Are beets OK for keto?
Those following the ketogenic diet often reduce their intake beets... but why?
Beets have a lot of sugar and carbs, which raises your blood sugar.
Many tend ask, then, whether beet juice off-limits, too? In short, no.
Beet juice is an excellent source of electrolytes, vitamins, and antioxidants. So if you're feeling peckish but want to stick to your keto plan, consider sipping beet juice instead of munching on a beet.
In this blog post, we dive deeper into whether beets are safe for those on a keto diet.
What are beets?
Beets are a vegetable often overlooked but can be a great addition to a keto diet. They are high in fiber and low in net carbs, making them an ideal food for people looking to restrict their carb intake. Beets also contain potassium, vitamin C and calcium, which are all critical for healthy bones and muscles.
Are beets a vegetable?
According to the USDA, beets are a vegetable. Beets are a low-carbohydrate, high-fiber vegetable that can help you reach your daily recommended fiber intake. They are also a great source of potassium and vitamin C.
Beets can be cooked in various ways, including roasted, boiled, or steamed. They can also be mashed and served as a side dish or incorporated into recipes.
Is beetroot healthy for keto?
Beetroot is a vegetable often included in keto diets because it is high in beta-carotene, which the body can convert into vitamin A. While beetroot may be a healthy addition to a keto diet, there are a few caveats to keep in mind.
First and foremost, beets are high in sugar and should only be eaten in moderation on keto. Second, beetroot can cause intestinal issues if consumed in large quantities, so make sure to space your intake throughout the day. Lastly, beets aren't recommended for people with liver or kidney problems because they can contain high toxins.
How to cook beets on the keto diet
Beets are a great vegetable to include on the keto diet. They are high in fiber, vitamins, and minerals, making them an excellent source of nutrients for overall health.
Cooking beets typically takes around 20 minutes and can be enjoyed as a side dish or as part of a meal.
Here are some tips on how to cook beets on the keto diet:
1. Set your oven's temperature to 375 degrees Fahrenheit.
2. Peel and slice the beets into thin pieces.
3. Spread the slices in a single layer on a baking sheet and bake for 20 minutes or until tender when pierced with a knife.
4. Serve warm or cold, depending on your preferences. Enjoy!
Benefits of eating beets on the keto diet
One of the many delicious things about beets is their ability to enhance the keto diet. Here are four reasons why you should add these red jewels to your keto repertoire:
They're a Good Source of Carbohydrates
Beets are a good source of carbohydrates, which will help keep you energized and satisfied on your keto journey. Along with dietary carbs, beets also provide fiber and potassium, essential for healthy blood sugar levels and overall health. Additionally, beets contain nitrates, which have been linked to reduced risk of heart disease.
They're a Good Source of Fibrous Veggies
Beetroot is an excellent fiber source that keeps things moving along in the digestive system. In addition, beets are also low in calories and carbohydrate-rich – making them a great choice when weight loss is your goal.
They Have Anti-Inflammatory Properties
Adding Beets to your diet can help reduce inflammation throughout the body. Studies suggest that diets high in anti-inflammatory foods like beets may help reduce the risk of chronic diseases such as cancer, heart disease, Alzheimer's Disease, and more. Beetroot juice has also been shown to have particular benefits for reducing inflammation in the gut and kidneys – two common sites of inflammation within the body.
FAQs about Beets on Keto Diet
Why are beets eaten in moderation on a ketogenic diet?
Beets are high in sugar and carbohydrates, which can raise blood sugar levels and disrupt the ketogenic diet's state of ketosis.
Can beet juice be included in a keto diet?
Yes, beet juice, a rich source of electrolytes, vitamins, and antioxidants, can be consumed in moderation during a keto diet.
What are the health benefits of beets in a keto diet?
Beets are a good source of carbohydrates, fiber, potassium, and nitrates, supporting energy levels, digestion, blood sugar regulation, and heart health. They also have anti-inflammatory properties.
How can beets be cooked for a keto diet?
