Is The Raw Carrot Salad Worth The Hype? I Asked Around

If you're interested in hormone balance, gut health, or simple, nourishing recipes, you may have come across the raw carrot salad.

This easy snack has gained attention for its potential benefits on digestion, hormone regulation, and even mood—but is it really worth adding to your routine?

While everyone makes it a bit differently, the blueprint raw carrot salad recipe on TikTok includes a few large carrots shredded into ribbons, a bit of apple cider vinegar, some type of oil (some choose coconut, others olive), and a sprinkle of salt and pepper. 

So no, it's not a super-complicated or nutrient-dense salad. It's more so just a different way to eat a carrot with some added probiotics from the vinegar.

"Carrots are rich in carotenoids and specifically beta-carotene, and there is some research that suggests that fruits and vegetables rich in these compounds can improve skin appearance2," Mysore says. 

The high fiber content of carrots may be able to explain the potential to balance hormones and blood sugar. "Studies show that increased fiber intake can improve glucose metabolism in individuals with diabetes3," Mysore explains. 

"Beta-carotene which is abundant in carrots, is known to help boost the gut microbiome composition," she adds. The fiber content is also helpful for the gut and digestion. 

So, should you make a raw carrot salad every day? If you want to, go for it. As explained above, there are many health benefits to consuming carrots daily, especially when paired with apple cider vinegar. 

Plus, it's a fun food to make and can be a delicious way to get your veggies in (don't worry, recipe to come).

A few weeks ago I replicated content creator Gina Burgess's recipe for myself, and taste-wise, it certainly is worth the hype. 

The viral raw carrot salad containing shredded carrot and apple cider vinegar can be beneficial for the skin, hormonal balance, and gut health.

If you want to add flavor or more nutrients, consider pairing the raw carrot shreds with sweet potatoes, spinach, tomatoes, or other dense vegetables for the sake of satiety.