Are beet leaves and stems good for you?

Beets are a nutritious root vegetable that most people eat cooked or raw. However, the leaves and stems of beet plants also offer nutritional and health benefits. This article explores the nutrition, benefits, and downsides of eating beet leaves and stems.

Nutrition in Beet Leaves and Stems

Beet leaves and stems are highly nutritious, sometimes even more so than the beetroot itself. Here is an overview of the main nutrients found in beet greens:

Nutrient	Amount in 100g of Raw Beet Greens
Calories	22
Protein	2.6g
Carbohydrates	3.8g
Fiber	1.5g
Sugar	1.2g
Fat	0.2g
Vitamin A	11% DV
Vitamin C	53% DV
Vitamin K	537% DV
Folate	22% DV
Manganese	13% DV
Potassium	16% DV

As you can see, beet leaves are low in calories but pack a nutritional punch. They are particularly high in vitamins A, C, and K. Beet leaves also contain antioxidants like quercetin and betaine.

Potential Health Benefits

Eating the leaves and stems of beets may provide the following health benefits:

May Lower Blood Pressure

Beets are known to help decrease high blood pressure thanks to their nitrate content. Nitrates are converted into nitric oxide in the body, which relaxes and dilates blood vessels leading to lowered blood pressure.

There’s some evidence that beet greens may be even more potent than beetroots at lowering blood pressure. One small study in 18 people found that consuming 100g of beet greens lowered systolic blood pressure by 7 points compared to a placebo. More studies are needed, but the nitrate, vitamin C, and antioxidants in the leaves likely contribute to this effect.

May Benefit Heart Health

For similar reasons as blood pressure reduction, compounds in beet leaves like vitamin K, nitrate, and magnesium may help reduce the risk of heart disease.Nitrate in particular has been shown to reduce damage to blood vessels and improve the function of cells lining the blood vessels.

May Support Liver Function

Animal studies have found beet leaves have a protective effect on the liver. Rats fed beet leaf extract had less liver damage induced by chemotherapy drugs. More research is needed, but anti-inflammatory compounds like betaine in the leaves may help protect liver cells.

May Have Anti-Cancer Effects

Beet greens provide antioxidant and anti-inflammatory compounds that may help protect against certain cancers. However, human studies are lacking in this area. One rat study did find that feeding rats beetroot extract inhibited the growth of breast cancer tumors.

May Reduce Inflammation

Chronic inflammation contributes to diseases like diabetes, heart disease, and autoimmune conditions. The nutrients in beet greens like vitamin C, carotenoids, and flavonoids have antioxidant and anti-inflammatory effects that may help reduce inflammation.

May Support Brain Health

Nitrates in beet greens may also benefit the brain by improving blood flow and oxygen delivery. Some studies show nitrates can boost concentration, focus, and cognition, particularly in older adults.

May Help Control Blood Sugar

Animal and test tube studies suggest compounds in beet leaves, especially syringic acid and chlorogenic acid, may help regulate blood sugar levels and insulin secretion. The fiber and antioxidants may also contribute to beet greens’ anti-diabetic effects.

Downsides of Eating Beet Leaves and Stems

While beet greens offer some nutritional and potential health benefits, there are a few downsides to consider as well:

• May cause kidney stones – Beets are high in oxalate, which can contribute to kidney stones. Those prone to stones should moderate intake.
• May affect thyroid function – Very high intakes of nitrates could potentially impact thyroid function, but more research is needed.
• May cause allergic reaction – Some people are allergic to beets and experience reactions like rashes, itching, or upset stomach.
• High in vitamin K – People taking blood thinners like warfarin should maintain consistent intake of beet greens due to the high vitamin K content.
• Oxalate content – For people with a history of calcium oxalate kidney stones, the oxalate content of beet greens may be a concern.

How to Eat Beet Greens

If you want to take advantage of the nutrition in beet leaves, here are some tips for including them in your diet:

Saute

Beet greens can be sauteed in olive oil with garlic and onions for a simple cooked green side dish.

Juice

Add beet leaves and stems to your vegetable juicing recipes. Combine with carrots, oranges, ginger for a nutrient boost.

Smoothies

Adding some beet greens to fruit or veggie smoothies is an easy way to increase nutrition.

Raw

Fresh young beet leaves can be enjoyed raw in salads for crunch and color.

Soups

Chopped beet greens can be simmered into bone, vegetable, or cream soups.

Bake

Try chopping beet leaves finely and incorporating them into muffins, breads, or cookies.

Stems

The stems of beet greens can be roasted or grilled like asparagus spears.

Storage and Preparation

To get the most from your beet greens:

• Remove leaves from beets. Do not wash before storing.
• Place unwashed leaves in a plastic bag in the fridge for up to 3-5 days.
• Wash leaves right before eating. Swish in water to remove grit.
• Cut out thick stems, which are tougher. Chop leaves into pieces.
• Smaller young leaves tend to be more tender than large older leaves.

Conclusion

Beet leaves and stems are highly nutritious but often discarded parts of the plant. They are low in calories but contain many important micronutrients, fiber, and plant compounds. Research shows eating beet greens may help lower blood pressure, benefit heart health, reduce inflammation, and potentially help prevent certain chronic diseases. However, some people may need to moderate intake due to concerns like kidney stones or kidney oxalate levels. Adding beet leaves to your diet can be as simple as sauteing them or adding them to smoothies. With a little creativity, this vegetable green can become a healthy and delicious new addition to your plate.