It is well-known that we could all stand to eat more veggies. There are enough hurdles to getting the minimum veggie recommendation into our meal plan, so produce prep should not be another one. When it comes to carrots, there are plenty of pre-peeled options in the produce department. You can skip all the prep work and just open a bag and eat. But if you have a bag of whole, unpeeled carrots stashed in your produce drawer and are wondering if you really must get out the carrot peeler before you can enjoy a healthy snack or add the veggie to a recipe, we provide clarification from experts on if you need to peel carrots.
esben468635/Adobe Stock
Do You Need to Peel Carrots?
"There is no need to peel carrots before eating—many people enjoy eating them with the skin on," says Alan Hilowitz, Communications Director at Bolthouse Farms. "However, since carrots are grown in the ground, washing/scrubbing is important if you do choose not to peel," he adds.
Of course, you should always wash your produce to reduce your risk of illness and pesticides, so hopefully, that's nothing new.
Why Peel Carrots?
If we can just skip the carrot peeler ($11, Target), why should you ever peel carrots? There are some good culinary reasons to peel. "The peel does have a slightly different texture from the rest of the carrot, so it may stand out in a recipe, depending on the application," Hilowitz says. "Some varieties have skin that may be tougher, grittier, or more bitter than the rest of the carrot," he adds.
"Steaming or certain raw applications may be better peeled," says Hilowitz. "If you are going for a uniform visual look and texture, we suggest peeling."
Lynn Blanchard, the Better Homes & Gardens Test Kitchen director, agrees that scrubbing is sufficient, but there are cases when peeled carrots are best. If you want a smooth puree for a soup or for baby food, then peeling would be the way to go, Blanchard says.
When to Skip Peeling Carrots
"Juicing and roasting carrots are good times to avoid peeling," says Hilowitz. "If you are making a rustic dish, then leaving the peel on could potentially enhance the look and experience of the dish. If you are using the carrots for a stock, broth, or sauce that will require straining in the end, this is another instance in which it may be better to leave the peel on."
Blanchard sometimes determines whether she'll leave the peel on based on the carrot's exterior. "If [the carrot] is smooth and can easily be scrubbed, then I don't bother to peel, if using in a soup or stir fry," she says. Blanchard points out another benefit of not peeling carrots: less food waste.
Whether you leave carrots unpeeled or choose to peel them is mostly a matter of preference. If you do choose to peel your carrots, don't put carrot peels in the garbage disposal. They can cause clogs. Peel into a trash can or add to your compost.
Whatever your choice, you'll enjoy the health benefits of carrots. "Both peeled and unpeeled carrots have many benefits; carrots are not only an excellent source of vitamin A—important for vision, immune system, and reproduction—they're also high in fiber, calcium, and vitamin K, supporting everything from digestion to bone health," says Hilowitz.
Because a carrot's skin isn't as thick as other root vegetables (like potatoes) or winter squashes, carrots are perfectly safe and delicious to eat without peeling so long as they are properly cleaned. When it comes down to it, peeling carrots or keeping the skin on is a matter of personal preference.
Don't worry, you're not alone. When it comes down to it, you don't ever really have to peel carrots. As long as you wash and scrub them well to remove dirt and any debris (this natural fruit and veggie wash is a good start!), unpeeled carrots are perfectly safe (and delicious) to eat.
But do they really have to be peeled? As it turns out, no. As long as you wash and scrub the root vegetables before chopping, dicing, or otherwise preparing them for a recipe, you're likely okay. Carrot skins are not as thick as some other vegetable skins, like potatoes or beets.
Johnson, scientists at Tufts University's Antioxidants Research Laboratory, “this root vegetable is perfectly safe to eat unpeeled.” In fact, the peels are very healthy for us, containing the highest concentrations of vitamin C and niacin in the carrot.
Although a few tasters found the unpeeled raw carrots to be earthier tasting than their stripped siblings, most were distracted by their “dusty exterior” and “bitter finish.” The results were even more clear-cut when the carrots were cooked.
As an antioxidant, beta carotene may help protect the skin from sunburn and help slow down skin aging by improving elasticity, hydration, texture, wrinkles, and age spots. Vitamin C in carrots is also important for its skin health-promoting benefits.
With proper storage, carrots last anywhere from a few days to a month. Raw, unpeeled carrots can be stored between three and four weeks in the refrigerator, and peeled or cut carrots will last two to three weeks. Cooked carrots last up to five days in the refrigerator.
There are some good culinary reasons to peel. “The peel does have a slightly different texture from the rest of the carrot, so it may stand out in a recipe, depending on the application,” Hilowitz says. “Some varieties have skin that may be tougher, grittier, or more bitter than the rest of the carrot,” he adds.
However, provitamin A compounds don't cause vitamin A toxicity in humans because the body tightly regulates the conversion of provitamin A compounds to vitamin A. For this reason, there are no recommended limits on how much beta-carotene a person can safely consume each day.
Yes—whether you're enjoying the produce raw or cooked, you should wash any fruit or vegetable before consuming it. As the USDA's Food Safety and Inspection Service explains, washing produce helps remove any dirt or bacteria that is present.
Carrots also contain high amounts of insoluble fiber, which studies have shown can help the body detox excess estrogen. However, it is important to note that blindly making big dietary changes can have negative consequences.
Yes, carrots are good for weight loss. This is because they are low in calories and high in fiber and other essential micronutrients. Eating carrots can help you maintain a calorie deficit, which is the only way to lose weight.
Because a carrot's skin isn't as thick as other root vegetables (like potatoes) or winter squashes, carrots are perfectly safe and delicious to eat without peeling so long as they are properly cleaned. When it comes down to it, peeling carrots or keeping the skin on is a matter of personal preference.
Brush them with a nylon-bristled brush to remove any dirt or impurities from the surface. Washing is a necessary step to remove all pesticides and any lingering dirt.
When cooking, any method is fine—baking, boiling, grilling, steaming—but steaming tends to yield the softest consistency while also preserving a fair amount of nutrients. For babies, aim to get the carrot completely soft: when pressed, it should mash between your fingers.
Peeling a carrot does not remove the majority of vitamins, according to the Tufts University Nutrition Letter. The carrot skin contains concentrated vitamin C and niacin but just under the peel, the next layer, the phloem, also has these vitamins, along with vitamin A.
Peels are packed with beneficial nutrients. The amounts of nutrients they contain vary based on the type of fruit or vegetable. However, generally speaking, unpeeled produce contains higher amounts of vitamins, minerals, and other beneficial plant compounds than peeled produce does.
Introduction: My name is Twana Towne Ret, I am a famous, talented, joyous, perfect, powerful, inquisitive, lovely person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
