Beets On Keto: Friend Or Foe?

Beets are a nutritious vegetable with high amounts of potassium, folate, and magnesium. They are also a good source of fibre, which helps control blood sugar levels. But are they keto-friendly? Beets are not keto-friendly in large amounts due to their high carb content. However, small quantities can be consumed as part of a ketogenic diet without knocking you out of ketosis. Beets are also available in powder and juice forms, which can be easier to incorporate into a keto diet in moderation.

Beets are high in sugar and carbs, which raises your blood sugar

Beets are a delicious and nutritious vegetable, but their sugar and carb content can be a concern for those following a keto diet. While they are not strictly off-limits, it's important to understand how they can impact your blood sugar levels.

Beets are high in natural sugars and carbohydrates, which can cause a spike in blood sugar levels. This is because the body breaks down these sugars and carbs into glucose, leading to an increase in blood glucose levels. For individuals with diabetes or prediabetes, managing blood sugar levels is crucial. On the other hand, for those on a keto diet, elevated blood sugar levels can disrupt the state of ketosis, which is the primary goal of this dietary approach.

A cup of cooked beets contains approximately 13 grams of carbohydrates, 9 grams of sugar, and 3.8 grams of fibre. In comparison, a typical keto diet restricts daily carb intake to around 30-50 grams. This means that a single serving of beets can account for a significant portion of the daily carb limit. Additionally, beets have a higher carb content than other vegetables, making them a less favourable choice for keto dieters.

However, it's worth noting that beets also offer several health benefits. They are an excellent source of fibre, folate (vitamin B9), vitamin C, iron, manganese, and potassium. These nutrients contribute to various health benefits, such as lowering blood pressure, improving blood flow, and enhancing cardiovascular performance. Moreover, beets are a good source of carbohydrates, which provide energy and support overall health.

So, while beets are indeed high in sugar and carbs, which can raise blood sugar levels, they can still be included in a keto diet in moderation. The key is to be mindful of portion sizes and to consider your overall daily carb intake. Additionally, pairing beets with a source of healthy fats or protein can help slow the absorption of sugar into the bloodstream, mitigating the blood sugar spike.

Beetroot juice has been shown to have anti-inflammatory properties

Beetroot contains pigments called betalains, which have anti-inflammatory properties. This could benefit several aspects of health, as chronic inflammation has been associated with conditions like obesity, heart disease, liver disease, and cancer.

A study in 24 people with high blood pressure found that consuming 8.5 ounces (250ml) of beet juice for two weeks significantly reduced several markers of inflammation, including C-reactive protein (CRP) and tumour necrosis factor-alpha (TNF-a).

An older 2014 study in people with osteoarthritis, a condition that causes inflammation in the joints, showed that betalain capsules made with beetroot extract reduced pain and discomfort.

Beetroot juice and extract have also been shown to reduce kidney inflammation in rats injected with toxic, injury-causing chemicals.

Beetroot is a rich source of essential vitamins and minerals, including folate, vitamin B-6, calcium, iron, magnesium, manganese, phosphorous, copper, and zinc.

Beetroot also contains other beneficial compounds, including phytochemicals, which stimulate the immune system, minimise inflammation, and reduce oxidative stress.

Beetroot is a good source of fibre, which can promote digestive health, keep you regular, and prevent digestive conditions like constipation, inflammatory bowel disease (IBS), and diverticulitis.

Beets are a good source of potassium, folate, and magnesium

Beetroots, or beets, are a root vegetable known for their vibrant colour and earthy flavour and aroma. They are highly nutritious and packed with essential vitamins, minerals, and plant compounds, many of which have medicinal properties.

In addition to these key nutrients, beets are also a good source of manganese, iron, vitamin C, copper, and vitamin B6. They contain a bit of almost all the vitamins and minerals the body needs. Beets are also high in fibre, which can promote digestive health and reduce the risk of chronic diseases.

The health benefits of beets include improved heart health, lower blood pressure, and enhanced exercise capacity. These benefits are attributed to the high content of inorganic nitrates found in beets, which increase nitric oxide in the body, causing blood vessels to relax and dilate, thereby lowering blood pressure.

Beet greens are very low-carb and can be eaten without throwing your body out of ketosis

Beets are a root vegetable that contains high amounts of potassium, folate, vitamin C, iron, manganese, and magnesium. They are also a good source of fibre, which helps control blood sugar levels.

However, they are not considered keto-friendly due to their relatively high number of net carbs and their high glycemic index, which can disrupt ketosis. Beets are also high in sugar, which can raise blood sugar levels.

But this does not mean that beets are entirely off the table if you are on a keto diet. If you are craving beets and want to include them in your diet, you can eat small amounts as they are fairly low-carb. Remember to consider your entire day's worth of carbohydrates and adjust your intake accordingly.

Beet greens, in particular, are a very low-carb food and can be enjoyed without throwing your body out of ketosis. They are a versatile leafy green that can be eaten raw or cooked, added to salads, or incorporated into various dishes. One cup of raw beet greens contains 1.6 grams of total carbs and only 0.2 grams of net carbs.

If you are looking for ways to include beets in your keto diet, try having them in small quantities or opt for beetroot powder, which can be used as a natural food colouring. You can also try roasting or boiling beets, as these cooking methods result in a lower carb count compared to other preparation methods.

Beets are high in fiber, which helps control blood sugar levels

Beets are a good source of fiber, with one cup of beetroot providing 3.4 grams of fiber. This is beneficial for digestive health, as fiber passes through the digestive tract largely intact, promoting regularity and preventing constipation.

Additionally, fiber helps to feed friendly gut bacteria, which is essential for maintaining a healthy balance of microbes in the gut. This balance is crucial for overall health, as an imbalance of gut bacteria has been linked to various diseases and chronic health conditions.

Fiber also has a role in controlling blood sugar levels. As a carbohydrate that the body cannot break down, it does not contribute to spikes in blood glucose. Instead, it helps slow the absorption of other nutrients, including sugars, leading to more stable blood sugar levels.

For this reason, including beets in your diet can be especially beneficial for those with diabetes or prediabetes. Studies have shown that beets have a regulating effect on glucose and insulin in humans. A 2014 study found that drinking 225ml of beetroot juice suppressed post-meal glucose levels.

However, it is important to note that beets also contain natural sugars and carbohydrates, which can raise your glucose levels. Therefore, while beets are a healthy addition to a balanced diet, they should be consumed in moderation, especially for those monitoring their blood sugar or following a keto diet.

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