Is eating raw carrot salad beneficial for hormonal health?

enow and then, a recipe that goes viral on TikTok. There’s Emily Mariko’s salmon bowl, Jenni Häyrinen’s grilled feta pasta, and now there’s the world’s leading biologist and thyroid expert Ray Peat’s raw carrot salad for hormonal health. Fans have shared their love for this recipe over 13 million times with the hashtag # #rawcarrotsalad on the video platform.

Not just the fact that the recipe is so simple that TikTokers are dedicated to this side dish—but also the purported hormonal health benefits it offers. Many people claim that it helps them relieve menstrual cramps, treat acne, and clear up brain fog. But is it really magical? To find out, we spoke with a nutritionist, hormone specialist, and doctor.

Ray Peat . Raw Carrot Salad

Bring 1 serving


1–2 carrots
1 teaspoon olive oil or coconut oil
1 teaspoon apple cider vinegar or white vinegar
Salt and pepper to taste

1. Scrape the carrot lengthwise, then put it in a bowl with other ingredients and enjoy.

Does raw carrot salad help balance hormones?

According to holistic nutritionist Elissa Goodman, the answer is simply yes. “Carrots contain unique fibers that help detoxify excess estrogen from the body,” she says. This is a common symptom of estrogen dominance, “a state in which someone has a higher ratio of estrogen to progesterone,” says Bill Rawls, MD, co-founder and chief medical officer of Vital Plan. next to testosterone.

Side effects of estrogen dominance include symptoms like PMS, heavy/painful menstrual periods, headaches or excess weight around the mid/hip area, acne, but this condition isn’t just for exclusively for women. “It absolutely can affect everyone,” says integrative health and hormone expert Jenny Branco. “Symptoms really flare up when progesterone, our calming hormone supposed to fight estrogen, lowers estrogen levels.”

In Bronco’s experience, estrogen dominance is spreading. “It’s the most common hormonal imbalance I’ve seen and it’s becoming more and more common because there are so many estrogen-mimicking chemicals in our environment, called stimulants,” she says. endocrine disorders. “These can be found in everyday products like Tupperware or plastic bottles.” And Sara Gottfried, MD, author of Hormonal cures and Hormonal Reset Diet, said before good + good that “most women, starting around age 35, develop estrogen dominance.”

In addition to helping to get rid of excess estrogen, “carrots also contain antibacterial, antifungal, and antibacterial properties that allow them to act as a natural antiseptic and antibiotic in the intestines without all the side effects. unwanted side effects,” says Branco. And while carrots are clearly the main character of this salad, the other ingredients also bring their own perks. Branco adds: “Coconut oil and vinegar help further reduce harmful bacteria in the digestive tract, normalizing gut bacteria and thus rebalancing hormones and supporting metabolic health.

Should I eat raw carrot salad every day?

While it may go viral on TikTok and be hormonally beneficial, our experts have mixed reviews on whether eating a salad daily is good for you. Branco recommends eating raw carrot salad once or twice daily. “It can help open up detoxification pathways and fight hormonal imbalances,” she says.

However, Dr. Rawls was not so sure. He says: “Everyone has a tendency to overdo things, especially when something has reached ‘trending’ status. Carrots are hardly the only food that can help get rid of excess hormones. “There is significant evidence that cruciferous vegetables, such as broccoli, cauliflower, cabbage and Brussels sprouts, normalize estrogen dominance.” And eating a variety of nutritious foods is essential for overall health.

Goodman agrees, noting that balance is key. “My top tips for balancing hormones include eating enough protein each day, staying hydrated, exercising regularly, proper gut health, lowering blood sugar and sleep at least 8 hours a night. “Like I said, I eat a carrot almost daily and I think antioxidants are beneficial, but I wouldn’t start eating a bowl of carrot salad every day with the expectation that it would balance the body. my hormones.”

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