A Questioning View of TikTok's Popular Raw Carrot Salad

Whenever something gets a lot of hype and popularity, I tend to get a little skeptical…

.So when I hear everything from weight loss, to fuller lips, improved acne, and even improved fertility as a benefit to something as simple as carrots, I look into the research 🧐

I feel like I am constantly getting questions about my best tips for hormone balance (especially after sharing how I reversed nearly all the symptoms I was experiencing from PCOS and went on to have two, healthy pregnancies). So when I first heard about raw carrot salads I was intrigued. But to be honest, rather skeptical. So, I adopted a pro-metabolic / ancestral style of eating and wrote off the carrot salad. 

And then over the last several years I have watched the raw carrot salad recipe become a viral trend on pinterest, tiktok and instagram. People shared personal stories of improved digestion, less acne, decreased bloating, fuller lips, and more as a result of regularly eating carrots.

But is it worth the hype? Can a simple raw carrot salad play a role in managing hormonal imbalances, particularly estrogen dominance? In this blog post, we'll dive into the science (or lack thereof), the recipe, and try to make sense of the hype surrounding the raw carrot salad trend.

The Start of Raw Carrot Salads

The viral claims of raw carrot salads can be traced back to a recipe published by Dr. Ray Peat, an American biologist and advocate for metabolic health. 

He claimed that consuming more indigestible fibers (such as what's found in raw carrots, cooked mushrooms, and bamboo) helped to detox the body of excess hormones and toxins. He argued that that would help with symptoms of estrogen accumulation such as uncomfortable premenstrual symptoms, hormonal acne, and brain fog.

He personally struggled with estrogen dominance and experienced recurrent migraines. When he implemented the higher-fiber foods, he noticed an improvement in his migraines and overall digestion.

What do the experts say?

There are quite a few registered dieticians and hormonal experts who have responded to the viral trend. Hannah McGee, a licensed registered dietician, shared a post that I really appreciated. She talks about the lack of research on carrots and their effect on gut health and hormonal balance.

But what about the thousands of anecdotal reports on the simple salad's health benefits? those don’t just come from nowhere. People claiming everything from more regular cycles, a decrease in pms symptoms and overall hormone health, to more volume in their lips, and more regular bowel movements…

Sounds pretty good to me, if i do say so myself.

So what's the verdict?

Will raw carrots improve my hormonal health?

Maybe. But it is more likely to be attributed to holistic lifestyle habits such as eating more nutrients, prioritizing sleep, and managing your stress levels. 

Should you eat the raw carrot salad? 

I think it could totally be worth a try depending on your symptoms! It is one of those things you can add with possible side effects being really minimal (if any at all)! What are some of the possible unwanted side effects? 

Some people report yellow-orange skin discoloration on the palms of their hands from the beta carotene in carrot fiber. Some others notice some digestion complaints like bloating or increased bowel movements (as is typical with an increased intake of dietary fiber).

But do I eat it? You bet! Because I like it. I think its a refreshing snack to incorporate into my meals 2-3x per week. It’s also a snack that my daughter loves. 

I also know that eating raw carrots alone is not going to fix your health. It needs to be incorporated into a healthy living lifestyle, complete with nutrition, movement, and stress management! 

Disclaimer: The information provided in this blog post is for educational purposes only and should not be considered medical advice. Consult with a healthcare professional before making significant changes to your diet or health regimen.

The Raw Carrot Salad Recipe

Now, let's get to the heart of the matter: how to prepare a raw carrot salad according to Dr. Peat's recommendations. Here's a simple recipe to try:

Ingredients:

• 1 medium carrot (peeled and shredded)

• 1 tablespoon coconut oil OR olive oil (or a blend of both!)

• 1 tablespoon apple cider vinegar

• A pinch of sea salt

Instructions:

1. Peel and shred the carrot using a vegetable peeler or food processor.

2. In a bowl, combine the shredded carrot, coconut oil, olive oil, apple cider vinegar, lemon or lime juice, and sea salt.

3. Mix well to coat the carrot thoroughly with the dressing.

4. Let the salad sit for a few minutes to allow the flavors to meld.

5. Enjoy as a side dish or as part of your daily diet.

This recipe is really so versatile though. Once you have the base ingredients, you can add other seasonings. Some people love a little dijon mustard, others like some lemon juice for added vitamin c. Find what you enjoy and can eat consistently!

And again, it's all about bio-individuality. While I personally notice digestion benefits in regularly eating more fiber, some people do not tolerate it well and need to opt for other options. This is one of the main focuses I have when working with clients-- finding a plan that works for YOU. If you are interested in improving your holistic health and wellness, let me know! I'd love to chat. 

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