Understanding SuperBeets and the Ketogenic Diet
At its core, the ketogenic diet is a very low-carb, high-fat plan that forces the body into a metabolic state called ketosis, where it burns fat for fuel instead of glucose. To maintain ketosis, a person must strictly limit their daily carbohydrate intake, typically to 20–50 grams of net carbs. Beetroot, the primary ingredient in SuperBeets, is a root vegetable known for being high in carbohydrates, which can cause confusion for keto dieters. However, beetroot powder is a concentrated form used in small quantities, so its overall impact depends on the specific product and serving size.
The Nutritional Breakdown of SuperBeets Powder
HumanN, the manufacturer of SuperBeets, provides clear nutritional information for its standard beet powder product. According to the label, a single 5-gram serving (one teaspoon) of the original powder contains approximately:
- Calories: 15
- Total Carbohydrates: 4g
- Total Sugars: 3g (includes 0g added sugars)
- Protein: 1g
- Fat: 0g
For many on a ketogenic diet, fitting 4 grams of carbohydrates into a daily allowance is manageable, especially since it's a relatively small portion. The standard powder is sweetened with stevia and contains no added sugars, making it a viable option for those counting their macros carefully. The carbs come from the natural sugars and fiber present in the beetroot itself.
Different SuperBeets Products: A Critical Distinction
Not all SuperBeets products are created equal when it comes to carbohydrate content. For a keto dieter, this is a crucial distinction. The company offers several variations, and some are definitively not keto-friendly.
- Standard SuperBeets Powder (Black Cherry, Original Apple): As noted, this product is low in carbs per serving and can be incorporated into a ketogenic diet with careful tracking.
- SuperBeets Heart Chews: These are a different story. Marketed for heart health, the chews are a convenient, on-the-go option, but they contain significantly more carbs and added sugars. Each serving of two chews contains 9g of carbohydrates and 4g of sugar, which is sourced from raw cane sugar. Consuming these could easily exceed a strict keto carb limit and knock a user out of ketosis.
- SuperBeets Energy Plus: This product is similar to the standard powder in its carb profile, containing 4g of total carbohydrates per serving, plus other ingredients like green tea extract for a mild caffeine boost. It remains a keto-compatible option if macros are carefully tracked.
- SuperBeets Collagen Powder: This version is specifically formulated to be keto-friendly and contains added collagen peptides. It is often a safer choice for those wanting to combine the benefits of beets and collagen without compromising ketosis.
Comparison: SuperBeets Powder vs. Heart Chews
For a clear picture of the differences, here is a comparison table outlining the nutritional profile of the two most popular SuperBeets formats.
| Feature | SuperBeets Powder (Standard) | SuperBeets Heart Chews |
|---|---|---|
| Serving Size | 1 teaspoon (5g) | 2 chews |
| Total Carbohydrates | 4g | 9g |
| Sugars | 3g (0g added) | 4g (from raw cane sugar) |
| Calories | 15 | 40 |
| Sweetener | Stevia | Raw cane sugar and stevia |
| Keto Friendliness | Yes (in moderation) | No (not for a strict diet) |
Incorporating SuperBeets into Your Keto Lifestyle
If you decide to include SuperBeets powder in your keto diet, a few strategies can help you do so effectively.
- Track Your Intake: The most important step is to log your intake of SuperBeets powder and its 4g of carbohydrates in your daily macro tracker. This ensures you don't accidentally consume too many carbs from other sources and remain in ketosis.
- Limit Serving Size: Stick to the recommended single serving of one teaspoon per day. Doubling up can quickly add up to 8g of carbs, which may not be feasible for a very strict keto regimen.
- Choose the Right Product: Always opt for the standard powder or another explicitly labeled keto-friendly product. Read the ingredients list and nutritional panel to avoid hidden sugars, especially in chewable or flavored versions.
- Time Your Intake Strategically: For athletes on keto, consuming SuperBeets as a pre-workout supplement can be beneficial. The nitrates in beets are converted to nitric oxide, which has been shown to improve blood flow and exercise performance. Timing your intake before a workout can utilize these carbs for energy during exercise.
Benefits of Nitric Oxide on Keto
Beetroot powder is prized for its ability to boost nitric oxide production. Interestingly, research suggests that a ketogenic state itself can also contribute to improved endothelial function through increased nitric oxide production, further complementing the effects of beet powder. This increased nitric oxide may help improve blood flow, oxygen delivery, and lower blood pressure. Some athletes find that beet powder can boost their stamina and endurance, which can be particularly useful when adapting to a fat-fueled, ketogenic state. For more detailed information on athletic performance and beetroot, explore reliable sources like this systematic review: Pubmed Research on Beetroot Supplementation and Exercise Performance.
Conclusion
For those on a ketogenic diet, the answer to whether SuperBeets is keto friendly is nuanced and depends heavily on the specific product. The standard SuperBeets powder, with its modest 4g of carbohydrates per teaspoon, can be safely integrated into a keto diet when used in moderation and with careful macro tracking. Products like the SuperBeets Heart Chews, however, contain higher carbs and added sugars, making them unsuitable for maintaining a strict ketogenic state. By choosing the right product and monitoring intake, keto dieters can still potentially enjoy the nitric oxide benefits of this popular supplement without compromising their dietary goals.
