Get more out of your meal prep recipes by adding more dishes with beetroot. This humble root vegetable started out in the Mediterranean, where people first grew it for its healthy, nutritious leaves. Later, it was cultivated for its root, which gained popularity in the British Isles during the 19th century thanks to its reliability as a crop and impressive nutritional value. Here’s why beetroot remains a healthy choice today.
Is beetroot good for you when cooked?
When you buy beetroot, it's often already peeled, cooked and prepared. Having it already prepped makes it easy to incorporate into a variety of recipes, including salads. Take this tasty hazelnut, beetroot and goat’s cheese side salad for example, which uses cooked, unheated beetroot served with other great-tasting ingredients.
This quick-to-prepare beetroot and feta salad also uses cooked beetroot in much the same way. Have you ever wondered whether these salads lose out on any nutrients due to using cooked beetroot? Let's find out!
Raw beetroot benefits
Raw beetroot is better for you than cooked beetroot, in certain ways. Keep in mind, however, that these are very small advantages:
- Uncooked beetroot retains a higher level of vitamin C compared to cooked beetroot.
- Raw beetroot preserves natural enzymes, which are good for digestion and metabolic function.
- Cooking beetroot can simplify the sugars it contains, so consuming it raw is preferable for many people.
- Raw beetroot contains higher levels of betaine, which is linked to better liver health, so eating it raw can give you more of those benefits.
- Raw beetroot is generally available with the leaves still intact, which are good for fibre, vitamin K, vitamin A and antioxidant consumption.
Cooked beetroot benefits
Whether you grate raw beetroot into a beetroot and sweet potato dal or toss cooked beetroot into a salad, you’ll still get plenty of health benefits.
Firstly, all the many benefits of raw beetroot don’t just disappear when it’s cooked — they’re just a little less strong, as with most vegetables. In fact, some people might find cooked beetroot even better for them simply because it’s easier to digest.
In addition, cooking beetroot can also boost certain nutrients. For instance, the nitrates in beetroot, which help lower blood pressure, may work better after they've been cooked. Just try not to overcook it to the point where it turns mushy, or you’ll lose some of its goodness.
Is pickled beetroot good for you?
Pickled beetroot is good for you. The pickling process keeps much of the fibre, potassium and antioxidants, including betalains, found in raw beetroot. It is also an effective way to preserve beetroot when it is out of season and not available fresh and raw.
Some vitamins, especially vitamin C, are slightly reduced in pickled beetroot compared to raw, but they still contribute to its nutritional value. Avoid pickling methods that add sugar, as beetroot is naturally sweet enough.
Is beetroot juice good for you?
If you want to consume more beetroot, then check out this beetroot recipe collection, which is full of ideas of how to enjoy the vegetable in home cooking. One good way to use up extra beetroot is to juice it. However, keep in mind that juicing beetroot will destroy the fibre content in it. It can also lead to you inadvertently consuming more sugar. So, juice beetroot by all means, but do so in moderation.
Beetroot FAQs
Is it okay to eat beetroot every day?
Like many healthy foods, beetroot can be eaten every day, but it is best enjoyed in moderation. A daily portion of beetroot provides plenty of health benefits for most people. However, beetroot is moderately high in oxalates, which have been linked to kidney stone formation. Anyone prone to kidney stones should exercise a degree of caution and limit their beetroot consumption to smaller daily portions.
What are the pros and cons of beetroot?
Beetroot has plenty of nutrients and comes with several health benefits. It is believed to help lower blood pressure because the nitrates in it support better blood vessel dilation. Some athletes also claim these nitrates can give them a boost in aerobic performance. The fibre content is another plus, as it supports healthy digestion. On the downside, beetroot is naturally quite high in sugar and also contains a fair amount of oxalates, so it is best not to overdo it.
Is beetroot considered a superfood?
Thanks to its high nutrient content, beetroot is often seen as a superfood. Betalains, the pigments responsible for beetroot's deep colour, have anti-inflammatory properties. The betaine in it is linked to better liver health, and the vegetable is also a good source of antioxidants.
Is beetroot high in sugar?
For a vegetable, beetroot contains a moderate amount of natural sugar, with around 8 per cent of its weight coming from sugar. People with diabetes should keep this in mind and moderate their intake. However, the fibre and other nutrients present in beetroot can help slow down the absorption of these sugars. As a result, beetroot is still considered a healthy food.
When should you not eat beetroot?
Avoid beetroot if you have a history of kidney stones or suffer from low blood pressure, as it has been linked to both. Beet greens are also high in vitamin K, which can interfere with certain medications, including some blood thinners, so check with your doctor if this applies to you. However, despite these issues, consuming a modest amount of beetroot is generally fine for most people.