Beets And Keto: What's The Verdict?

Beets are a nutritious vegetable, packed with vitamins and minerals, but are they allowed on a keto diet? The keto diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This means that not all foods are suitable, and some vegetables are off the menu. So, what about beets?

Beets are high in sugar and carbs

Beets are a highly nutritious vegetable, packed with potassium, folate, magnesium, fibre, manganese, iron, and vitamin C. They are also a good source of antioxidants and electrolytes. However, they are high in natural sugars and carbohydrates, which can be problematic for people on a keto diet.

The keto diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat instead of carbohydrates for energy. This state of ketosis can lead to weight loss. To achieve and maintain ketosis, it is recommended to limit daily carb intake to around 30-50 grams.

Beets are considered too carb-heavy for a keto diet. A cup of raw beets contains about 13 grams of total carbs, with a net carb count of a little over 9 grams. Pickled beets are even higher in carbs, with a cup containing over 27 grams of total carbs and about 26 grams of net carbs. Even beetroot juice is rich in carbs, with an 8-ounce serving providing over 20 grams of net carbs.

Consuming beets in large amounts can easily exceed the daily carb limit for keto, knocking the body out of ketosis. Therefore, it is generally recommended to avoid beets, especially when starting a keto diet or trying to reach ketosis. However, small amounts of beets, such as half or one beet per day, may be acceptable for those already in ketosis and careful about their carb intake.

Beet greens, or the leaves of the beet plant, are a better option for keto as they are lower in carbs and still provide some of the nutritional benefits of beets.

They can be consumed in small amounts

Beets are a nutritious vegetable with high amounts of potassium, folate, magnesium, fibre, manganese, iron, and vitamin C. They are also a good source of antioxidants and electrolytes. However, they are high in sugar and carbohydrates, which can raise blood sugar levels and disrupt the ketosis state of the keto diet. Therefore, beets are not recommended for people trying to lose weight or enter ketosis.

That being said, if you are already in ketosis and have achieved your weight goals, you can consume beets in small amounts. Beets are rich in fibre, which serves as a buffer to the carbohydrate content. Additionally, beets have several health benefits, such as improving liver function, aiding in weight control, and boosting overall health due to their vitamin and mineral content.

To stay in ketosis, it is recommended to limit your beet intake to no more than one cup per day. This amount will provide you with the nutritional benefits of beets while keeping your carbohydrate intake within the keto diet's limits.

When incorporating beets into your keto diet, it is best to consume them raw or cooked, as pickled beets and beetroot juice have a much higher carbohydrate content and can knock you out of ketosis.

Beetroot juice is not keto-friendly

Beetroots are packed with nutrients and are a great addition to a balanced diet. They are a source of potassium, folate, magnesium, fibre, manganese, iron, and vitamin C. However, they are also high in natural sugars and carbohydrates, which are restricted on a keto diet.

The keto diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This state of ketosis is delicate and can be disrupted by consuming too many carbohydrates. The recommended daily carb intake on a keto diet is 50 grams, or 30 grams of net carbs (total carbs minus fibre).

A single cup of beetroot juice contains 23 grams of total carbs and 21 grams of net carbs, which is over half the recommended daily limit. Therefore, drinking even a small amount of beetroot juice will likely knock you out of ketosis.

If you are on a keto diet and want to include beetroots, it is recommended to consume them in small amounts and in their raw or cooked form, or as beetroot powder. Pickled beets and beetroot juice are best avoided due to their high carb content.

Beet greens are keto-friendly

Beet greens can be eaten raw or cooked. If you want to eat them raw, try chopping them finely and adding ground beef and leafy greens. You can also add them to your favourite keto recipes to get the benefits of fibre without tasting the greens.

Cooked beet greens can be prepared in a similar way to other leafy greens, such as Swiss chard, Bok Choy, or spinach. Steam or boil them and add a little vinegar or seasoning.

Beet greens are not only keto-friendly but also low in calories, fats, and cholesterol. They have anti-inflammatory properties and improve digestion when consumed in small quantities.

Beets are beneficial for liver function

Beets are a good source of fiber and vitamin C, which naturally cleanse the digestive system. Additionally, they contain betalains, which have antioxidant, anti-inflammatory, and antitoxic properties. The antioxidant activity of betalains helps to prevent fatty deposits in the liver, thereby supporting liver health and reducing the risk of liver damage.

Beets also help to reduce oxidative stress in the body due to their high vitamin C content and the presence of betalains and betains. This, in turn, helps to prevent inflammation in the liver and protect against oxidative damage.

Consuming beets regularly, either in their whole form or as a juice, can be an effective way to support liver health and enhance its function.

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