Can beets be eaten raw?
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Introduction
Beets are a versatile and nutritious root vegetable that can be prepared and enjoyed in many ways. One question that often comes up is whether beets can be eaten raw. The short answer is yes, beets can absolutely be consumed raw. However, there are some things to consider when eating raw beets to maximize taste and nutrition.
Benefits of Eating Beets Raw
Eating beets raw retains more of their natural nutrients compared to cooking them. Some of the main benefits of raw beets include:
Higher Nutrient Levels
Cooking beets reduces their vitamin and mineral content. Eating them raw preserves folate, potassium, magnesium, iron, vitamin C, betaine, and betalains. The betalain pigments in raw beets provide antioxidant and anti-inflammatory effects.
Natural Sweetness
Raw beets have a naturally sweet and earthy flavor. Their taste is bright and vibrant when enjoyed fresh. Cooking mellows out some of the beet’s sweetness and intensifies its earthiness.
Crunchy Texture
The texture of a raw beet is firm and crunchy. When cooked, beets become softer. The crunchy texture of raw beets can provide a satisfying snack or salad topping.
Easy to Digest
Since raw beets retain their enzymes and are not subjected to high temperatures, they may be easier on digestion for some people. The high fiber content can also aid digestion.
Simple Preparation
Preparing raw beets only requires rinsing, peeling, and slicing. No lengthy cooking is needed, making raw beets a quick and easy option.
Nutrition Content of Raw Beets
Raw beets pack a concentrated dose of important vitamins, minerals, and antioxidants. Here is an overview of the nutrition found in a 1/2 cup serving (100 grams) of raw beets:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 29 | 1% |
| Fiber | 2 g | 7% |
| Folate | 55 mcg | 14% |
| Magnesium | 16 mg | 4% |
| Manganese | 0.2 mg | 9% |
| Potassium | 230 mg | 5% |
| Vitamin C | 3.5 mg | 4% |
As shown, raw beets provide folate, magnesium, manganese, potassium, and vitamin C. They are also a source of nitrates, which convert to nitric oxide to support heart health and exercise performance.
Selecting Beets to Eat Raw
Choosing fresh, high-quality beets is important when planning to eat them raw. Here are some tips for picking the best raw beets:
Opt for Smaller Beets
Small and medium sized beets tend to be more tender compared to large beets. Larger beets may have tougher skin and flesh. Select beets that are around 1-3 inches in diameter.
Choose Firm, Smooth Beets
Avoid beets that are limp, shriveled, or have soft spots. Pick beets that feel firm and smooth when gently squeezed.
Look for Vibrant Color
Raw beets should have rich, intense interior color. The deepest hues indicate the highest antioxidant content.
Buy Organic When Possible
Since you eat the skin of raw beets, try to select organic. This reduces exposure to pesticides. Non-organic beets may need peeling.
Read Labels for Freshness
If buying packaged beets, check the label for harvest date. Consume raw beets within a few weeks for peak quality.
Preparing Raw Beets for Eating
Preparing raw beets takes just a few easy steps:
Remove Greens
Cut off the leafy green tops, leaving about an inch of the stem attached. The greens can be saved for another use.
Rinse and Scrub
Thoroughly rinse beets under running water while scrubbing with a vegetable brush. This removes dirt and debris.
Trim Ends
Slice off the stem and root ends. Cut away any bruised or discolored spots.
Peel
Use a vegetable peeler or paring knife to remove the skin. Peeling is optional if the beets are organic.
Cut to Desired Size
Raw beets can be sliced, chopped, shredded, ribboned or cut into wedges. Match cut size to planned use.
Store Properly
Place prepared beets in an airtight container and refrigerate for up to one week.
Potential Concerns with Raw Beets
While raw beets provide health benefits, there are also some potential downsides:
Textural Issues
The texture of raw beets may be too firm and fibrous for some people, especially older adults. Thorough chewing is required.
Digestive Problems
A high amount of raw beets may bring on temporary digestive issues like bloating and gas for sensitive people. Introduce slowly.
Kidney Stone Risk
Raw beets contain oxalates. For those prone to oxalate kidney stones, eating high amounts mayincrease risk. Enjoy in moderation.
Allergic Reactions
Some individuals are allergic to beets and experience symptoms after consumption. Discontinue use if any reaction occurs.
Food Safety
Raw beets may harbor harmful bacteria like E. coli or Salmonella if not cleaned properly. Practice safe handling.
Tips for Enjoying Raw Beets
Here are some suggestions to enjoy raw beets:
Start Slowly
When first eating raw beets, introduce them gradually to assess tolerance. Have a small serving along with other foods.
Grate into Salads
Use a box grater or food processor to shred raw beets. Add to leafy green, grain, or vegetable salads for color and nutrition.
Spiralize into Noodles
Turn beets into nutrient-packed noodles by spiralizing them. Toss with sauce for a pasta alternative.
Blend into Smoothies
Add a quarter or half beet to fruit smoothies. This boosts the nutritional value without overpowering flavor.
Juice Them
Mix raw beet juice with the juice of apples, carrots or ginger for a healthy, beet-infused beverage.
Slice for Snacking
Enjoy thin slices of raw beets on their own or paired with a dip like hummus or Greek yogurt.
Make Pickled Beets
Pickling beets enhances shelf life. Use vinegar, spices and natural sweeteners for flavor.
The Bottom Line
Raw beets definitely make for a highly nutritious, fiber-rich addition to one’s diet. Their earthy sweetness and crunch pair well with many dishes and ingredients. However, some preparation is needed to enjoy raw beets at their best. Give them a try after washing, peeling, and slicing them to maximize their health benefits and delicious natural flavor. Start with small servings and opt for organic when possible. With a bit of chopping, raw beets can provide a tasty and healthy boost to salads, snacks and more.