 

In a viral Instagram reel posted by dietician Bhawesh Gupta, the age-old question of whether carrots are better consumed raw or cooked was examined closely. In the reel, Gupta breaks down the science behind this everyday winter vegetable, highlighting how our common practices may not be giving us the full nutritional benefit.

“Winter is here, and there is one vegetable that we all consume regularly in winters. I am talking about carrots. Now, we all have heard since childhood that carrots have vitamin A. Which is absolutely correct,” Gupta explains. He notes that a medium-sized raw carrot provides around 500 micrograms of vitamin A in the form of beta carotene—roughly 50 to 60 per cent of our daily requirement. However, he cautions, “The problem comes when people consume raw carrots like salad or juice. Vitamin A is a fat-soluble vitamin. It's best absorption happens when we consume it with any fat sources like oil or ghee.” 

He further adds, “To absorb maximum vitamin A from carrots, you can make carrot curry in some oil and spices and consume it. Or you can sauté carrots in some oil or ghee. Research shows that our body absorbs approximately seven times more vitamin A from cooked carrots compared to raw carrots.” The dietician also points out that cooking reduces anti-nutrients such as phytates, oxalates, and tannins, making carrots easier to digest and increasing the bioavailability of other nutrients. He also cautions, “Now, after watching this video, don't start eating gajar ka halwa every day.” 

The reel has sparked discussions among viewers about how best to enjoy this winter staple. 

Are cooked carrots really healthier than raw ones?

Evidence suggests that the way carrots are prepared can significantly impact the body’s ability to absorb their nutrients, particularly beta-carotene, the precursor of vitamin A. 

The Heart Research Institute notes, “Cooked carrots contain more beta-carotene than raw carrots, which is a substance called a carotenoid that the body converts into vitamin A. This fat-soluble vitamin supports bone growth, vision and the immune system. Cooking carrots with the skins on more than doubles their antioxidant power. You should boil carrots whole before slicing as it stops these nutrients from escaping into the cooking water. Avoid frying carrots as this has been found to reduce the amount of carotenoids.” 

A 2003 study evaluated the bioavailability of beta-carotene from cooked, pureed carrots compared with raw, chopped carrots. Conducted on ileostomy volunteers, the study provided meals containing 15 mg of beta-carotene from either form, along with skimmed-milk yogurt and added sunflower oil. Blood and ileal effluent samples were collected over 24 hours and analysed using HPLC.

The researchers found that “65.1 pc of the beta-carotene was absorbed from cooked pureed carrot meals, vs. 41.4 pc from raw, chopped carrot meals.” They concluded that “significantly more beta-carotene was absorbed from meals containing cooked, pureed carrots than from meals containing the raw vegetable.” 

In 2007, another study investigated the combined effects of household cooking and addition of olive oil on carotene bioaccessibility. While thermal treatment slightly reduced the carotenoid content, it positively impacted the micellarisation of carotenes, a key step in absorption. 

 Micellarisation is a process by which fat-soluble nutrients are packaged into tiny droplets called micelles. Researchers reported that “carotenes transferred to the digests were micellarised to a higher extent from cooked carrots (52 pc) than from crude carrots (29 pc).” The addition of olive oil further enhanced this effect, with up to 80 per cent of carotenes becoming micellarised in cooked carrots containing 10 per cent oil. The study concluded that “both processing and mainly lipid content (cooking oil in this case) significantly improve carotenoid bioaccessibility from carrots, and therefore may increase bioavailability in humans.” 

A 2011 study reinforced these findings using an innovative stable isotope methodology. Carrots were intrinsically labelled with 2H and fed to healthy volunteers either raw or stir-fried, alongside small quantities of extrinsically 13C-labelled beta-carotene and 2H-labelled retinol acetate.

The results showed that the bioavailability of carrot-derived beta-carotene was about 11 per cent from raw carrots but rose dramatically to 75 pc when the carrots were stir-fried. The researchers noted, “When these two factors are combined, the yield of retinol from the carotene in carrots was found to be enhanced by a factor of 6·5 by stir-frying.” 

What is the best way to consume carrots: expert advice 

Rajeshwari Panda, Head of the Dietetics Department at Medicover Hospital, Mumbai, weighed in on the discussion about raw versus cooked carrots. She confirmed that cooking carrots can indeed improve nutrient absorption, particularly vitamin A. “Yes, it is true. I completely agree with this. When we cook food, the digestibility and bioavailability of nutrients increase,” Panda explained.  

She elaborated on the impact of food form, noting that “whether it is in powder, liquid, or solid form, nutrients are available, but absorption from solid forms takes longer. When you cook it, the absorption of nutrition increases.” 

Regarding the role of fat in nutrient absorption, she said, “Vitamin A is a fat-soluble vitamin, so adding a bit of ghee helps it dissolve and be absorbed by the body. Many other fat-soluble vitamins, D, E, and K, work in the same way.” Panda also warned that “adding small amounts of fat can enhance absorption of fat-soluble nutrients. But overutilising or overcooking is not useful.” 

On proper cooking techniques, she advised, “You should boil carrots in a minimal amount of water so that nutrients stay inside the vegetable. Overheating or overcooking can destroy heat-sensitive nutrients. The key is to cook properly, not undercooked, not overcooked, and avoid discarding the cooking water unnecessarily.” 

She cautioned against overindulgence in sweet preparations, “Adding too much sugar and ghee, like in gajar ka halwa, can make it less healthy. But consuming in moderation is fine.” 

Panda emphasised that both raw and cooked carrots have their benefits, “Eating raw carrots helps preserve fibre, while cooking improves vitamin A absorption. Both are good. Also, adding certain nutrients like iodine in your diet can further support absorption.” 

This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS.