The carrot salad is one of Dr. Ray Peat’s most famous diet recommendations. At first glance, it might seem odd to suggest raw carrots for severe health issues like chronic inflammation, liver problems, and hormonal imbalances. However, Dr. Peat’s insights reveal the profound benefits of this simple remedy.
This blog post delves into the biochemistry behind Dr. Ray Peat’s carrot salad and explains how it can help improve not only your digestive health but also your thyroid function and overall hormonal balance.
Intestinal inflammation
The intestine serves as the body’s direct connection to the external environment, and most nutritionists recognize the significant link between digestive health and overall well-being. Dr. Peat highlighted the critical role of gut health in maintaining metabolic and hormonal health.
Bacterial and fungal overgrowth:
Dr. Ray Peat explained that many people struggle with bacterial and fungal (Candida) overgrowth, leading to gut inflammation. This can manifest as symptoms of irritable bowel syndrome, including constipation, diarrhea, or both. Severe gut inflammation can result in the leakage of endotoxins and inflammatory mediators into the bloodstream. These substances can poison the liver and disrupt the energy-producing systems within our cells, ultimately leading to chronic inflammation and hormonal imbalances, such as estrogen dominance and slow metabolism.
Given the central role of the digestive system in overall health, Dr. Peat emphasized the importance of keeping the intestine clean—an essential aspect of his dietary recommendations. If you want to learn everything about the Ray Peat diet, I have written a whole book on his diet principles titled “How To Boost Metabolism With Food“.
Why Raw Carrots?
Dr. Ray Peat advocated for incorporating certain types of fiber into your daily diet to suppress the overgrowth of harmful bacteria and fungi. Among his most renowned recommendations are raw carrots. According to Dr. Peat, raw carrots are exceptionally effective in cleansing the intestine due to their unique fibers with antimicrobial properties. Carrots are fibrous vegetables that grow underground. To protect themselves in this moist environment, they produce antibacterial and antifungal substances. These antimicrobial compounds help prevent bacterial and fungal overgrowth in the intestine.
Additionally, raw carrot fibers bind toxins, such as estrogen and endotoxins, and thereby help eliminate these through the digestive tract.
Eating 1-2 raw carrots daily helps the liver from being overloaded with toxins. A healthy liver is vital for a good hormonal balance and metabolism. It is important to mention that the liver is where most of the T4 (the storage thyroid hormone) is converted into T3 (the active thyroid hormone). This means that a healthy liver is essential for keeping your metabolic rate up.
Why Avoid Cooked or Juiced Carrots?
It is essential to use raw carrots, as cooking or juicing destroys the beneficial fibers and releases carotene, which has anti-thyroid effects. You can learn much more about anti-thyroid foods in my book “How to Boost Metabolism with Food“.
How to eat your Carrots?
Dr. Ray Peat suggested eating 1-2 raw carrots daily to support intestinal health. For even better results, he recommended his famous carrot salad, which has a stronger cleaning effect on the intestine.
Dr. Ray Peat’s Carrot Salad Recipe
Ingredients:
One large carrot, shredded lengthwise
Olive oil
Apple cider vinegar (without additives)
Salt and garlic (optional)
Dr. Peat’s carrot salad involves shredding raw carrots lengthwise to create long fibers. It is eaten with a simple dressing of olive oil and vinegar. Apple cider vinegar without additives is ideal. Salt, pepper, and garlic can be added to taste.
The Germicidal Effect of the Carrot Salad
The combination of olive oil’s saturated fats and the acetic acid in vinegar enhances the germicidal effect of the carrot fibers. However, it is crucial to avoid oils high in polyunsaturated fats, as these strongly suppress thyroid function. Olive oil, with its low polyunsaturated fat content, is a preferred choice. Learn more about the effects of different types of fats on thyroid function in “How to Boost Metabolism with Food”.
Variations of Dr. Ray Peat’s Carrot Salad
Sweet Version:
One large carrot, shredded lengthwise
Fresh strawberries and/or raisins
A ripe banana
Lemon juice for freshness
This version retains the cleansing benefits of raw carrot fibers while adding fruits rich in fructose to support thyroid function and stable blood sugar. Lemon juice, like vinegar, has germicidal properties.
Meal Version:
One large carrot, shredded lengthwise
Olive oil
Apple cider vinegar
Salt and garlic (to taste)
1-2 boiled eggs
Feta cheese
Tomatoes, cucumbers, and bell peppers.
This variation transforms the salad into a complete meal, adding protein and nutrients.
Additional Diet Advice from Dr. Ray Peat
In my book “How to Boost Metabolism with Food,” I dive deeper into all aspects of Dr. Ray Peat’s diet principles, including gut health strategies. This book is part of my “Healing Metabolism” series and is extremely important if you want to understand Dr. Ray Peat’s approach to nutrition, hormones, metabolism, and health.
Probiotics Approved by Dr. Ray Peat
In this e-guide, I cover Dr. Peat-approved probiotics and how they can support a healthy digestive system by combating harmful bacterial overgrowth.
