Juicing has become an increasingly popular way to get more vitamins and minerals into your diet. While most people juice the carrot itself, some also wonder if you can use the leafy green tops for juicing as well. Here’s a detailed look at whether or not carrot tops are good for juicing.
Nutritional Benefits of Carrot Tops
Before looking at the pros and cons of juicing carrot tops specifically, let’s first examine the nutritional benefits of these leafy greens. Although they are often discarded, carrot tops are edible and nutritious.
Carrot tops are highly nutritious, sometimes even more so than the carrot itself. Here is an overview of the main nutrients found in carrot tops (1):
| Nutrient | Per 1 cup chopped (130g) | % Daily Value |
|---|---|---|
| Vitamin K | 1,065% DV | 1,280mcg |
| Vitamin A | 334% DV | 16,706 IU |
| Vitamin C | 27% DV | 16mg |
| Potassium | 17% DV | 655mg |
| Calcium | 12% DV | 124mg |
As you can see, carrot tops are loaded with vitamin K, providing over 1000% of the daily value in just one cup. They also contain decent amounts of vitamins A and C, potassium, and calcium.
In addition to vitamins and minerals, carrot tops contain antioxidants like lutein and zeaxanthin. These compounds help protect your eyes from damage from blue light (2).
Some research also indicates that compounds in carrot tops may help lower blood sugar levels and reduce the risk of diabetes complications. However, more studies are needed (3).
Benefits of Juicing Carrot Tops
There are several potential benefits to using carrot tops for juicing:
1. More Nutrients
By juicing the carrot tops along with the carrot itself, you get significantly more nutrition. As shown above, carrot tops are loaded with vitamin K, vitamin A, and vitamin C in particular.
Juicing the greens along with the root bumps up the nutrient content of your juice considerably.
2. Antioxidants
Carrot tops contain antioxidants like lutein and zeaxanthin. These compounds help protect your vision and eyes.
Juicing the tops adds these beneficial plant antioxidants into your juice for better overall health.
3. Lowers Blood Sugar
Some early research shows compounds in carrot tops may help lower blood sugar levels and reduce diabetes complications. More studies are needed.
But juicing the tops may potentially help control blood glucose levels after meals.
4. Reduces Waste
Carrot tops are entirely edible, yet most people discard them. Juicing the tops reduces food waste and takes advantage of their nutrition.
Downsides of Juicing Carrot Tops
Although juicing carrot tops can bump up the nutritional value of your juice, there are some downsides to consider as well:
1. Bitter Taste
Carrot tops have a bitter, strong flavor compared to the sweet carrot root. For some people, juice made with carrot tops may simply taste too bitter.
2. Pesticide Residue
Since carrot tops are closer to the ground as they grow, they may contain more pesticide residue if not organic. Washing well can help remove some.
3. Oxalates
Carrot tops are moderately high in oxalates. For those prone to kidney stones, too much oxalate can be problematic.
4. Reduced Juice Yield
Adding greens like carrot tops to your juice will increase the overall volume of juice. However, it may reduce the proportion of liquid to pulp compared to just juicing carrots alone.
Best Practices for Juicing Carrot Tops
If you want to use carrot tops for juicing, here are some tips to get the most benefits:
Choose Organic
Opt for organic carrot tops whenever possible to minimize pesticide residues.
Wash Well
Give the tops a good rinse before juicing to remove dirt and debris.
Use in Moderation
Limit carrot top juice to no more than 1 cup per day if concerned about oxalates.
Mix with Sweet Produce
Cut the bitter taste by mixing carrot top juice with sweet fruits like oranges, apples, or carrots.
Use a Powerful Juicer
A powerful juicer like a twin gear masticating juicer can break down the tops more efficiently than a centrifugal model.
Healthiest Carrot Top Juice Recipes
Here are a few healthy carrot top juice recipes to try:
Citrus Carrot Green Juice
Ingredients:
- 1 cup carrot tops
- 3 carrots, peeled
- 1 apple
- 1 orange, peeled
Instructions: Run all ingredients through a juicer. Stir and enjoy!
Carrot Apple Ginger Juice
Ingredients:
- 1 cup carrot tops
- 3 large carrots, peeled
- 1 apple
- 1 inch fresh ginger
Instructions: Juice all ingredients together. Pour over ice and drink.
Carrot Top Smoothie
Ingredients:
- 1 cup carrot tops
- 1 banana
- 1 cup milk of choice
- 2 tbsp nut butter
- 1 tsp honey or maple syrup to taste
Instructions: Blend all ingredients until smooth. Enjoy!
The Bottom Line
Carrot tops are highly nutritious, providing an extra boost of vitamins, minerals, and antioxidants like vitamin K, vitamin A, and lutein.
There are several benefits to juicing carrot tops, including bumping up the nutrient content and reducing waste. However, the bitter taste and higher oxalate content may be downsides for some.
If juicing carrot tops, choose organic when possible, wash thoroughly, use in moderation, and combine with sweet ingredients. Powerful juicers like twin gears are best for breaking down the greens.
With a delicious recipe, juicing carrot tops can be a nutritious way to get the most out of this often discarded part of the vegetable.
