Exploring the Best Methods: What is the healthiest way to eat a beet?

October 4, 2025 •

4 min read

According to the National Center for Biotechnology Information, beets are one of the richest dietary sources of nitrates, which convert to nitric oxide in the body. For this reason and many others, understanding what is the healthiest way to eat a beet is key to unlocking its full nutritional potential. The optimal method can vary depending on your specific health goals, as different cooking techniques impact nutrient content in distinct ways.

Quick Summary

The healthiest way to consume beets involves weighing whether raw or cooked methods best suit your goals, as each offers unique benefits. Raw preparation preserves heat-sensitive vitamins, while steaming retains most nutrients without significant loss. Roasting is excellent for flavor but requires lower temperatures to protect antioxidants. Proper preparation and pairings can maximize benefits.

Key Points

Raw is nutrient-dense: Raw beets offer the highest levels of heat-sensitive vitamin C, folate, and antioxidants like betalains.
Steaming is optimal for cooking: Steaming retains more water-soluble vitamins and preserves the most nutrients compared to boiling.
Roast at lower temperatures: To preserve antioxidant activity while enjoying caramelized sweetness, roast beets at a temperature below 350°F / 180°C.
Juicing removes fiber, concentrates nitrates: Juicing provides a rapid dose of nitrates for improved athletic performance but eliminates beneficial dietary fiber.
Cooking improves digestibility: Heat softens the fiber in beets and reduces oxalate content, making them easier to digest for many individuals.
Pair with healthy fats and Vitamin C: Consuming beets with healthy fats and Vitamin C-rich foods enhances overall nutrient absorption and benefits.
Don't forget the greens: Beet greens are edible and full of nutrients, and can be sautéed like other leafy greens.

Beets are widely celebrated for their vibrant color and robust nutritional profile, packed with essential vitamins, minerals, fiber, and potent antioxidants called betalains. Choosing the right preparation method is crucial for maximizing these health benefits, as heat can affect different nutrients in various ways. While raw beets offer the highest concentration of certain compounds, careful cooking can also be incredibly beneficial, especially for those with sensitive digestion.

Raw vs. Cooked Beets: A Nutritional Breakdown

The fundamental choice of eating beets raw or cooked determines which nutrients you prioritize. Raw preparation is best for preserving heat-sensitive components, but cooking can make other nutrients more accessible.

The Benefits of Raw Beets

Raw beets contain the maximum level of heat-sensitive nutrients like vitamin C, folate, and betalain antioxidants. This approach is ideal for anyone looking to maximize their intake of these specific vitamins. The intact cellular structure of raw beets also provides the highest amount of dietary fiber, which is excellent for digestive health and blood sugar regulation.

How to eat raw beets:
- Grated in salads: Adds a pop of color and earthy flavor. Pair with a citrus vinaigrette to enhance taste and stabilize betalains.
- Blended in smoothies: Combining raw beet with fruits like apple, orange, or ginger creates a powerful, nutrient-dense drink.
- Thinly sliced carpaccio: Marinate thin slices with olive oil, lemon juice, and herbs for a refreshing appetizer.

The Advantages of Cooked Beets

While some nutrients diminish with heat, cooking offers distinct advantages. For instance, cooking softens the fiber in beets, making them easier to digest for those with sensitive stomachs or conditions like IBS. Heat also breaks down oxalic acid, which can be a concern for individuals prone to kidney stones.

Best Cooking Methods for Nutrient Retention

If you prefer cooked beets, not all methods are created equal. The key is to choose low-heat or low-water methods to minimize nutrient loss.

Steaming: The Gold Standard

Steaming is often recommended as the healthiest cooking method for beets because it minimizes nutrient loss from water-soluble vitamins like folate and preserves the vibrant color. It also requires relatively little time and keeps beets moist and flavorful.

Low-Temperature Roasting

Roasting caramelizes the beets' natural sugars, enhancing their sweetness and creating a rich, earthy flavor. To retain the maximum antioxidant activity, roast at lower temperatures (below 350°F / 180°C). Wrapping the beets in foil also helps trap steam, ensuring they remain tender.

