Beets On Keto: Friend Or Foe?

Beets are a nutritious vegetable with several health benefits. They are high in potassium, folate, magnesium, and vitamin C, and have anti-inflammatory properties. However, they also contain a significant amount of sugar and carbohydrates, which can impact blood sugar levels and ketosis. So, are beets suitable for a keto diet?

Beets are high in sugar and carbs

Beets are not keto-friendly due to their high sugar and carb content. A typical serving of beets would be too high in carbs for anyone following a strict keto diet. Beets have an average of 6.8g of net carbs per 100g. One cup of cooked beets contains 13g of carbs, 9g of sugar, and 3.8g of fibre. This makes it possible to eat a cup of beets, but it will take up nearly half of the daily net carb limit on keto.

Beets are also high in simple sugars, which can raise blood sugar levels and disrupt the state of ketosis. Therefore, if you are trying to enter ketosis or lose weight, it is best to stay away from beets. However, if you are already in ketosis and happy with your body weight, you can eat beets in moderation. It is recommended to have no more than half a cup of beets per day, which would be 4.6g of net carbs.

Another way to include beets in your keto diet is to consume them in powdered form. Beetroot powder can provide all the health benefits of beets without affecting your ketosis levels. However, it is important to read the labels when shopping for beetroot powder, as many powders contain additives, GMOs, and preservatives. Alternatively, you can consume beet greens, which are a very low-carb food and can be enjoyed without throwing your body out of ketosis.

Beetroot juice is healthy

Secondly, beetroot juice is rich in antioxidants, which help to reduce oxidative stress and inflammation in the body. This can lower the risk of chronic illnesses, including cancer, and support heart health by lowering blood pressure. The nitrates in beetroot juice convert into nitric oxide, which helps to dilate blood vessels and improve blood flow.

Thirdly, beetroot juice can improve athletic performance and boost stamina. Research suggests that consuming beetroot juice over several days can increase plasma nitrate levels, leading to improved physical performance, increased endurance, and enhanced cardiorespiratory performance.

Additionally, beetroot juice may aid in weight management as it is low in calories and has virtually no fat. However, it is important to note that it is also high in natural sugars.

Consuming beetroot juice can also support liver health by helping to prevent or reduce fatty deposits and protect the liver from inflammation and oxidative stress.

Lastly, beetroot juice may provide additional benefits such as reducing the risk of cancer, supporting health during chemotherapy, and improving muscle strength in people with heart failure.

Beet greens are keto-friendly

While beets are not considered keto-friendly, beet greens are! One cup of raw beet greens contains 1.6 grams of total carbs and just 0.2 grams of net carbs. This means you can enjoy them raw or cooked without worrying about throwing your body out of ketosis.

Beet greens are a versatile leafy green that can be used in a salad or cooked into foods much like spinach. They are also nutrient-dense and contain calcium, iron, and vitamins A and C.

If you're a fan of beets and want to include them in your keto diet, you can do so in small amounts or powdered form. Beets are packed with essential vitamins and minerals, and their high antioxidant content makes them a great choice for reducing inflammation.

However, it's important to keep track of your daily carb intake when including beets in your keto diet, as they are high in carbs and can affect your ketosis levels.

Beetroot powder is keto-friendly

Beetroot powder contains 4 grams of total carbs and 2 grams of net carbs per teaspoon. This makes it a keto-friendly option, as you would typically use beetroot powder in small amounts.

Beets are not considered keto-friendly due to their high carb content. However, they are nutrient-dense, packed with essential vitamins and minerals such as potassium, magnesium, folate, and vitamin C. They also contain nitrates, which have been linked to a reduced risk of heart disease.

If you are following a keto diet and want to include beets, it is best to consume them in small portions or powdered form. Pickled beets and beet juice should be avoided as they contain high amounts of carbs.

Beetroot powder can be used as a natural food colouring and can provide the health benefits of beets, such as increased performance and reduced risk of heart disease, without affecting ketosis levels.

Beet alternatives on keto

Beets are packed with essential vitamins and minerals, but they are not considered keto-friendly due to their high carbohydrate content. If you are on a keto diet and looking for alternatives to beets, here are some suggestions:

Leafy Greens

Leafy greens such as spinach, kale, and collard greens are excellent sources of nutrients like vitamin K, magnesium, and iron. They provide 1-2 g of net carbs per 100 g, making them a low-carb option.

Cruciferous Vegetables

Vegetables like broccoli, cabbage, and cauliflower are not only high in vitamins K, C, and folate, but they also help reduce inflammation. In 100 g, they provide 4-6 g of net carbs, which is still within the keto diet's guidelines.

Berries

Raspberries, blueberries, and strawberries are not only delicious, but they are also high in antioxidants, which help reduce inflammation. However, berries contain 5-7 g of net carbs per 100 g, so they should be consumed in moderation while on a keto diet.

Radishes

Radishes are a great root vegetable alternative to beets. They are packed with nutrients and have a similar texture to beets, but with a peppery taste. Cooking or frying radishes can help remove their harsh taste. One cup of radishes contains only 2 g of net carbs, making them a much lower-carb option than beets.

Red Beet Root Powder

Red beet root powder is another way to enjoy the taste of beets without the high carb content. A teaspoon of red beet powder contains only 2 g of net carbs. However, when purchasing red beet powder, be sure to read the label and avoid products with additives, GMOs, and preservatives.

Red Cabbage

Red cabbage is an excellent source of vitamins A and C, and it has been linked to a reduced risk of Alzheimer's disease and improved heart health. One cup of red cabbage contains 5 g of carbs and 2 g of fiber, resulting in a net carb content of 3 g, making it a perfect low-carb alternative to beets.

Tomatoes

Tomatoes are another keto-friendly option, with one cup containing only 3.3 g of net carbs. They are also a good source of essential vitamins. However, if you have a leaky gut or an autoimmune condition, it is recommended to reduce your tomato intake as they contain lectins, which may cause inflammation.

Celery

Organic celery is a great low-carb option on a keto diet, with one cup containing only 1.4 g of net carbs. It can be enjoyed with nut butter, hummus, or salad dressing.

Turnips, Rutabagas, and Jicama

If you're looking for alternatives that mimic the texture of beets, turnips, rutabagas, and jicama are lower-carb options. They can be roasted, mashed, or enjoyed raw, adding a crunchy texture similar to raw beets.

Zucchini and Cucumbers

Zucchini and cucumbers are versatile low-carb alternatives to beets. Zucchini can be used in stir-fries and salads, offering a similar texture to cooked beets. Cucumbers add a pleasant crunch to salads or can be pickled for a tangy treat.

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