Can You Eat Beets Raw?

Beetroot is a tuberous vegetable and a member of the Chenopodiaceae family.

While its origins may go back to the Mediterranean region and North Africa, it is now a globally popular vegetable in various forms.

Beets have a long history of being cultivated, likely because they are easy to grow and can tolerate a wide range of climates.

They are often planted in cooler months but may also thrive in warmer regions with adequate moisture. Even though these plants can endure mild cold, there can be a delay in their growth.

Beets have long been a part of various cultures and are integral to many traditional dishes. These vegetables are versatile, so you can eat them cooked or raw.

Many people prefer to eat them raw to maximize their high nutritional value benefits. Here’s our in-depth guide on eating raw vs cooked beets.

Can You Eat Raw Beet Greens?

Beet greens and stalks are also edible, and people often eat them for their nutritional value. They are low-calorie food items with a plethora of vitamins and minerals.

Each component of the beet—the roots, stems, and leaves—has a distinct flavor that offers a variety of meal possibilities.

You can use beets in their raw form, juice them, or as a nutrient-dense smoothie ingredient. The leaves and stems are edible and are an excellent addition to salads.

Many people are interested to learn more about raw vs cooked beet greens, and we’ve got you covered.

Benefits of Eating Raw Beets

Researchers have linked regular consumption of beetroot to reducing blood pressure, increasing physical performance, improving blood sugar levels, and aiding detoxification.

Some of the health benefits of eating beets are:

Cardiovascular Health

Studies have suggested that the polyphenols and dietary nitrate content of beets are incredibly beneficial for cardiovascular health.

Enhanced bioavailability of dietary nitrate might play a role in the anti-hypertensive characteristics of beets.

The dietary nitrate content helps widen and relax blood vessels, ‌allowing more oxygen to reach the cells and improving cardiovascular health.

Antioxidant Capacity

Beets contain a lot of anthocyanins. They get their deep color from anthocyanins, which also give blueberries and blackberries their color.

Beetroot is a rich source of antioxidants, which help fight against the cell damage caused by free radicals.

Some researchers suggest that adding raw beetroot to one’s diet may be a valuable method to
increase the body’s antioxidant capacity.

Hypoglycemic Effects

Betalains and dietary nitrate content in beets effectively stabilize blood sugar levels.

Six weeks of beetroot juice treatment in a study showed low serum glucose levels for healthy participants.

The potential causes include low glucose absorption and decreased hepatic glucose production.

Anti-inflammatory Properties

Beetroot is famous for its anti-inflammatory properties. Beets are beneficial in providing relief from chronic pain and reducing the risk of diseases like arthritis.

Increased Performance

A study shows that consuming beets can boost performance in aerobic and anaerobic exercises.

Beets enhance exercise performance because of their high content of nitrates, which helps relax blood vessels and increase oxygen uptake by muscles.

Consuming beets can help improve exercise performance by reducing the amount of oxygen needed during physical activity.

Anticancer Properties

Beets possess potent anticancer effects because of their high betacyanin concentration.

This compound inhibits the growth of cancer cells and stops metastasis (the spread of cancer) to other organs.

Studies have found that regular consumption of beets is associated with a reduced risk of certain types of cancer, such as stomach and colon cancer.

Eye Health

Beets include a group of phytochemicals called carotenoids that are good for the eyes.

Carotenoids also have antioxidant properties, which can help protect the eyes from free radical damage that causes age-related vision conditions such as macular degeneration and cataracts.

Side Effects of Eating Raw Beets

Food Allergy

Most people who are allergic to beets suffer from food pollen allergy syndrome.

Fruit and vegetable pollens are like the pollens that trigger hay fever, so it’s not surprising that some people experience a moderate reaction to them.

Oxalate Stones

Consumption of oxalate-rich foods, particularly in excessive quantities, can lead to the development of kidney stones in susceptible individuals.

People with renal diseases or prone to developing kidney stones should avoid food items with high oxalate content.

Urine Color

Eating beets can cause a condition called beeturia.

Pigmented components in beets can turn the urine and stool red. It is a standard occurrence, and nothing is alarming about it.

Beet Cultivars

Beets come in many distinct forms. Color, form, and size are all factors that contribute to the vast array of options.

A globe beetroot, sometimes known as an alto, is a long, cylindrical vegetable. Boltardy has a deep red hue and a spherical form. The taste of both kinds is sweet.

Chiogga beets are pale pink and have a mildly pungent flavor compared to other beets. When chopped, these beets reveal distinctive white and pink rings.

Besides being incredibly thick, Detroit beets feature a rich crimson color with rings on cutting. Depending on the period of cultivation, they might be spherical or cylinder shaped.

Like the red beet, the Moneta beet has a rich hue but no rings when cut. Unlike Detroit beets, they lack the sweet flavor.

The Pablo beet is a round, deep scarlet variety with a delightful flavor. Red ace beets and boltardy beets are similar in many ways.

Red Ace has a mild sweetness and a delicate texture.

Nutritional Profile

A hundred grams of raw beetroots have 50 kcal, 2g of protein, and 1.5g of fat. Beetroots are rich in folate, potassium, manganese, and vitamin C.

Beet greens are also very nutrient-dense. One cup (38g) of greens has 8.4kcal, 5g of carbohydrates, and 1g of protein.

Beet greens are rich sources of vitamins A, C, K, and potassium. Beet greens provide 49% of DV for vitamin A, 190% of DV for vitamin K and 19% of DV for vitamin C.

The Final Word

Beets are common root vegetables distinguished by their dark red color.

They have a sweet, earthy flavor. Taste, size, and flavor can vary depending on the beet varietals.

Consuming raw beets is a simple and delicious way to get a variety of essential vitamins and minerals.

Beetroot is high in antioxidants, which aid in the battle against free radical cell damage.

Beets can boost exercise performance by lowering the quantity of oxygen used during physical activity. Because of their high betacyanin content, beets have potent anticancer properties.

They have many other health benefits owing to their high phytochemical and nutritional profile. Raw beets provide a range of vitamins and minerals, including vitamin C, potassium, magnesium, and manganese.

Some people may experience side effects from eating raw beets. They can avoid these side effects with proper knowledge and benefit from the many benefits of beets.