What is the Best Way to Consume Beets for Maximum Benefits?

Studies show that beetroot juice can lower blood pressure by up to 3–10 mm Hg within a few hours. However, the "best" way to consume this vibrant root vegetable depends entirely on your specific health objectives, whether maximizing vitamins, enhancing athletic performance, or improving digestion.

Quick Summary

The ideal way to consume beets varies by goal; raw offers peak nutrients like Vitamin C and nitrates, while cooking enhances digestibility. Juicing concentrates nitrates for athletic boosts, but removes fiber.

Key Points

• Raw vs. Cooked: Raw beets retain more heat-sensitive nutrients, like Vitamin C, while cooking makes them easier to digest and reduces oxalate content.

• Athletic Performance: For a pre-workout boost, juicing raw beets delivers a concentrated dose of nitrates, but sacrifices fiber.

• Best Cooking Method: Steaming or roasting is superior to boiling for preserving nutrients, as boiling leaches water-soluble vitamins.

• Digestive Health: If prone to sensitive digestion or kidney stones, cooked beets (especially boiled to reduce oxalates) are a safer, more digestible option.

• Versatile Preparation: Beyond basic methods, beets can be pickled, fermented, or blended into dips and smoothies for variety.

• Utilize Greens: Don't discard beet greens, as they are highly nutritious and can be cooked like other leafy greens.

• Dietary Nitrates: Regular beet consumption supports cardiovascular health and blood pressure due to its high nitrate content, which converts to nitric oxide in the body.

Beets, or beetroots, are a powerhouse of essential vitamins, minerals, and unique plant compounds. Known for their vibrant color and earthy flavor, they contain dietary nitrates that can be converted into nitric oxide, which helps dilate blood vessels and improve blood flow. They are also rich in betalains, potent antioxidants with anti-inflammatory properties, and crucial nutrients like folate and manganese. But with so many ways to prepare them, from eating them raw to juicing and roasting, it can be confusing to know which method is truly the best. The answer, as it turns out, is highly dependent on your personal health goals and digestive tolerance.

The Case for Raw Beets: Maximum Nutrients

Eating beets raw is the best approach for anyone seeking to preserve the maximum amount of heat-sensitive nutrients. Vitamins C and B9 (folate), as well as many of the antioxidant betalains, are susceptible to degradation when exposed to heat. Raw beets also retain the highest concentration of dietary nitrates, which are water-soluble and can leach out during boiling. The intact fiber in raw beets also promotes digestive health and supports beneficial gut bacteria.

There are several creative ways to incorporate raw beets into your diet:

• Grated or Shredded: Use a box grater or food processor to shred peeled beets into salads or slaws. Their crunchy texture adds a pleasant contrast to other vegetables like carrots and cabbage.
• Thinly Sliced Carpaccio: Use a mandoline to create paper-thin beet slices. Marinate them in citrus juice and olive oil for a simple, elegant starter.
• Juiced: For a concentrated shot of nitrates and antioxidants, juicing raw beets is highly effective. Mixing with fruits like apple or citrus can balance the earthy taste.

The Advantages of Cooked Beets: Enhanced Digestibility

For some individuals, especially those with sensitive digestive systems, consuming raw beets can cause discomfort. This is where cooking offers a clear advantage. The heat breaks down some of the tougher plant fibers, making the beets softer and easier to digest. Crucially, cooking, especially boiling, can also significantly reduce the oxalate content, which is important for individuals with a history of calcium-oxalate kidney stones.

Nutrient-Preserving Cooking Methods

• Steaming: Considered the gold standard for preserving nutrients during cooking. It uses minimal water and traps steam, cooking the beets gently while minimizing the leaching of water-soluble vitamins.
• Roasting: Roasting concentrates the beet's natural sugars, creating a sweeter, deeper flavor profile. For best results, wrap them in foil or a parchment packet with a little oil to retain moisture and nutrients.
• Pressure Cooking: Using a pressure cooker or Instant Pot can significantly reduce cooking time while maintaining nutrient content similar to steaming.

