What is the best way to eat beets?

According to the USDA, a 100-gram serving of boiled beetroot provides a rich source of folate, manganese, and fiber. This versatile root vegetable, with its vibrant color and earthy flavor, can be enjoyed in numerous ways, but knowing what is the best way to eat beets depends on your goals for taste, texture, and nutrient retention.

Quick Summary

The ideal way to consume beets balances nutrient preservation with flavor and digestibility. Popular preparation methods include roasting for sweetness, steaming for tenderness, and enjoying them raw for maximum vitamin content. Cooking can reduce heat-sensitive nutrients like vitamin C, but makes beets easier to digest for some people.

Key Points

• Maximizing Raw Nutrients: Eating raw beets is the best way to preserve heat-sensitive nutrients like Vitamin C and some betalains.

• Roasting for Sweetness: Roasting concentrates natural sugars, yielding a tender, sweet, and caramelized flavor.

• Steaming for Preservation: Steaming is the best method to cook beets while retaining water-soluble vitamins, resulting in a juicy, tender texture.

• Easier Digestion with Cooking: Cooking softens beet fiber and reduces oxalate content, making them easier to digest for individuals with sensitive stomachs.

• Versatile Pairings: Beets pair well with acids like vinegar, creamy cheeses like goat cheese, and fresh herbs to balance their earthy flavor.

• Proper Peeling: For cooked beets, peel after cooking when they are cool enough to handle, as the skin slips off easily.

• Juicing for a Nutrient Boost: Juicing raw beets is a powerful way to consume concentrated nitrates, which can improve athletic performance and lower blood pressure.

Unlocking the Flavors of Beets: The Great Preparation Debate

Beets are a nutritional powerhouse, packed with nitrates that boost blood flow, antioxidants like betalains, and essential vitamins and minerals. However, their earthy flavor and tough texture can be off-putting to some. The key is finding the right preparation method to unlock their natural sweetness and create a delicious dish. The best way to eat beets isn't a single answer but a range of options, each with unique benefits for flavor, texture, and health.

The Raw Approach: Maximizing Nutrients

Eating beets raw is the best method for maximizing certain heat-sensitive nutrients, such as Vitamin C and some betalains. This method also ensures you get the maximum amount of fiber for digestive health. Raw beets have a crunchy texture and a more pronounced earthy flavor, which can be delightful in salads or slaws. To prepare them raw, simply wash them thoroughly and either grate them finely or slice them into paper-thin rounds. They can be added to salads, blended into smoothies for a vibrant boost, or even used to make fresh, nutrient-dense juice.

Raw Beet Preparations

• Grated Raw Beets: Create a vibrant slaw by mixing grated raw beets with other crunchy vegetables like carrots and apples, and dress with a citrus vinaigrette.
• Thinly Sliced: Use a mandoline to create delicate, see-through slices perfect for a carpaccio-style dish with goat cheese and arugula.
• Fresh Beet Juice: Blend raw beets with fruits like apples, oranges, or ginger to create a powerful, stamina-boosting juice.

The Cooked Conquest: Enhancing Sweetness and Texture

For those who find the raw flavor too intense, cooking beets mellows their earthy taste and brings out a deep, concentrated sweetness. While cooking can reduce some vitamins, cooked beets are often easier to digest, as the heat softens the fiber. Different cooking methods offer distinct textures and flavors.

The Art of Roasting

Roasting is a popular method for a reason. It caramelizes the natural sugars, resulting in a rich, candy-like flavor and a tender, concentrated texture.

1. Preparation: Wash beets thoroughly. Do not peel them, as the skin protects the moisture inside during cooking. You can trim the stems, but leave an inch attached to prevent the color from bleeding. For faster cooking, cut into 1-inch chunks; for a sweeter flavor, roast them whole wrapped in foil.
2. Seasoning: Toss with olive oil, salt, and pepper before wrapping.
3. Cooking: Roast at 400°F (205°C) until fork-tender. This can take 40-55 minutes for chunks or up to an hour for whole beets.
4. Finishing: Once cool, the skin can be easily rubbed or peeled off with a paper towel. Toss with a drizzle of balsamic vinegar for a perfect finishing glaze.

The Ease of Steaming

Steaming is an excellent method for preserving more nutrients than boiling, as the water-soluble vitamins don't leach into the cooking water. Steamed beets become tender and juicy, with a clean flavor that showcases their natural sweetness. It's also the easiest method for preparing beets for other dishes, like salads, purees, or hummus.

