Leena Watts
Beets are a controversial food in the keto world. They are packed with essential vitamins and minerals like potassium, magnesium, folate, and vitamins A, C, and K. They are also a source of fiber and nitrates, which can help with gut health and reduce inflammation. However, they are relatively high in natural sugars and carbohydrates, which can affect ketosis. So, can you eat beetroot on keto? The short answer is yes, but only in small amounts or powdered form.
| Characteristics | Values |
|---|---|
| Carbohydrates | High in carbs and simple sugars |
| Calories | Nutrient-dense without being calorie-dense |
| Vitamins | A, C, calcium, iron, magnesium, potassium, folate |
| Minerals | High in antioxidants |
| Fibre | High in fibre |
| Net carbs | 6.8 g of net carbs per 100 g |
| Daily intake | No more than 1/2 cup of beets per day |
| Beetroot juice | 8-ounce serving contains 23 g of total carbs and 21 g of net carbs |
| Beetroot powder | Can be consumed to get health benefits without affecting ketosis levels |
| Beet greens | 1 cup of raw beet greens contains 1.6 g of carbs and 0.2 g of net carbs |
| Radishes | A vegetable with a similar taste to beets but with three times fewer carbs |
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What You'll Learn
Beetroot juice
Beetroot is a nutrient-dense food that is high in antioxidants and nitrates, making it a great choice for heart health and sports performance. While it is not considered a keto-friendly vegetable due to its carb and sugar content, it can still be consumed in small amounts or powdered form as part of a ketogenic diet.
If you are trying to lose weight or get into ketosis, it is recommended to stay away from beetroot juice and opt for low-carb alternatives like radish juice, which has a similar taste but only contains two grams of net carbs. However, if you are already in ketosis and happy with your body weight, you can include small amounts of beetroot juice in your diet, as the fiber content helps to buffer the carb content.
It is important to note that beets can cause bloating or digestive discomfort in some individuals, especially when consumed in large quantities. Additionally, beets contain oxalates and other compounds that can aggravate kidney or liver problems, so it is advisable to consult a doctor before consuming raw beets if you have these conditions.
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Beetroot powder
Beetroots are a versatile root vegetable that has been consumed since ancient times. They are nutrient-dense and contain vitamins A and C, calcium, iron, and magnesium. They are also a good source of fibre, potassium, manganese, zinc, and copper. Beets are rich in nitrates, which help oxygen reach your organs more effectively, improving exercise endurance, gut health, and cognitive performance.
Beets are relatively high in natural sugars and net carbs, so portion size is important for those on a keto diet. Beetroot juice, for example, contains about 70 calories and 17 net carbs in an 8-ounce serving. However, there are ways to include beets in a keto diet without exceeding your carb limit. One way is to consume beet greens, which are a very low-carb food and can be enjoyed raw or cooked. Another option is to consume beetroot powder, which is made from organic dried beetroots and contains all the nutrients of beetroots without the sugar.
Some people may be concerned about the oxalates in beets, which can aggravate kidney or liver problems. However, beetroot powder is a good option for those who want to avoid this issue, as the fermentation process may reduce the oxalate content. As always, it is important to speak with your doctor before adding new supplements to your diet, especially if you have any health concerns.
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Health benefits
Beetroots are not keto-friendly in large amounts due to their relatively high sugar and net carb content. However, consuming small portions of cooked or raw beetroots, or including them in juice form or timed around workouts, can provide various health benefits without disrupting ketosis. Here are some of the health benefits of consuming beetroots on a keto diet:
- Improved heart health: Beetroots are rich in nitrates and betalains, which help to reduce inflammation in the body, including the bloodstream, thereby lowering the risk of heart disease.
- Reduced inflammation: Beetroots contain plant compounds, betalains, and nitrates that exhibit anti-inflammatory properties, helping to reduce inflammation in the gut, kidneys, and bloodstream.
- Gut health: Beetroots are a good source of digestion-friendly fibre, which helps keep the gut moving and supports regularity. Fibre also slows down sugar absorption, which is beneficial on a low-carb keto diet.
- Liver health: Consuming small amounts of beetroot can benefit liver health by helping to detoxify chemicals and break down fat in the liver. This makes it especially beneficial for those with fatty liver disease.
- Electrolytes and antioxidants: Beetroot juice is a good source of electrolytes and antioxidants, which can support hydration, exercise endurance, and overall health.
- Micronutrients: Beetroots provide essential micronutrients such as potassium, magnesium, folate, and vitamin C, which are crucial for overall health and can be lacking in a keto diet.
