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Can You Eat Beets Raw? The Definitive Guide

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David Larsen
I’m a husband, dad, food blogger, photographer, writer, social media boss, entrepreneur.

Beets, also known as beetroot, are a root vegetable that has gained substantial popularity in various cuisines around the world. Known for their vibrant red color and distinct earthy flavor, beets are a versatile ingredient that can be used in everything from salads and soups to pickles and desserts. In addition to their culinary uses, beets are also packed with essential nutrients, making them a healthy addition to any diet.

But while most people are familiar with cooked beets—either boiled, roasted, or pickled—a question that often arises is whether or not you can eat beets raw.

This article aims to explore this query in detail, examining the nutritional profile of beets, the pros and cons of eating them raw versus cooked, and how best to prepare them if you choose to eat them raw. So, let’s delve into the world of this vibrant, nutrient-rich vegetable and discover the answer to the question: ‘Can you eat beets raw?’

Related: Can You Eat Beet Greens? The Benefits & Nutrition Facts Explained

Can You Eat Beets Raw?

beets raw

Yes, you can eat beets raw. Raw beets have a crunchy texture and a fresh, earthy flavor. They can be grated or thinly sliced and added to salads, smoothies, or juices. However, some people might find the taste of raw beets too strong or earthy, so it’s a matter of personal preference. Always remember to wash and peel them properly before consuming.

Nutritional Profile of Beets

Beets, also known as beetroot, have a robust nutritional profile that makes them beneficial for health. A serving of raw beets (approximately 136g) contains approximately 58 calories, 0.2g fat, 2.2g protein, and 13g carbohydrates. Of these carbohydrates, 9.2g come from sugars, and 3.8g come from dietary fiber[^1^][^2^][^3^].

This root vegetable is also an excellent source of essential vitamins and minerals. Beets are rich in folate, providing around 27% of the Recommended Dietary Allowance (RDA) per 100g[^4^]. They are also a good source of potassium, with 442mg per serving[^2^]. Other nutrients found in beets include magnesium, vitamin C, and beneficial plant compounds.

In addition to their rich nutrient content, beets also offer several health benefits. They have anti-inflammatory properties[^5^], are high in fiber which aids digestion[^5^], and are rich in nitrates, which can help lower blood pressure and improve heart health[^5^]. It’s also worth noting that while cooking can reduce the folate content of beets[^4^], many of their other nutrients remain relatively stable during the cooking process.

So, to answer the initial question: Yes, you can eat beets raw. They provide a wealth of nutrients and health benefits whether you choose to consume them raw or cooked. If you prefer raw beets, they can be grated or thinly sliced and added to salads or used as a garnish for dishes.

[^2^]: Verywell Fit [^3^]: Nutrition Value [^4^]: Nutrition And You [^5^]: Cleveland Clinic

Eating Beets Raw: Pros & Cons

Eating beets raw has its share of pros and cons, much like any other food item. Let’s take a look at some of these aspects:

Pros of Eating Raw Beets

  1. Preservation of Nutrients: One of the main benefits of eating raw beets is that it helps to preserve their nutritional content. Cooking can lead to the loss of certain vitamins and minerals, particularly water-soluble ones like vitamin C and B vitamins[^1^]. Eating beets raw ensures you get the maximum benefit from these nutrients.
  2. Fresh Taste: Raw beets have a crisp texture and fresh, earthy taste that can be a great addition to salads and other dishes. They can add a refreshing crunch and vibrant color to your meals.
  3. Versatility: Raw beets can be juiced, grated, or sliced thinly and used in a variety of dishes, offering a lot of versatility in the kitchen.

Cons of Eating Raw Beets

  1. Strong Flavor: While some people enjoy the earthy flavor of raw beets, others may find it too strong or overpowering. This robust flavor can be mellowed by cooking.
  2. Hard Texture: Raw beets are quite hard and can be difficult to chew if not prepared correctly. Grating or slicing them thinly can help, but those with dental issues might still find them challenging to eat raw.
  3. Staining: Beets, especially red ones, can stain your hands, clothes, and kitchen equipment. This is true whether they’re raw or cooked, but it’s something to keep in mind when preparing them.
  4. Possible Digestive Issues: Some people might experience bloating or stomach upset from eating raw beets due to their high fiber content[^2^]. Cooking can make them easier to digest.

[^1^]: Harvard Health Publishing [^2^]: Healthline

How to Prepare Raw Beets

Preparing raw beets can be a bit messy due to their ability to stain, but with the right techniques, you can minimize the mess and maximize their flavor. Here’s how you can prepare and use raw beets:

Preparing Raw Beets

  1. Wash Thoroughly: Start by washing the beets under cold water, gently scrubbing with a vegetable brush to remove any dirt or debris.
  2. Peel Carefully: Use a vegetable peeler to remove the skin. You might want to wear gloves to prevent your hands from getting stained.
  3. Slice, Dice, or Grate: Depending on your recipe, you can slice, dice, or grate the beets. For salads, grating or thinly slicing the beets is often best.

Using Raw Beets in Dishes

Once your beets are prepared, there are many ways to incorporate them into your meals:

  1. Salads: Grated or thinly sliced raw beets add a beautiful color and a crisp, earthy flavor to salads. They pair well with citrus fruits, goat cheese, nuts, and a variety of dressings.
  2. Smoothies: Raw beets can be added to smoothies for an extra nutrient boost. Their sweet flavor pairs well with berries, citrus fruits, and leafy greens.
  3. Sandwiches and Wraps: Thinly sliced raw beets can add a crunchy texture and fresh taste to sandwiches and wraps.
  4. Salsas and Slaws: Mix diced or grated raw beets with other fruits and vegetables to create colorful salsas or slaws.
  5. Juices: Juicing raw beets is another popular option. Beet juice is sweet and can be combined with other fruits and vegetables like carrots, apples, or cucumbers.

