Milly Gaines
Beets are a controversial topic when it comes to the keto diet due to their relatively high carbohydrate content. While they are not inherently incompatible with a ketogenic diet, their sugar and carb content can cause a rise in blood glucose levels, potentially kicking you out of ketosis. However, when consumed in moderation, beets can be a nutrient-dense addition to a keto diet, offering benefits such as enhanced blood flow and energy levels. So, can you eat golden beets on a keto diet? The answer is yes, but in strict moderation and with careful portion control to avoid disrupting ketosis.
| Characteristics | Values |
|---|---|
| Carbohydrate content | High |
| Sugar content | High |
| Calories | 45 calories per 4-ounce serving or half cup |
| Protein | 1.7 grams per 4-ounce serving |
| Net carbs | 8 grams per 4-ounce serving or half cup |
| Total carbs | 10 grams per 4-ounce serving |
| Nutritional benefits | High in fiber, folate (vitamin B9), vitamin C, iron, manganese, potassium, calcium, beta-carotene, and plant compounds that support heart health and reduce inflammation |
| Keto-friendliness | Can be included in keto diet in strict moderation and under portion control |
| Beet juice | Keto-friendly in moderation |
| Pickled beets | Not keto-friendly |
| Beet greens | Can be added to keto recipes |
| Raw beets | Lowest carb count |
| Keto-friendly alternatives | Radishes, red cabbage, red beet powder, zucchini, cucumbers, celery root, and celery |
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What You'll Learn
Beetroot juice is keto-friendly in moderation
Beetroot, or beets, are a root vegetable with a unique earthy sweetness and vibrant colour. They are a nutritional powerhouse, packed with vitamins and minerals, but their natural sugar and carbohydrate content raises red flags for those on a keto diet.
Beets are not the most keto-friendly vegetable due to their relatively high carb content. A cup of cooked beets contains 13 grams of carbs, nine grams of sugar, and 3.8 grams of fibre. This is significantly more than other keto-friendly vegetables like tomatoes, which have a net carb count of only 3.3 grams per cup.
However, this does not mean that beets are completely off the menu for those following a keto diet. Beets can be included in moderation and under strict portion control. A smaller serving of beets, such as a 1/4 cup (approximately 2.3 grams of net carbs), can be a great way to add flavour, nutrition, and colour to your low-carb meals. When paired with high-fibre, low-carb options like leafy greens or chia seeds, beets can have a gentler impact on your blood sugar levels.
Beetroot juice, in particular, can be a keto-friendly choice when consumed in moderation. While an eight-ounce serving of beet juice contains 17 to 21 grams of net carbs, a smaller serving can be a smart way to satisfy your sweet tooth while staying in ketosis. Beetroot juice is rich in electrolytes, antioxidants, and essential vitamins, making it a nutritious and beneficial addition to a keto diet.
In conclusion, while beets and beetroot juice are relatively high in carbohydrates and sugar, they can be enjoyed in moderation as part of a keto diet. The key is to be mindful of your daily carb allowance and to pair beets with low-carb options to maintain ketosis. So, if you're craving beets, go ahead and treat yourself, but remember to do so strategically and respectfully!
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Raw, roasted, or boiled beets are low-carb options
Beets are not the most keto-friendly vegetable due to their relatively high carbohydrate content. However, they can be consumed in moderation and under strict portion control as part of a keto diet. Raw beets or beets cooked by roasting or boiling have the lowest carb count.
A half-cup of cooked beets contains about 45 calories and 8 net carbs, which is the amount in roasted or boiled beets. Drizzling them with olive oil and seasoning them can enhance their flavour. Beets can also be thinly sliced and baked in the oven at 190°C (375°F) for about 20 minutes to make low-carb beet chips.
A quarter-cup of beets contains approximately 2.3 grams of net carbs, which can be added to a salad or dish as a garnish. When paired with high-fibre, low-carb options like leafy greens or chia seeds, beets can have a gentler impact on blood sugar levels.
It is important to note that beets are high in oxalates and other compounds that can aggravate kidney or liver problems. Therefore, it is recommended that individuals with these conditions consult a doctor before consuming raw beets.
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Pickled beets are high in carbs and should be avoided
Beets are a nutritional powerhouse, packed with vitamins and minerals, and offering health benefits such as detoxifying the liver and boosting energy levels. However, they are also high in carbohydrates, which can be a problem for those on a keto diet. While beets can be consumed in small amounts as part of a keto diet, pickled beets are best avoided due to their extremely high carb content.