- Cognitive performance: Beetroot juice has been linked to improved cognitive performance, providing potential brain health benefits.
- Clean energy: Beetroots provide clean, energizing carbs without the high-calorie count. This can be beneficial for active individuals on keto who need a recharge without exceeding their carb limit.
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Keto-friendly alternatives
Beets are not typically considered keto-friendly due to their relatively high carbohydrate content. A 100-gram serving of beets contains approximately 6.76 grams of net carbs, which is a significant amount for those on a keto diet. However, this does not mean that you have to completely avoid beets if you are following a keto diet. As with most foods, moderation and portion control are key. If you are a fan of beets and want to include them in your keto diet, there are some ways to do so without compromising your ketosis levels.
Firstly, it is important to keep track of your daily carb intake and be mindful of portion sizes when consuming beets. A small serving of beets, such as a four-ounce or half-cup portion, can provide the health benefits associated with beets while keeping your carb intake in check. Additionally, you can try different preparations of beets that are lower in carbs, such as roasting, boiling, or steaming them, and avoiding sugary glazes or high-carb recipes. Seasonings like herbs and olive oil are great keto-friendly options to enhance the flavour of beets.
If you are looking for keto-friendly alternatives to beets, there are several options that offer similar culinary experiences with fewer carbs:
- Radishes: Radishes have a similar texture to beets and can be prepared in similar ways, including roasting, grilling, or eating raw. They are a low-carb root vegetable with a fraction of the carbs found in beets.
- Zucchini: Zucchini is a versatile vegetable that can be used in stir-fries, salads, or as a substitute for beets in many dishes. It offers a similar texture to cooked beets but with significantly fewer carbs.
- Cucumbers: Cucumbers are a crunchy, low-carb alternative to beets. They can be added to salads or pickled for a tangy treat.
- Celery root or celeriac: Celery root has a distinct flavour and can be a good stand-in for beets in certain recipes. It has a different taste but is much lower in carbs.
- Turnips: Turnips can mimic the texture of beets when cooked and have a lower carb content.
- Rutabagas: Rutabagas are slightly sweeter, similar to beets, and can be roasted or mashed.
- Jicama: Jicama has a crunchy texture and is refreshing when eaten raw, adding a similar freshness to dishes as raw beets.
- Cauliflower: While not similar in taste, cauliflower is versatile and can take on various flavours, making it useful in a variety of dishes as a keto-friendly alternative.
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Portion sizes
Beets are not considered keto-friendly in large amounts due to their natural sugar and carb content. However, they can be consumed in small portions as part of a keto diet without knocking you out of ketosis.
The recommended portion size for beets on a keto diet is no more than half a cup per day, which equates to about 4.6 grams of net carbs. This amount ensures that you stay within your daily carb limit, which is typically around 30 to 50 grams on a keto diet.
Beets are a nutrient-dense food, meaning you get a lot of nutrients without consuming too many calories. They are a good source of vitamins A and C, calcium, iron, magnesium, potassium, folate, and fibre. The fibre content in beets helps to slow sugar absorption and supports regularity, making it a beneficial food for a low-carb diet.
When including beets in your keto diet, it is best to consume them in their simplest form, either raw or cooked by roasting, boiling, or steaming. These preparation methods result in the lowest carb count. Avoid adding sugary glazes or using high-carb recipes, and instead, season with herbs and olive oil.
Beet greens, the leafy part of the beet plant, are a very low-carb food and can be enjoyed raw or cooked in salads or other dishes. Beetroot powder is another option that provides the health benefits of beets without impacting ketosis levels.
It is important to note that beets are high in oxalates, which can aggravate kidney or liver problems. Individuals with these conditions should consult a doctor before consuming beets. Additionally, beetroot juice should be avoided on a keto diet, as even a small amount can provide over half of your daily carb limit.
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Frequently asked questions
Beets are not keto-friendly in large amounts due to their natural sugar and carb content. However, small portions of cooked or raw beets can be consumed while on a keto diet without affecting ketosis.
Beets are a powerhouse of nutrients, including vitamins A and C, calcium, iron, magnesium, potassium, folate, and antioxidants. They support heart health, digestion, energy levels, and reduce inflammation.
Radishes and tomatoes are two keto-friendly alternatives to beets. Radishes have a similar taste and appearance to beets but contain three times fewer carbs. Tomatoes are also a good option, with only 3.3 grams of net carbs per cup.
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