Milly Gaines
Beets, also known as beetroots, are a root vegetable that is prized for its earthy sweetness and vivid colour. They are a nutrient-dense powerhouse, packed with vitamins, minerals, and antioxidants, which can help reduce inflammation and decrease the risk of chronic illnesses. But are beets keto-friendly? The short answer is: it depends. Beets are high in natural sugars and carbohydrates, which can raise blood glucose levels and potentially kick the body out of ketosis, a state where the body burns fat for energy instead of carbohydrates. However, when consumed in moderation, beets can be included in a keto diet, especially in smaller servings or as beetroot juice.
| Characteristics | Values |
|---|---|
| Keto-friendly | Not considered keto-friendly due to high carb content but can be consumed in moderation or in small amounts |
| Carbohydrates | High in carbs (6.8 g of net carbs per 100 g) |
| Nutrients | Nutrient-dense, rich in beta-carotene, potassium, vitamin C, folate, vitamin B9, iron, manganese, magnesium, antioxidants, and fibre |
| Sugar | High in sugar, can raise blood glucose levels |
| Glycemic index | High glycemic index |
| Calories | 45 calories per 4-ounce serving (approximately 113 g) |
| Protein | 1.7 grams of protein per 4-ounce serving |
| Net carbs | 8 grams of net carbs per 4-ounce serving |
| Substitutes | Radishes, turnips, rutabagas, celeriac, jicama, cauliflower |
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What You'll Learn
Beetroot juice is keto-friendly
While beets are not considered a keto food due to their relatively high number of net carbs and high glycemic index, beetroot juice, on the other hand, can be keto-friendly when consumed in moderation. Beetroots are a powerhouse of nutrients and are high in antioxidants, making them a nutrient-dense option. They are rich in beta-carotene (a precursor to vitamin A), potassium, and vitamin C, offering anti-inflammatory and antioxidant effects. Beetroot juice can support exercise endurance, gut health, and even cognitive performance.
Beets are a good source of fiber, folate (vitamin B9), vitamin C, iron, manganese, and potassium. They are also high in sugar and carbohydrates, which can raise blood glucose levels and potentially kick you out of ketosis. However, when consumed in small amounts, such as a 1/4 cup serving size, beets can be included in a keto diet. Additionally, raw beets or beets served cooked by roasting or boiling have the lowest carb count.
Beetroot juice, in moderation, can be a smart choice for those on a keto diet as it is low in carbs and provides essential vitamins and minerals. It is important to note that the number of beets one can safely eat on keto depends on the individual's daily carb allowance. Staying mindful of other carb sources throughout the day is crucial to maintaining ketosis.
While beets may not be the most keto-friendly vegetable, they can still fit into a moderate or targeted keto diet. They are known to enhance blood flow and energy levels, making them a good option for keto enthusiasts who consume slightly more carbs before a workout to boost performance. When paired with high-fiber, low-carb options, beets can have a gentler impact on blood sugar levels.
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Beets are high in sugar and carbs
Beets are a nutrient-dense root vegetable, packed with essential vitamins and minerals. They are a good source of fiber, folate (vitamin B9), manganese, potassium, iron, vitamin C, and antioxidants. However, they are also high in sugar and carbohydrates, which can be a concern for people following a keto diet.
While beets have many health benefits, including improved heart health and reduced blood pressure, their sugar and carb content can be a problem for those trying to stay in ketosis. Beets contain an average of 6.8 grams of net carbs per 100 grams, with total carbs ranging from 8% to 10%. Simple sugars, such as glucose and fructose, make up a significant portion of these carbs, with 70% and 80% of the total carbs in raw and cooked beetroots, respectively.
The glycemic index (GI) of beetroots is 61, which is considered medium. The GI measures how quickly blood sugar levels rise after consuming a food item. However, the glycemic load of beetroots is very low at 5, indicating that they should not significantly impact blood sugar levels due to the low total carb amount per serving. Nevertheless, the high carb content compared to other vegetables makes beets a less ideal choice for those on a keto diet.
When following a keto diet, it is crucial to monitor your total carbohydrate intake to maintain ketosis. While beets can be included in moderation, they are generally not considered keto-friendly due to their relatively high carb content. There are alternative low-carb vegetables that can be used as substitutes for beets in keto diets, such as radishes, turnips, rutabagas, celeriac, jicama, and cauliflower. These alternatives can mimic the texture of beets in dishes, but adjustments in seasoning may be necessary due to differences in flavor.