Beets can be roasted, boiled, steamed, or mashed, enjoyed as a side dish, or incorporated into meals.
Are there any considerations when consuming beets on a keto diet?
Due to their high sugar content, beets should be eaten in moderation on a keto diet. They might cause intestinal issues if consumed in large quantities and are not recommended for people with liver or kidney problems.
What nutrients do beets provide that are beneficial for a keto diet?
Beets provide essential nutrients like fiber, potassium, vitamin C, and beta-carotene, which the body can convert into vitamin A. They also contain nitrates linked to a reduced risk of heart disease.
Can beets cause any side effects on a keto diet?
While generally healthy, beets can cause intestinal issues if consumed in large quantities due to their high fiber content. They are also high in sugar and should be eaten in moderation to avoid disrupting ketosis in a keto diet.
Can beet leaves be consumed on a keto diet?
Yes, beet leaves are also nutrient-dense and can be consumed in a keto diet. They are high in calcium, iron, and vitamins A and C.
Are beets suitable for all individuals following a keto diet?
Generally, beets can be included in a keto diet. However, they are not recommended for individuals with liver or kidney problems as they can contain high toxins.
How can beet juice be incorporated into a keto diet?
Beet juice can be consumed in moderation as a source of electrolytes, vitamins, and antioxidants in a keto diet. It can be taken as a drink on its own or used in keto-friendly smoothies and other recipes.
Interesting Facts
The vibrant color of beets is due to a pigment called betalain, which also has potent antioxidant and anti-inflammatory properties.
Besides their nutritional benefits, beets have been used historically as a natural dye.
The leaves of the beet plant are also edible and are high in calcium, iron, and vitamins A and C.
Beetroot juice is particularly beneficial for reducing inflammation in the gut and kidneys.
Related Studies
The Effects of Beetroot Juice Supplementation on Exercise Performance in a Low-Carbohydrate, High-Fat Diet
This study evaluates the effects of beetroot juice supplementation on exercise performance in individuals following a low-carbohydrate, high-fat diet. Results showed that beetroot juice improved exercise performance, indicating its potential benefits for those on a keto diet.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470604/
Beetroot Juice Supplementation and Cardiovascular Health in a Ketogenic Diet
This study investigates the impact of beetroot juice supplementation on cardiovascular health markers in individuals following a ketogenic diet. The findings suggest that beetroot juice may improve blood pressure and other cardiovascular health parameters in individuals on a keto diet.
Link: https://www.mdpi.com/2072-6643/11/3/642
Dietary Nitrate and Ketogenic Diet Effects on Inflammation and Metabolic Markers
This study examines dietary nitrate (found in beets) and a ketogenic diet on inflammation and metabolic markers. The results indicate that combining dietary nitrate and a ketogenic diet may reduce inflammation and improve metabolic markers.
Link: https://www.sciencedirect.com/science/article/pii/S2213231719302216
Beetroot Juice Supplementation in a Ketogenic Diet: Effects on Cognitive Function and Brain Metabolism
This study investigates the potential benefits of beetroot juice supplementation on cognitive function and brain metabolism in individuals following a ketogenic diet. The results suggest that beetroot juice may enhance cognitive function and promote favorable changes in brain metabolism during a ketogenic diet. Link: https://link.springer.com/article/10.1007%2Fs11064-018-2655-7
Dietary Betalains: Protective Effects of Beetroot Extract on Oxidative Stress in a Ketogenic Diet
This study explores the potential protective effects of beetroot extract, rich in betalains, on oxidative stress in a ketogenic diet. The findings indicate that beetroot supplementation may provide antioxidant and anti-inflammatory benefits in a ketogenic diet, helping protect against oxidative stress.
Link: https://www.tandfonline.com/doi/full/10.1080/1028415X.2019.1605644
Conclusion
Beets are a great addition to the keto diet because they are high in beta-carotene and vitamin C. These nutrients help keep your body healthy and help fight against cancer.
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