Does cooking beets reduce anthocyanins? Separating fact from myth

December 2, 2025 •

4 min read

A common nutritional misconception is that beets are a source of anthocyanins, when in reality, their vibrant color comes from a different class of antioxidants called betalains. These pigments, which include red betacyanins, are sensitive to heat, raising the valid question: does cooking beets reduce anthocyanins (or rather, betalains)?

Quick Summary

Cooking reduces the content of heat-sensitive betalain pigments in beets, but may not severely affect their overall antioxidant capacity. Steaming is often the best method to minimize pigment loss.

Key Points

Beets contain Betalains, not Anthocyanins: Beets get their red and yellow color from betalain pigments, a different class of compounds than the anthocyanins found in foods like berries.
Cooking Degrades Betalains: High heat and prolonged cooking times cause the heat-sensitive betalains to break down, leading to color loss.
Steaming is the Best Method for Retention: Steaming helps preserve betalains by avoiding their leaching into water, a significant factor in boiling.
Antioxidant Activity May Remain: Even as betalain pigments degrade, the resulting compounds can retain antioxidant properties, meaning the beet's overall antioxidant capacity may not be severely compromised.
Boiling Causes the Most Loss: Due to their water-soluble nature, betalains are most vulnerable to leaching when beets are boiled directly in water.

The Core Misconception: Beets and Anthocyanins

The most important distinction to make is that beets do not contain anthocyanins. The vivid red and yellow pigments that give beets their signature color are called betalains. While anthocyanins are powerful antioxidants found in other red, blue, and purple foods like berries and red cabbage, they are structurally different from betalains and the two types of pigments do not coexist naturally in the same plant. A study published in the journal Molecules clarifies that anthocyanins are highly unstable at pH values above 3, unlike betalains which are relatively stable in a wider range of pH from 3–7.

What Are Betalains?

Betalains are nitrogen-containing water-soluble pigments divided into two subclasses:

Betacyanins: These are responsible for the red and violet hues in beets. The most common betacyanin in red beets is betanin.
Betaxanthins: These provide the yellow pigments, such as vulgaxanthin.

These phytonutrients are known to provide potent antioxidant and anti-inflammatory support. However, their main weakness is their sensitivity to heat, which is the primary factor influencing pigment loss during cooking.

How Heat Affects Betalain Stability in Beets

Cooking has a significant effect on the betalain content of beets. As heat is applied, betalains begin to break down, a process that is accelerated by both higher temperatures and longer cooking times. Studies have shown that exposing beets to temperatures above 50°C can initiate degradation. This breakdown leads to a visual color change, with the vibrant red turning to a yellowish-brown as the betalains degrade into other compounds like betalamic acid.

The Antioxidant Capacity Surprise

While the vibrant color fades, a fascinating finding from research published in Food Chemistry is that the overall antioxidant capacity of cooked beetroot might not be severely affected by heat. This is because the degradation products formed from the breakdown of betalains can also possess antioxidant properties. So, although cooking reduces the visual pigment, the beet's overall beneficial effects might remain. Further human studies are needed, but this suggests that enjoying cooked beets still offers significant health benefits.

Comparison of Cooking Methods for Betalain Retention

Different cooking methods impact betalain retention in varying ways, primarily due to temperature and contact with water. The table below summarizes the effect of common cooking techniques on beet nutrients.


Cooking Method	Effect on Betalain Content	Key Factors	Pros	Cons
Steaming	Highest retention rate among common methods.	Avoids direct water contact, preserving water-soluble pigments.	Excellent color retention, preserves more nutrients.	Can be a slower method compared to boiling.
Roasting	Moderate to high retention, but depends on time and temperature.	High, dry heat can degrade pigments, especially over longer periods.	Enhances flavor through caramelization.	Slower, higher temperature can cause more degradation.
Boiling	Significant loss due to leaching and high heat.	Betalains are water-soluble and will leach out into the cooking water.	Relatively quick and easy.	Most significant loss of water-soluble pigments and nutrients.
Pressure Cooking	Significant loss of betalains and flavonoids.	High temperature and pressure cause rapid breakdown.	Very fast cooking time.	Leads to substantial degradation of pigments.

Tips for Maximizing Betalain Retention

To preserve the maximum amount of betalains and other valuable nutrients in your beets, consider these techniques:

Steam Instead of Boil: Opt for steaming to prevent the water-soluble pigments from leaching into the cooking water.
Cook Whole and Unpeeled: Wait until after cooking to peel the beets. This helps to protect the pigments inside the root.
Limit High Heat and Time: Cook for the minimum amount of time necessary until tender. For steaming, this may be around 45–60 minutes depending on the size of the beets.
Use the Cooking Water: If you must boil, consider using the water (which will be rich in leached betalains) as a base for soups or sauces.

Beyond the Pigments: The Broader Health Benefits

While the focus is often on the colorful betalains, beets offer other health-promoting compounds. Beets are a rich source of dietary nitrate, which can be converted in the body into nitric oxide, a molecule that helps regulate blood pressure and may improve athletic performance. Betalains themselves are associated with significant health benefits including:

Anti-inflammatory effects: Beets can help fight inflammation in the body.
Antioxidant protection: Their compounds scavenge free radicals, protecting cells from damage.
Anticancer properties: Some studies suggest betalains may inhibit tumor growth.

Learn more about betalain stability here

Summary of Cooking and Beets

In conclusion, the premise that cooking beets reduces anthocyanins is flawed because beets don't contain them; they contain betalains. However, cooking does degrade betalains, with the degree of loss depending on the method. High heat and direct contact with water accelerate this breakdown. Steaming and minimizing cooking time are the most effective ways to preserve the highest concentration of betalains and maintain the beet's bright color. Despite the potential pigment loss, the overall antioxidant capacity remains significant, and beets continue to offer a range of health benefits whether raw or cooked.

Frequently Asked Questions

The primary red pigment in beets is a betalain called betacyanin, specifically betanin. It is a water-soluble pigment that is distinct from anthocyanins.

Steaming is the most effective cooking method for preserving betalains because it avoids direct contact with water, which minimizes the leaching of these water-soluble pigments.

Boiling causes more loss because the water-soluble betalains leach out of the beets and into the surrounding water. Since steaming does not involve direct immersion, this leaching is avoided.

Not entirely. While the red betalain pigments may degrade with heat, studies suggest that the breakdown products can also have antioxidant activity, so the beet's total antioxidant capacity might not be severely affected.

Yes, it is best to cook beets with the skin on and peel them afterward. This protects the water-soluble pigments from leaching out and helps retain color and nutrients.

The colored water from boiling beets contains leached betalains. You can repurpose this nutrient-rich liquid as a base for soups, sauces, or to add color to other dishes like rice or pasta.

Betalains are powerful antioxidants that possess anti-inflammatory and potential anti-cancer properties. They are also being researched for their effects on metabolic syndrome.