Are beets keto? Exploring the Nutritional Value of Beets on a Ketogenic Diet
If you’re following a ketogenic diet, you might be wondering whether or not certain foods, such as beets, are acceptable. A common ingredient in salads, smoothies, and roasted foods is the root vegetable beet. How do they fit into a low-carb, high-fat diet despite their bright red color and sweet flavor? In this post, we’ll examine the nutritional benefits of beets and see if a ketogenic diet might use them.
What is the ketogenic diet?
Recent years have seen a rise in popularity for the low-carb, high-fat ketogenic diet. The diet’s objective is to induce a state of ketosis in your body, where it uses fat as fuel rather than carbohydrates for energy. Your carbohydrate intake must be dramatically reduced while your fat intake must be significantly increased to achieve this.
What are beets and what nutrients do they contain?
Beets, usually referred to as beets, are a type of root vegetable that are related to spinach and chard. They include significant amounts of fiber, vitamin C, potassium, and iron, among other vitamins and minerals. Moreover, they contain betalains, an antioxidant that gives them their characteristic hue.
Nutritional Value of Beets
One cup of raw beets contains approximately:
- 58 calories
- 13 grams of carbohydrates
- 4 grams of fiber
- 9 grams of sugar
- 2 grams of protein
- 34% of the daily recommended value of folate
- 28% of the daily recommended value of manganese
- 15% of the daily recommended value of potassium
- 14% of the daily recommended value of vitamin C
How Many Carbs Are in Beets?
The quantity of carbohydrates in a food should be taken into account when following a ketogenic diet. One cup of cooked beets has about 13 grams of net carbohydrates, which is a significant amount for beets. For someone strictly following a ketogenic diet, which normally caps daily carb intake at 20–50 grams, this can be a large quantity of carbohydrates.
Are beets keto-friendly?
Yes, if eaten in moderation, beets can be keto-friendly. Approximately 8 grams of net carbohydrates are included in one cup of raw beets, which is a bit much for anyone following a rigorous ketogenic diet. Beets are abundant in fiber as well, which may help balance out their carbohydrate level. Beets are a nutritious addition to any diet because they are also loaded with nutrients, including folate, potassium, and vitamin C.
Can beets fit into a keto diet?
Beets can be included in moderation, even if they may be too high in carbohydrates for some people following a ketogenic diet. Beets can be used sparingly as a garnish or flavor enhancer in recipes that are otherwise low in carbohydrates. This is one way to eat beets when following a ketogenic diet. A modest amount of roasted beets, for instance, can add color and flavor to a salad without adding a lot of carbohydrates.
Another plausible choice is to relish beets in the form of a low-carb beetroot powder, which can be integrated into smoothies or other culinary creations to bestow the nutritional perks of beets without the soaring carbohydrate content. Nonetheless, it is paramount to scrutinize the label of any beetroot powder to ensure it does not contain added saccharides or other high-carbohydrate constituents.
Health benefits of beets
The many health advantages of beets include:
- Lowering blood pressure: beet nitrates have the potential to reduce blood pressure by helping to widen blood capillaries and enhance blood flow.
- Improving exercise performance: By lowering the quantity of oxygen required to produce energy during exercise, the nitrates in beets can also increase endurance.
- Supporting liver function: Compounds in beets have been shown to support liver health and prevent liver damage.
- Promoting healthy digestion: beets’ fiber can aid in promoting a normal digestive process and preventing constipation.
- Supports Brain Health: Betaine, a substance found in beets, may aid in reducing brain inflammation and enhancing cognitive performance.
Other keto-friendly vegetables to consider
There are many choices available if you’re seeking low-carb vegetables to include in your keto diet. Some vegetables suitable for the keto diet include:
- Leafy greens like spinach, kale, and arugula
- Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts
- Low-carb fruits like avocados and berries
- Other low-carb vegetables like zucchini, cucumbers, and peppers
How to Incorporate Beets into Your Keto Diet
Here are some suggestions for including beets in your keto diet:
- Roasted beets may be a fantastic addition to salads or a side dish when they are roasted, since it brings out their inherent sweetness.
- Beet Greens: Beet greens can be sautéed with garlic and olive oil for a delightful side dish. They are also packed with fiber and minerals.
- Beet Juice: Nitrates and antioxidants are among the nutrients contained in beet juice, which is an excellent method to consume them.
- Pickled beets: Beet pickles are a delicious complement to a charcuterie platter or as a sandwich topping.
Recipe ideas that are easy to make and delicious:
- Roasted Broccoli with Parmesan Cheese: Olive oil, salt, and pepper should be added to the broccoli florets before roasting for 20 to 25 minutes at 400 degrees Fahrenheit. Cheese and Parmesan should be added just before serving.
- Sautéed Spinach with Garlic and Lemon: Garlic cloves are minced, and a pan is heated with olive oil over medium heat. Cook the added spinach until it wilts. Just before serving, squeeze some lemon juice on top.
- Grilled Zucchini with Feta Cheese: Brush the zucchini with olive oil after thinly slicing it into rounds. 3–4 minutes per side on a hot grill, then top with feta cheese crumbles before serving.
