Is it Healthy to Eat Uncooked Beetroot?

According to a 2021 study, regular consumption of raw beetroot for eight weeks helped reduce fasting blood sugar levels and improve cognitive function. But is it healthy to eat uncooked beetroot? This vibrant root vegetable is packed with nutrients, but understanding both its advantages and potential downsides is key to incorporating it safely into your diet.

Quick Summary

Raw beetroot offers significant health benefits, including higher levels of heat-sensitive vitamins and potent antioxidants like betalains. Potential drawbacks include higher oxalate content and digestive issues for some people. Proper washing and preparation are essential for safety.

Key Points

• Retains More Vitamins: Uncooked beetroot contains higher levels of heat-sensitive Vitamin C and folate, which are beneficial for immune and cardiovascular health.

• High in Antioxidants: Raw beets are rich in betalains, potent antioxidants with significant anti-inflammatory and detoxifying properties.

• Higher Dietary Nitrates: The uncooked form provides more nitrates, which convert to nitric oxide to help lower blood pressure and boost athletic stamina.

• Proper Preparation is Crucial: Raw beetroot must be thoroughly washed and peeled to remove potential soil-borne pathogens and heavy metal contaminants.

• Caution for Certain Individuals: Those prone to kidney stones or with sensitive digestion should limit raw intake due to higher oxalate and fructan content.

• Fiber Benefits: The fiber in raw beets aids digestion and promotes gut health, though it can be harder on sensitive stomachs compared to cooked versions.

• Nutrient Comparison: Raw beets offer superior levels of heat-sensitive nutrients, but cooking reduces oxalates and makes them easier to digest for some.

The Health Benefits of Eating Raw Beetroot

Eating beetroot raw offers the maximum nutritional punch, primarily because heat-sensitive vitamins and compounds remain intact. This powerhouse of a vegetable provides an array of health-promoting benefits, from boosting athletic performance to supporting heart health.

Maximize Nutrient Intake

• High Vitamin C: Raw beetroot retains higher levels of Vitamin C, a crucial antioxidant that supports immune function and collagen production. Cooking can significantly reduce this water-soluble vitamin.
• Higher Folate: Uncooked beets are a superior source of folate (Vitamin B9), which is essential for cell growth, metabolism, and cardiovascular health. Boiling can reduce the folate content by up to 25%.
• Potent Antioxidants: Raw beets contain powerful antioxidants called betalains, responsible for their deep color. These compounds have potent anti-inflammatory properties that can help reduce oxidative stress and aid liver detoxification.

Enhance Athletic Performance

Raw beetroot is especially prized by athletes for its high concentration of dietary nitrates. The body converts these nitrates into nitric oxide, which helps relax and widen blood vessels, increasing blood flow and oxygen delivery to muscles. This can lead to improved endurance and enhanced performance during exercise.

Promote Digestive and Heart Health

The high fiber content in raw beetroot is excellent for digestion, promoting regular bowel movements and supporting overall gut health. Furthermore, the nitrate-to-nitric-oxide conversion helps lower blood pressure, which is beneficial for cardiovascular health.

Potential Risks and How to Mitigate Them

While raw beetroot is generally healthy for most people, there are specific considerations to keep in mind, especially regarding food safety and certain health conditions.

Oxalates and Kidney Health

Beets are naturally high in oxalates, which can contribute to the formation of calcium-oxalate kidney stones in susceptible individuals. People with a history of kidney stones should moderate their intake of raw beets. Boiling can reduce the oxalate content by 60–80%, making cooked beets a safer option for this group. Pairing beets with calcium-rich foods can also help, as calcium binds to oxalates in the gut, preventing their absorption.

Digestive Sensitivity and FODMAPs

For those with irritable bowel syndrome (IBS) or sensitive stomachs, the high fiber and fructan content in raw beets can cause digestive distress, such as bloating, gas, or stomach cramps. In such cases, a gradual introduction of raw beets or consuming smaller servings can help. Cooking can also make the fibers more digestible.

Foodborne Illness

Because beetroot is a root vegetable, it can harbor soil-borne pathogens. Proper food hygiene is critical when preparing raw beetroot. This involves thorough scrubbing under running water and peeling the outer layer, which can harbor contaminants. The Finnish Food Safety Authority has even advised against serving raw grated beetroot in institutional canteens due to outbreaks of sudden-onset gastrointestinal illness.