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Keto-friendly alternatives to beets
Beets can be included in a keto diet, but only in moderation due to their high carbohydrate content. For those who find the carb count of beets too challenging to manage, there are plenty of keto-friendly alternatives with far fewer carbs.
Radishes are a low-carb root vegetable with a similar texture to beets and can be roasted or eaten raw. Turnips can mimic the texture of beets when cooked and have a lower carb content. Rutabagas are slightly sweeter and can be roasted or mashed. Celeriac (celery root) has a distinct flavour and can be a good stand-in for beets in some recipes. Jicama is crunchy and good raw, adding a freshness similar to raw beets.
Cauliflower is versatile and can take on many flavours, making it useful in a variety of dishes. Zucchini is another versatile vegetable that can be used in salads, sandwiches, and garnishes. It can also be grilled, boiled, or baked into a range of nutritious dishes.
Other keto-friendly vegetables include cucumber, celery, tomatoes, spinach, mushrooms, asparagus, broccoli, cabbage, Brussels sprouts, and eggplant.
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Beets are nutrient-dense
Beets are also a good source of beta-carotene, a precursor to vitamin A. They offer anti-inflammatory and antioxidant effects due to the presence of a compound called betalain. This compound also gives beets their vivid red colour. Beets are said to be higher in sugar and net carbs per serving compared to other vegetables, so portion size is important for those on a keto diet.
Beetroot juice, on the other hand, can be a keto-friendly choice. It is rich in electrolytes, antioxidants, and essential vitamins, and can be beneficial for exercise endurance, gut health, and cognitive performance.
When including beets in a keto diet, it is recommended to consume them in moderation and consider their impact on your daily carb allowance. They can be roasted, steamed, mashed, or turned into low-carb chips to fit within the keto guidelines.
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Beets in moderation on keto
Beets, or beetroots, are nutrient-dense and packed with vitamins and minerals. They are an excellent source of fiber, folate (vitamin B9), vitamin C, iron, manganese, and potassium. They are also high in antioxidants, which can help reduce inflammation and decrease the risk of chronic illnesses.
However, beets are not considered a keto food due to their relatively high number of net carbs and high glycemic index. A keto diet restricts the amount of carbohydrates a person can eat and focuses on a high amount of fats and a moderate amount of protein. As a result, keto dieters aim to keep their daily net carb intake to around 20-50 grams to stay in ketosis.
Beets contain an average of 6.8 grams of net carbs per 100 grams, with a four-ounce serving of beets providing roughly 45 calories and 8 grams of net carbs. This relatively high carb content means that beets can cause a person to exceed their daily carb limit and prevent them from keeping their body in ketosis.
Nevertheless, beets can be included in a keto diet in moderation. A smaller serving of beets, such as a 1/4 cup (approximately 2.3 grams of net carbs), can be added to a salad or dish as a garnish. Beets are also available in powdered form or as beetroot juice, which can be a keto-friendly choice when consumed in moderation. Additionally, beet greens, which are very low in carbs, can be enjoyed without throwing the body out of ketosis.
If you are craving beets and want to include them in your keto diet, it is important to consider your entire day's worth of carbohydrates and pair beets with high-fiber, low-carb options to mitigate their impact on your blood sugar levels. Some keto-friendly alternatives to beets include radishes, turnips, rutabagas, celeriac, jicama, and cauliflower.
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Frequently asked questions
Beets are not considered keto-friendly due to their relatively high number of net carbs and high glycemic index. However, they can be consumed in small amounts or powdered form as they are nutrient-dense and offer anti-inflammatory and antioxidant effects.
Some low-carb vegetable alternatives to beets include radishes, turnips, rutabagas, celeriac (celery root), jicama, and cauliflower. Leafy greens such as spinach, kale, and collard greens are also keto-friendly alternatives.
The number of beets you can safely eat on a keto diet depends on your daily carb allowance. A good rule of thumb is to limit your portion to 1/4 cup of beets (~2.3 net carbs) to leave room for other low-carb veggies. You can also have 1/2 cup (~4.5 net carbs) in salads, soups, or as a side dish.