Pickling is a process of preserving food in an acidic solution, typically vinegar, sugar, and salt. This process can significantly increase the carbohydrate content of the food. For example, a cup of cooked beets contains 13 grams of carbohydrates, whereas a cup of pickled beets contains 27.5 grams of carbs with almost no fiber. Even a small serving of pickled beets, just a quarter of a cup, contains 6.8 grams of total carbs and 6.2 grams of net carbs.
The high carb content of pickled beets is due to the sugar added during the pickling process. Sugar is one of the key ingredients in pickling solutions, and it not only increases the carb content but also affects the flavor and preservation of the food. The type of sugar and the concentration of the pickling solution can vary, impacting the final carb count of the pickled food.
Consuming too many carbohydrates can knock the body out of ketosis, the state where it burns fat for energy instead of carbohydrates. For this reason, those on a keto diet typically limit their daily net carb intake to around 20-50 grams. As a reference, a cup of pickled beets contains more than half of the daily carb allowance. Therefore, while beets in moderation can be part of a keto diet, pickled beets are generally too high in carbs and should be avoided or only consumed in very small quantities.
It is worth noting that the health benefits of pickled beets have not been extensively studied, and the available research focuses primarily on fresh beets and beet juice. While pickled beets may offer some nutritional value, such as probiotics and antioxidants, their impact on weight loss and ketosis needs further exploration.
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Beets can enhance blood flow and energy levels
Beets are a nutritional powerhouse, packed with vitamins and minerals, including folate, manganese, copper, potassium, vitamin C, and fiber. They are also a good source of antioxidants and nitrates. While beets are high in natural sugars and carbohydrates, they can be consumed in moderation as part of a keto diet, especially if you are already in ketosis and happy with your weight.
Beets contain a high concentration of nitrates, which are converted by the body into nitric oxide. Nitric oxide helps improve blood flow by relaxing and dilating blood vessels, thereby enhancing the circulation of nutrient- and oxygen-rich blood. This, in turn, helps lower blood pressure and may reduce the risk of heart disease and stroke.
Several studies have found that dietary nitrates can enhance athletic performance by improving mitochondrial efficiency, boosting cardiorespiratory performance, and increasing oxygen use by up to 20%. Beetroot juice has been shown to enhance endurance and increase stamina during exercise, making it an excellent pre-workout drink.
Beets are also a good source of energy due to their low-calorie, low-fat, and high-water content. They are rich in copper, an essential mineral for energy production and the synthesis of certain neurotransmitters. Additionally, the betaine in beets helps lower blood levels of homocysteine, a chemical that can increase the risk of heart disease when present in high amounts.
In summary, beets can be a valuable addition to a keto diet in moderate amounts, providing enhanced blood flow, improved energy levels, and a range of other health benefits.
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Beets are a good source of fibre, vitamins, and minerals
Beets are a great way to enhance a balanced diet. They are low in calories but high in nutrients, and their unique taste and vibrant colour make them a nutritional powerhouse. Beets are also a good source of fibre, which is important for a healthy diet and is linked to a reduced risk of various diseases.
Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance. The nitrates in beets turn into nitric acid, which may reduce the oxygen cost of low-intensity exercise and enhance tolerance to high-intensity workouts. Beets are also said to be beneficial for heart health, as they can improve the health of arteries, support lower homocysteine levels, and reduce LDL cholesterol.
However, it is important to note that beets are also high in oxalates, which can contribute to kidney stones. If you have kidney stones or kidney disease, it is recommended to consume beetroots and beet greens in moderation or consult a doctor about limiting your beet intake.
Overall, beets are a good source of fibre, vitamins, and minerals, offering a range of potential health benefits when consumed as part of a balanced diet.
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Frequently asked questions
Yes, you can eat beets on a keto diet, but only in strict moderation due to their high carbohydrate content.
The amount of beets you can eat depends on your daily carb allowance. If your limit is 20 grams of net carbs, a 1/4 cup of beets (2.3 grams of net carbs) is suitable. If your limit is higher, at 30-50 grams of net carbs, you can eat up to a 1/2 cup of beets (4.6 grams of net carbs).
Beets are a nutritional powerhouse, rich in beta-carotene, potassium, vitamin C, calcium, and plant compounds that support heart health and reduce inflammation. They are also high in dietary fibre, which supports digestion. Additionally, beets enhance blood flow and energy levels, making them a great pre-workout option.
Overeating beets may cause bloating or digestive discomfort. Beets are also high in oxalates, which can aggravate kidney or liver problems, so those with these conditions should consult a doctor before consuming raw beets. Beets can delay the process of entering ketosis and may raise blood sugar levels due to their natural sugar and carb content.
Yes, there are several keto-friendly alternatives to beets, including radishes, red cabbage, red beet powder, zucchinis, cucumbers, and celery root. These vegetables offer similar textures and flavours to beets but with significantly fewer carbs.