1. Preparation: Wash and trim the beets, leaving the skin on to retain moisture and color. Score an X on the bottom of each beet to make peeling easier later.
2. Steaming: Place in a steamer basket over boiling water and cover. Steam for 30 to 50 minutes, depending on the size, until fork-tender.

The Versatility of Boiling

Boiling is perhaps the most straightforward cooking method. While it results in some nutrient loss, it's a great option for people with sensitive stomachs, as it breaks down oxalates.

1. Preparation: Place washed, untrimmed beets in a pot and cover with water. Adding a splash of vinegar can help reduce color bleeding.
2. Cooking: Bring to a boil, then reduce heat and simmer until tender, usually 20-45 minutes.
3. Use: Boiled beets are excellent for pickling or adding to traditional dishes.

Comparison of Preparation Methods

Feature	Raw Beets	Roasted Beets	Steamed Beets	Boiled Beets
Nutrient Retention	Maximum, especially Vitamin C and betalains.	Very good; minimal vitamin loss with proper temperature control.	High; preserves water-soluble vitamins better than boiling.	Moderate to low; some vitamins leach into water.
Flavor Profile	Earthy and fresh.	Deep, sweet, and caramelized.	Mild, clean, and naturally sweet.	Mild and often muted; can be enhanced with seasonings.
Texture	Crunchy and firm.	Tender and slightly chewy.	Soft and juicy.	Soft and smooth.
Ease of Digestion	May be more difficult for sensitive stomachs due to fiber.	Generally well-tolerated due to softened fiber.	Gentle on the stomach; easy to digest.	Most easily digested due to softened fiber and reduced oxalates.

Perfect Pairings for Your Beets

No matter how you prepare them, beets pair well with a variety of flavors that complement their earthy sweetness.

• Acids: A splash of vinegar (balsamic, red wine) or a squeeze of lemon juice brightens the flavor.
• Fats: A drizzle of olive or walnut oil can provide a rich, savory contrast.
• Cheeses: Crumbled goat cheese, feta, or blue cheese adds a creamy, tangy dimension that works beautifully with beets.
• Herbs and Aromatics: Fresh mint, dill, thyme, and garlic are classic pairings that elevate the flavor.
• Nuts and Seeds: Toasted walnuts, hazelnuts, or pistachios provide a contrasting crunch.

Conclusion

There is no single "best" way to eat beets, as the ideal method depends on what you prioritize: flavor, texture, or nutrient retention. For maximum vitamin C and antioxidant content, eating them raw is the way to go. If you prefer a deep, caramelized sweetness, roasting is the best choice. Steaming offers a tender, juicy result with excellent nutrient preservation, while boiling is the gentlest option for sensitive digestive systems. By experimenting with different preparation methods and thoughtful pairings, you can easily find a way to enjoy this delicious and healthy root vegetable. Whether it's a simple roasted side dish or a vibrant raw slaw, incorporating beets into your diet is a fantastic way to boost your overall health.

For more in-depth nutritional information on beets, consult the comprehensive guide from Everyday Health: The Benefits of Beet Juice, Raw Beets, and Cooked Beets.

Frequently Asked Questions

Is it better to eat beets raw or cooked for maximum nutrition?

For maximum nutrition, particularly for heat-sensitive nutrients like Vitamin C and some antioxidants, eating beets raw is the best option. However, all forms offer significant health benefits.

What's the easiest way to cook beets?

Using an Instant Pot is arguably the easiest and most hands-off method for cooking beets, resulting in tender, perfectly cooked beets in about 20-30 minutes. Steaming on the stovetop is another simple method.

How do you get the skin off a beet easily?

The easiest way to remove the skin from beets is to cook them first (by roasting, steaming, or boiling). Once the cooked beets are cool enough to handle, the skin will rub off easily with your hands or a paper towel.

What flavors complement beets?

Beets pair wonderfully with tangy flavors like goat cheese, feta, or a balsamic vinaigrette. Fresh herbs like dill and mint, citrus zest, and toasted nuts such as walnuts or hazelnuts also complement their earthy and sweet taste.

Can I use canned or pickled beets instead of fresh ones?

Yes, canned or pickled beets can be used for convenience. They are pre-cooked and ready to eat, though they may have higher sodium content. Fresh beets, however, generally offer superior flavor and nutrient levels.

Is it safe to eat beet greens?

Yes, beet greens are not only safe but also highly nutritious. They are a great source of fiber and vitamins and can be sautéed with olive oil and garlic, similar to spinach or chard.

Can beets cause any side effects?

Beets are generally safe, but consuming them can cause a harmless reddish-pink discoloration of urine or stools, known as beeturia. In high amounts, the oxalates in beets may contribute to kidney stones in predisposed individuals.