High-Carb Vegetables to Avoid on Keto
The following high-carb veggies have to be avoided when following a ketogenic diet:
One medium-sized potato contains about 30 grams of carbohydrates, making it one of the veggies with the highest carb counts. As a result, they are a strict no-no for anybody following the keto diet.
- Sweet Potatoes
Although sweet potatoes are sometimes promoted as being healthier than regular potatoes, they nevertheless contain too many carbohydrates to be consumed in a ketogenic diet. The amount of carbohydrates in one medium-sized sweet potato is about 20 grams.
Root vegetables like beets are frequently included in salads and smoothies. Nonetheless, a single cup of beets contains about 13 grams of carbohydrates, making them likewise relatively heavy in carbohydrates.
A common vegetable that is used in salads and other cuisines is carrots. Nonetheless, a medium-sized carrot has about 6 grams of carbohydrates, making it relatively high in carbohydrates.
Starchy vegetables like corn are frequently utilised in foods like popcorn and cornbread. Yet, a single cup of maize has about 30 grams of carbs in it, making it also very high in carbohydrates.
Low-Carb Vegetables to Include on Keto
Let’s look at some low-carb veggies that are ideal for the ketogenic diet now that we’ve spoken about the high-carb vegetables to avoid:
A cruciferous vegetable with a low carbohydrate content and high nutritional value is broccoli. Just 6 grams of carbohydrates are found in one cup of chopped broccoli.
A versatile vegetable, cauliflower can take the place of high-carb items like rice and potatoes. Just 3 grams of carbohydrates are present in a single cup of chopped cauliflower.
The leafy green vegetable spinach is abundant in nutrients and low in carbohydrates. One gram of carbohydrates can be found in one cup of raw spinach.
The summer squash known as zucchini is low in carbohydrates and versatile. Only 4 grams of carbohydrates are found in one cup of sliced zucchini.
The avocado fruit is high in healthy fats and low in carbohydrates. The amount of carbohydrates in one medium-sized avocado is about 9 grams.
Hence, beets may not be good for everyone following a ketogenic diet because of their high carb content. Yet, as a garnish or taste enhancer, they can still be eaten in moderation. There are a variety of low-carb vegetables available if that’s something you’re interested in including in your diet.
Can I eat beets on a keto diet?
Despite their relatively high glucose content, beets can be used as a garnish or flavoring in moderation.
Can I eat beetroot powder on a keto diet?
As long as it doesn’t contain additional sugars or other high-carb substances, you can drink beetroot powder while following a ketogenic diet.
How many carbs can I have on a keto diet?
Depending on your unique needs and objectives, the amount of carbs you can eat when following a ketogenic diet can change. Nevertheless, most individuals following a strict ketogenic diet try to keep their daily carbohydrate intake to 20–50 grams.
Are there any other health benefits to beets?
Undoubtedly, beets have a number of health advantages, such as enhancing athletic performance, assisting liver function, and fostering a healthy digestive system.
What are some other keto-friendly vegetables I can eat?
Leafy greens, cruciferous vegetables, low-carb fruits, and other non-starchy veggies, including peppers, zucchini, and cucumbers, are some other low-carb vegetables to take into account when following a ketogenic diet.
Are roasted beets keto-friendly?
Due to their high carbohydrate content, roasted beets are often not regarded as keto-friendly foods. Around 16 grams of carbohydrates are found in one cup of roasted beets, which may be too many for anyone on a strict ketogenic diet.
Is pickled beetroot keto-friendly?
Depending on how they are made, pickled beets may be keto-friendly. Certain pickled beetroot recipes could have sugar added to them, which raises the carbohydrate level and renders them inappropriate for a ketogenic diet. Pickled beetroot might be a good option for people on a ketogenic diet, provided that it is produced without added sugar or other components that have a high carbohydrate content.
Is beet juice keto-friendly?
Because of its substantial sugar level, beet juice is often not regarded as keto-friendly. Up to 22 grams of carbohydrates can be found in one cup of beet juice, which may be too much for people who strictly adhere to the ketogenic diet.
Are beets keto?
Due to their high carbohydrate content, beets are not recommended for the ketogenic diet. It can be difficult to stay under the daily carbohydrate allowance for a ketogenic diet because one cup of cooked beets has about 16 grams of carbohydrates, which can quickly accumulate if eaten in excessive amounts.
- “Are Beets Keto-Friendly?” by Dr. Anthony Gustin, Perfect Keto – https://perfectketo.com/are-beets-keto-friendly/
- “Beetroot Powder Benefits, Uses and Side Effects” by Dr. Axe – https://draxe.com/nutrition/beetroot-powder/
- “The Ketogenic Diet: A Detailed Beginner’s Guide to Keto” by Kris Gunnars, Healthline – https://www.healthline.com/nutrition/ketogenic-diet-101
- “9 Impressive Health Benefits of Beets” by Kris Gunnars, Healthline – https://www.healthline.com/nutrition/foods/beetroot
- “Low-Carb Vegetables: A Complete Guide to the Best and Worst” by Franziska Spritzler, Healthline – https://www.healthline.com/nutrition/low-carb-vegetables