Comparing Raw, Cooked, and Juiced Beets

Feature	Raw Beets	Cooked Beets (Steamed/Roasted)	Beet Juice (Raw)
Key Benefit	Maximum nutrient retention, especially Vitamin C and folate.	Enhanced digestibility, reduced oxalate content, sweeter flavor.	Concentrated nitrates for athletic performance, fast absorption.
Nutrient Profile	Highest levels of heat-sensitive vitamins (C, B9) and nitrates.	Retains most minerals and antioxidants, but some loss of Vitamin C.	Highest concentration of nitrates, but no fiber.
Digestive Impact	High fiber content can be challenging for sensitive guts.	Softens fiber, making it easier to digest for most people.	Removes fiber, leading to faster nutrient absorption and higher sugar load.
Taste Profile	Earthy, crunchy texture.	Sweeter, softer texture, especially when roasted.	Concentrated, earthy taste; often mixed with other flavors.

Innovative Ways to Enjoy Beets

Beets are remarkably versatile and can be prepared in numerous ways that cater to different tastes and dietary needs.

• Pickling or Fermenting: Submerging beets in a vinegar brine or fermenting them creates a tangy flavor while introducing probiotics (in fermented versions) that support gut health. This method also helps preserve the beet's vibrant color.
• Beet Greens: The leafy tops of beets are entirely edible and packed with nutrients. Sauté them with garlic and olive oil, just as you would with spinach or chard, for a delicious and healthy side dish.
• Dips and Spreads: Cooked beets can be blended with other ingredients to create flavorful spreads. A bright pink beet hummus or a creamy beet-tahini dip are excellent options.
• Homemade Chips: For a healthy, crispy snack, thinly slice beets with a mandoline, toss with oil and salt, and bake until crisp.
• Desserts: The natural sweetness of beets makes them a surprisingly good addition to baked goods. Grated or pureed beets can add moisture and color to cakes, muffins, or even pancakes.

Best Practices and Considerations

While beets are generally safe and healthy, there are a few important considerations to keep in mind. Beeturia, the harmless phenomenon of red or pink urine after eating beets, affects a portion of the population and simply means the body excreted the betalain pigment. Individuals on blood pressure medication should monitor their blood pressure when significantly increasing beet intake, as the hypotensive effect could be additive. For those at risk of kidney stones, cooking and discarding the water is a wise precaution to reduce oxalate exposure. To enhance nutrient absorption, pair beets with foods rich in healthy fats, such as olive oil, or consume with Vitamin C sources like citrus.

For more detailed information on the health benefits of beets, Healthline provides an excellent resource.

Conclusion: Choosing the Best Method for You

The ultimate "best way to consume beets" is the one that aligns with your health goals and personal preferences. If you prioritize maximum vitamin content and can tolerate the earthy flavor and fiber, go raw. If you need easier digestion or are concerned about oxalates, opt for cooked methods like steaming or roasting. For athletes, juicing offers a concentrated nitrate boost for performance. And for those seeking variety, beets can be pickled, blended into dips, or even used in baking. The most important thing is to find a preparation you enjoy and make this versatile superfood a regular part of your diet.

Frequently Asked Questions

Is it better to eat beets raw or cooked for nutrients?

Raw beets are better for maximizing nutrients, as they preserve heat-sensitive compounds like Vitamin C, betalains, and nitrates.

Can cooking beets destroy their health benefits?

Cooking can reduce certain nutrients, especially through boiling. However, methods like steaming and roasting preserve most benefits while improving digestibility and making them easier on the stomach.

What is the best way to prepare beets for athletes?

Athletes should consider drinking raw beet juice 2-3 hours before a workout to maximize nitrate absorption for improved physical performance and stamina.

Are beet greens edible and healthy?

Yes, beet greens are highly nutritious and can be cooked similarly to spinach or kale. They have a slightly bitter flavor that mellows with cooking.

Do beets help with blood pressure?

Yes, beets are rich in nitrates that the body converts to nitric oxide, which helps dilate blood vessels and lower blood pressure.

Why does my urine turn pink after eating beets?

The red pigment in beets, betalain, is sometimes excreted in urine, a harmless condition called "beeturia." It indicates that the pigments were not fully broken down and is a benign genetic trait.

Are beets safe for people with kidney stones?

Beets contain oxalates, which can contribute to kidney stone formation in susceptible individuals. Boiling beets significantly reduces the oxalate content, making them a safer option for those at risk.

Can you put raw beets in a smoothie?

Yes, raw beets can be blended into a smoothie. It is best to mix them with fruits like berries or apples, and a liquid base like juice or water, to balance the earthy flavor.