Beets are healthy, delicious and a great addition to any meal. They’re naturally sweet and have a beautiful vibrant color that can brighten up any plate. But did you know that you can actually eat beets raw? In this blog post, we’ll explore the benefits of eating beets raw, the best ways to prepare them and some delicious recipes to try.
The Benefits of Eating Raw Beets
There are many benefits of eating raw beets. One of the main benefits is that they retain more nutrients when eaten raw. Beets are a great source of vitamins and minerals, including vitamin C, potassium, and folate. But many of these nutrients are lost when beets are cooked. Eating them raw ensures that you get the maximum nutritional benefit.
Raw beets are also low in calories and high in fiber, making them a great addition to any weight loss diet. The fiber in beets can also help regulate digestion, lower cholesterol and improve heart health.
How to Prepare Raw Beets
Preparing raw beets may seem intimidating, but it’s actually quite simple. First, you’ll want to wash the beets thoroughly to remove any dirt or debris. You can then peel them with a vegetable peeler, or leave the skin on if you prefer.
Next, you can slice or grate the beets to make them more manageable. Some people like to soak their beets in water for a few hours before eating them to help soften them up and bring out their natural sweetness.
Recipes to Try
Here are a few delicious recipes to try if you’re interested in incorporating raw beets into your diet:
Raw Beet and Carrot Salad
Ingredients:
– 2 medium-sized beets, peeled and grated
– 2 medium-sized carrots, peeled and grated
– 2 tablespoons olive oil
– 1 tablespoon honey
– 1 tablespoon white wine vinegar
– Salt and pepper to taste
Instructions:
1. In a small bowl, whisk together the olive oil, honey and white wine vinegar.
2. In a larger bowl, combine the grated beets and carrots.
3. Pour the dressing over the beets and carrots, and toss to coat.
4. Season with salt and pepper to taste.
Beet and Apple Smoothie
Ingredients:
– 1 medium-sized beet, peeled and chopped
– 1 medium-sized apple, cored and chopped
– 1 cup almond milk
– 1 tablespoon honey
– 1 teaspoon cinnamon
Instructions:
1. Add the beet, apple, almond milk, honey and cinnamon to a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy.
Raw Beet Hummus
Ingredients:
– 2 medium-sized beets, peeled and chopped
– 1 can chickpeas, drained and rinsed
– 2 cloves garlic
– 1/4 cup tahini
– 1/4 cup olive oil
– Juice of 1 lemon
– Salt and pepper to taste
Instructions:
1. Add the beets, chickpeas and garlic to a food processor. Process until finely chopped.
2. Scrape down the sides of the food processor, then add the tahini, olive oil, lemon juice, salt and pepper.
3. Process until smooth and creamy.
4. Serve with raw vegetables or pita chips.
Conclusion
In conclusion, eating raw beets is a great way to get the most nutritional benefit from this fantastic vegetable. They’re low in calories, high in fiber and loaded with vitamins and minerals. With these recipes, you can easily incorporate raw beets into your diet and enjoy all the health benefits they have to offer. So go ahead, give raw beets a try – your taste buds and your body will thank you!
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FAQ
Is it safe to eat beets raw?
Beets are one of the healthiest vegetables that you can add to your diet. They are loaded with essential nutrients, including vitamins, minerals, and antioxidants. While beets are often boiled or roasted before being added to different dishes, it is actually safe to eat beets raw. In fact, consuming raw beets is an excellent way to maximize their nutritional content.
When eaten raw, beets can be sliced thinly or grated and added to salads, smoothies, or eaten as a standalone snack. Raw beets have a crunchy texture and sweet flavor that is slightly earthy. To get the best quality beets, choose beets that feel heavy for their size with fresh, unwilted green leafy tops still attached, if possible.
One of the biggest benefits of eating raw beets is that it helps to maximize their nitrate content. Nitrate is a compound that is found in a variety of vegetables, including beets. When consumed, nitrates are converted into nitric oxide, a compound that helps to widen blood vessels, improve blood flow, and reduce the risk of various chronic diseases, including heart disease, stroke, and hypertension.
Because dietary nitrates are water-soluble, it’s best to avoid boiling beets if you’d like to maximize their nitrate content. Boiling beets will cause them to lose their nutritional value and may even destroy some of the beneficial compounds.
However, despite the many benefits of eating raw beets, it’s important to keep in mind that they can be challenging to digest for some people. Raw beets contain oxalates, which can contribute to kidney stone formation in some people. Additionally, people with digestive issues like irritable bowel syndrome may experience discomfort, gas, or bloating after eating raw beets.
Eating raw beets is safe and an excellent way to maximize their nutritional content. Be sure to choose fresh, high-quality beets and consider adding them to your diet in moderation to reap the many benefits. If you are experiencing digestive issues or have any concerns about eating raw beets, consult with your healthcare provider.
Who should not eat raw beets?
Beetroots are a nutritious and healthy food but consuming them in raw form might not be suitable for everyone. This is because beetroots have high nitrate content and might cause nitrate poisoning in certain individuals, especially infants.
Infants, particularly those aged three months or below, are advised to avoid consuming raw beetroots as their digestive system is not fully developed to handle the high nitrate levels. When the nitrates in the beets enter the infant’s stomach, the bacteria in the stomach convert these nitrates into nitrites. Nitrites can be further broken down into nitric oxide which can interfere with the ability of red blood cells to absorb oxygen leading to a condition called methemoglobinemia.
Nitrate levels in beetroots can also be high if the soil in which they were grown contained excessive nitrate fertilizer or manure. Other factors that could lead to increased nitrate levels in beetroots include overcooking, over-processing, or improper storage.
Before using beetroot for any health effects, it is always a good idea to talk to your doctor or dietician about any precautions you might need to take. They may recommend boiling or roasting beets before consuming them, as it helps reduce the nitrate content. In general, if you have a medical condition or are taking any medication, you should always consult your healthcare provider before making any significant changes to your diet.
While beetroots can be a healthy addition to your diet, individuals who are highly sensitive to nitrates, especially infants, should avoid consuming raw beets and use them in moderation after consulting their healthcare provider.
Is it better to cook beets or eat them raw?
Beets are a nutritious root vegetable that can be enjoyed either cooked or raw. However, the question of whether it is better to cook beets or eat them raw is often debated. the decision depends on your personal preferences and nutrition goals.
Raw beets are highly nutritious and contain more vitamins, minerals, and antioxidants than cooked beets. This is because the cooking process can break down some of the nutrients in the vegetable. Raw beets are rich in vitamin C, folate, potassium, and fiber. They are also a good source of nitrates—a compound that has been linked to improved heart health and athletic performance.
Eating beets raw also provides the added benefit of better preserving their vibrant red color. When you cook beets, the colorful phytonutrients start to leach out of the vegetable and into the cooking water. This not only affects the appearance of the beets but also reduces their nutritional value.
On the other hand, some people may prefer to eat cooked beets because they are easier to digest and can be more versatile in recipes. Roasting, steaming, or boiling beets can help improve their digestibility and bring out their natural sweetness. Cooked beets can be used in a wide variety of dishes, including salads, soups, and side dishes.
Both raw and cooked beets can be a healthy addition to your diet. Raw beets are more nutrient-dense, but cooked beets can be easier to digest and more versatile in the kitchen. It’s ultimately up to you to decide which preparation method works best for your taste buds and nutritional needs.