Comparison: Raw vs. Cooked Beetroot

Feature	Raw Beetroot	Cooked Beetroot (e.g., boiled)
Nutrient Content	Higher Vitamin C, Folate, and Betalains (heat-sensitive).	Lower Vitamin C, Folate, and Betalains due to heat exposure.
Nitrates	High levels, converted to nitric oxide, improving circulation and athletic performance.	Still contains nitrates, but cooking can slightly decrease bioavailability.
Oxalate Content	Higher levels, posing a risk for individuals prone to kidney stones.	Lowered significantly (60–80%), making it safer for those sensitive to oxalates.
Digestibility	High fiber content can be harder to digest for some people with sensitive stomachs.	Fiber is softened, making it gentler on the digestive system.
Taste and Texture	Earthy, crunchy, and slightly sweet.	Softer, sweeter, and less earthy.
Safety	Requires meticulous washing and peeling to avoid soil-borne pathogens.	Cooking eliminates soil bacteria and potential contamination risks.

Safe and Delicious Ways to Incorporate Raw Beetroot

If you have no health concerns related to oxalates or digestion, there are several simple ways to enjoy raw beetroot:

• Grated in Salads: Grate raw beetroot and toss it into your favorite salads for a pop of color and crunchy texture. Pair it with a simple vinaigrette to enhance the flavor.
• Juiced: Blend raw beetroot with fruits and other vegetables like apple, carrot, or ginger for a nutrient-packed detox juice. Be mindful that juicing removes fiber and concentrates sugars.
• Smoothies: Add a small amount of peeled and chopped raw beetroot to your morning smoothie. The natural sweetness can be a great addition to a fruit and yogurt blend.
• In Slaws: Mix finely grated raw beetroot into a fresh slaw with other vegetables like cabbage and carrots.
• Beetroot Carpaccio: Slice raw beets very thinly and arrange them on a plate. Drizzle with a lemon vinaigrette and top with cheese like feta or goat cheese.

Conclusion

Yes, it is healthy to eat uncooked beetroot, and doing so can provide a boost of vitamins and antioxidants that are sensitive to heat. Raw beetroot is particularly beneficial for athletes and those seeking maximum anti-inflammatory and detoxifying effects. However, individuals with a history of kidney stones or sensitive digestion should exercise caution due to the higher oxalate content and fibrous nature. Proper preparation through thorough washing and peeling is crucial for food safety. For most, a balanced approach that includes both raw and lightly cooked beetroot is an excellent way to reap the full spectrum of its nutritional advantages. As with any significant dietary change, it's wise to consider your individual health needs and consult a professional if you have concerns.

References

• [1] The Benefits of Beet Juice, Raw Beets, and Cooked Beets: A Comparative Analysis. Everyday Health. 2025. URL: https://www.everydayhealth.com/nutrients-supplements/what-are-the-benefits-of-beet-juice-vs-cooked-beets/
• [2] Raw Or Boiled? Best Way To Consume Beetroots. NDTV Food. 2025. URL: https://www.ndtv.com/health/raw-or-boiled-best-way-to-consume-beetroots-8469908
• [3] What Is the Healthiest Way to Eat Beets? Stubborn Seed. 2020. URL: https://www.stubbornseed.com/posts/what-is-the-healthiest-way-to-eat-beets

Authoritative Outbound Link

• For more information on the dietary and metabolic considerations of beets, consult a reputable source like the National Institutes of Health.

Frequently Asked Questions

What is the main difference between raw and cooked beetroot?

The main difference lies in nutrient retention and digestibility. Raw beetroot has higher levels of heat-sensitive nutrients like Vitamin C and folate, while cooked beetroot has significantly lower oxalate levels and is easier to digest for some people.

Can raw beetroot cause stomach problems?

Yes, for individuals with sensitive stomachs or conditions like IBS, the high fiber and fructan content in raw beetroot can cause bloating, gas, and stomach cramps. Introducing it gradually can help manage these effects.

How should I wash raw beetroot to make it safe?

It is crucial to thoroughly wash raw beetroot under running water and scrub it with a vegetable brush to remove any soil and potential pathogens. Peeling the outer skin is an additional step for greater safety.

Is it true that raw beetroot can lower blood pressure?

Yes, raw beetroot contains high levels of dietary nitrates, which your body converts to nitric oxide. This compound helps relax and widen blood vessels, which in turn can help lower blood pressure.

Who should be cautious about eating uncooked beetroot?

Individuals with a history of calcium-oxalate kidney stones should be cautious due to raw beets' higher oxalate content. Those with sensitive digestion or IBS should also monitor their intake.

What is beeturia and is it harmful?

Beeturia is a harmless condition where urine and sometimes stool turns a reddish or pink color after eating beets. It is caused by betalain pigments and is not a sign of a health problem.

Can pregnant women eat raw beetroot?

Pregnant women have an increased need for folate, which raw beetroot provides in abundance. However, some concerns exist about potential contaminants in uncooked root vegetables, and a doctor should be consulted before making significant dietary changes, especially during pregnancy.