The Impact of Cooking on Beets

Cooking has a significant impact on beets, altering their texture, flavor, and nutritional profile. Here’s how:

Texture and Flavor

Raw beets have a hard, crunchy texture and a strong earthy flavor. When cooked, they become soft and sweet. The method of cooking can also influence the texture and flavor. For instance, boiling or steaming makes beets tender but maintains their earthy flavor, while roasting brings out their natural sweetness[^1^].

Nutritional Profile

Cooking beets decreases the bioavailability of dietary nitrate, meaning raw beets deliver more dietary nitrate[^2^]. Dietary nitrate has been shown to lower blood pressure and enhance athletic performance[^7^].

Heat can destroy some of the betalain pigments in beets, which are responsible for their vibrant color and have antioxidant properties[^4^]. However, cooking doesn’t eliminate all health benefits. Cooked beets still provide valuable nutrients like fiber, folate, and manganese[^8^].

Raw vs. Cooked Beets

While both raw and cooked beets have health benefits, there are some differences due to the cooking process.

Raw beets retain more betalains and dietary nitrates, which may offer more potent antioxidant effects and cardiovascular benefits[^2^][^4^]. They’re also more likely to provide a higher level of vitamin C, as this nutrient can be reduced with heat[^1^].

On the other hand, cooking beets makes them easier to chew and digest, which can be advantageous for those with digestive concerns[^6^]. Plus, some people find the mellowed flavor of cooked beets more palatable[^1^].

In conclusion, whether you choose to eat beets raw or cooked may depend on your personal preference, health needs, and how you plan to use them in your meals.

[^1^]: Illinois Times [^2^]: Train Right [^4^]: Almanac [^6^]: Research Gate [^7^]: Salad Master [^8^]: Healthline

Expert Opinions

From my search, I found several perspectives from nutritionists and dietitians on eating beets raw:

  1. A study published in the journal “Food & Function” emphasized the importance of minimally processed foods, which include raw vegetables like beets. The authors noted that such foods are more satiating and less hyperglycemic than ultra-processed foods[^1^].
  2. In an article discussing meat in human nutrition, it was mentioned that beetroot juice can be used as a natural dye. This is an indirect acknowledgment of the nutritional value of beets, indicating that they can be consumed raw or cooked[^2^].
  3. A bariatric patient’s diet, as described by the Toruń Society of Dietetics, recommends eating as many vegetables as possible in raw and cooked forms, including beetroot[^4^].
  4. An article on dietary supplements in sports suggests that while beetroot can be eaten pre-competition for its nitrate content, it may not always be practical. This implies that raw beetroot can be beneficial for athletic performance but might be difficult to consume in necessary quantities[^5^].
  5. A blog post on by a dietitian suggested incorporating a variety of fresh vegetables, including beets, into one’s diet to support metabolic health[^6^].

[^1^]: Food & Function [^2^]: [^4^]: UMK Repository [^5^]: Human Kinetics Journals [^6^]:


can you eat beets raw

In conclusion, beets, whether raw or cooked, are packed with essential nutrients and provide a host of health benefits.

Raw beets have a crunchy texture and a strong, earthy flavor. They retain more dietary nitrates and betalains, which are known for their antioxidant effects and cardiovascular benefits. Raw beets also tend to contain more Vitamin C as compared to their cooked counterparts. They can be incorporated into various dishes like salads, smoothies, sandwiches, wraps, and juices.

Cooking beets changes their texture to soft and sweet, and it can make them easier to chew and digest. While the cooking process can reduce some nutrients, cooked beets still offer valuable nutrients like fiber, folate, and manganese.

The perspectives from nutritionists and dietitians suggest that incorporating raw vegetables, including beets, into one’s diet can support overall health. However, the choice between raw and cooked may ultimately come down to personal preference, dietary needs, and how one plans to use them in meals.

Therefore, eating beets raw can definitely be beneficial, but it’s not the only way to enjoy this versatile vegetable. Whether you choose to eat them raw or cooked, beets can make a nutritious addition to your diet.

FAQs about Eating Beets Raw

Can you eat beets raw?

Yes, beets can be eaten raw. They have a crunchy texture and an earthy flavor when consumed raw.

Are raw beets good for you?

Absolutely! Raw beets retain more dietary nitrates and betalains which have antioxidant effects and cardiovascular benefits. They also tend to contain more Vitamin C compared to cooked beets.

What are the health benefits of raw beets?

Raw beets offer several health benefits, including potent antioxidant effects, cardiovascular benefits, and a higher level of Vitamin C. They are also more satiating and less hyperglycemic than ultra-processed foods.

How can I incorporate raw beets into my diet?

You can grate or slice raw beets and add them to salads, sandwiches, or wraps. You could also blend them into smoothies or juices.

Do raw beets taste good?

The taste of raw beets is subjective. They have a strong, earthy flavor that some people enjoy, while others prefer the sweeter taste of cooked beets.

Are there any risks associated with eating raw beets?

Eating raw beets is generally safe for most people. However, beets are high in oxalates, which can contribute to kidney stones in susceptible individuals. As with any food, it’s important to consume beets in moderation as part of a balanced diet.

Do raw beets have more nutrients than cooked beets?

Raw beets may retain more of certain nutrients like dietary nitrates, betalains, and Vitamin C than cooked beets. However, cooked beets still provide valuable nutrients like fiber, folate, and manganese.

Is it better to eat beets raw or cooked?

Both raw and cooked beets have health benefits. The choice between raw and cooked may depend on personal preference, dietary needs, and how one plans to use them in meals.

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