Minimal Water Boiling

Boiling beets can result in significant nutrient loss, as water-soluble vitamins leach into the cooking water. If you must boil, use as little water as possible and cook for the shortest time needed. The lost nutrients in the water, however, can be used for soups or stocks to minimize waste.

Juicing, Blending, and Fermenting Beets

Alternative preparations like juicing, blending, and fermenting offer unique nutritional profiles, each with trade-offs.

Juicing: Excellent for a concentrated dose of dietary nitrates, which can improve athletic performance and lower blood pressure. The downside is the removal of dietary fiber.
Blending: A middle ground between whole beets and juice, blending breaks down cell walls for enhanced nutrient release while retaining all the fiber.
Fermenting: Creating lacto-fermented beets, like kvass, can introduce beneficial probiotics for gut health while preserving betalain content.

How to Maximize Nutrient Absorption

Beyond preparation, pairing beets with complementary foods can boost their health benefits.

Pair with healthy fats: Consume beets with a source of healthy fats, like extra virgin olive oil, nuts, or seeds, to maximize the absorption of fat-soluble nutrients.
Combine with Vitamin C: Eating beets with foods rich in Vitamin C (citrus fruits, bell peppers) enhances the conversion of nitrates to beneficial nitric oxide.
Eat the greens: The leafy tops of beets are edible and packed with nutrients. Sauté them with garlic and olive oil for a delicious side dish.

Comparison of Preparation Methods


Feature	Raw Beets	Steamed Beets	Roasted Beets
Nutrient Retention	Maximum vitamin C, folate, and antioxidants	Excellent retention of water-soluble vitamins	Good retention if roasted at lower temperatures
Digestibility	High fiber content can be challenging for some	Softens fiber, making it easy to digest	Softens and intensifies natural sweetness
Oxalate Content	Highest concentration of oxalates	Reduced, as some oxalates leach out	Reduced, as oxalates break down with heat
Best For	Maximizing antioxidant intake, smoothies	Balanced nutrition, vibrant color, meal prep	Enhanced sweetness, deeper flavor
Texture	Crunchy and firm	Tender and juicy	Soft and intensely flavored

Conclusion: Finding the Right Balance

Ultimately, there is no single "healthiest" way to eat a beet. The best method depends on your health needs, digestive comfort, and taste preferences. If your primary goal is to maximize heat-sensitive vitamins and fiber, consuming beets raw in salads or smoothies is the best choice. For a more digestible option that still retains a high concentration of nutrients, steaming is an excellent method. Roasting provides a sweeter flavor profile, and when done at lower temperatures, it can still be highly nutritious. A balanced approach that incorporates a variety of preparation methods, including fermenting for gut health, is ideal for receiving the full spectrum of health benefits from this versatile root vegetable.

For more detailed nutritional research on beet components, the National Center for Biotechnology Information is an authoritative resource.

Frequently Asked Questions

Eating beets raw preserves the maximum amount of heat-sensitive vitamins (like Vitamin C) and antioxidants (betalains), along with the highest fiber content. Cooked beets, particularly when steamed, are still very healthy and are easier to digest for some individuals.

Steaming is considered the best cooking method for preserving the majority of beet nutrients, including water-soluble vitamins like folate, as it minimizes nutrient leaching into water.

Roasting beets does not destroy all nutrients. To minimize nutrient loss, especially heat-sensitive antioxidants, it is best to roast them at lower temperatures (e.g., 350°F / 180°C) and for shorter periods.

Beet juice provides a concentrated source of nitrates for rapid absorption, which is particularly beneficial for athletic performance. However, juicing removes the fiber, which is essential for digestive health and blood sugar regulation.

For easier digestion, cooking the beets, especially by steaming or roasting, is recommended. This process softens the fiber, making it gentler on the digestive system.

Pair beets with healthy fats, like olive oil, nuts, or seeds, to aid in the absorption of fat-soluble nutrients. Combining them with Vitamin C-rich foods also enhances the conversion of nitrates to nitric oxide.

Yes, beet greens are highly nutritious and can be eaten. They can be cooked similarly to other leafy greens, such as spinach or Swiss chard, by sautéing or braising.

Pickling can be a healthy option, especially if prepared with minimal added sugar. Fermenting beets can also introduce beneficial probiotics for gut health.