Do you juice beets with skin on or off?

Introduction

When it comes to juicing beets, one of the most common questions is whether you should juice them with the skins on or off. The skin of beets contains many nutrients like fiber, vitamins, and minerals. However, some people find beet skins unpalatable or hard to digest. So should you juice beets with or without the skin? Here is a detailed look at the pros and cons of each method.

Benefits of Juicing Beets with Skin On

Leaving the skin on when juicing beets has some definite advantages:

More Nutrients

Beet skins contain a significant amount of nutrients, including:

• Dietary fiber – 8% of the recommended daily value per 1 cup of raw beets.
• Vitamin C – Provides immunity-boosting and antioxidant effects.
• Folate – Important for cell growth and DNA production. Also boosts heart health.
• Vitamin B6 – Helps with mood support and brain development.
• Potassium – Essential for muscle function, heart health, and managing fluid balance.
• Magnesium – Promotes bone strength and heart health.

You miss out on many of these nutrients if you don’t juice the beet skins. The vibrant color of the skin also indicates the presence of beneficial plant pigments like betalains.

More Fiber

Beet skins are an excellent source of fiber. One cup of beet skin contains about 1.5 grams of fiber.

Fiber is important for:

• Improving digestion and gut health
• Controlling blood sugar levels
• Maintaining bowel regularity
• Aiding weight loss

Juicing with the skins on provides extra fiber and helps increase the fiber content of the juice.

Texture and Flavor

For some people, beet skin adds more texture and flavor to the juice. The earthy taste of the skins can provide a more well-rounded and complex flavor profile.

So if you enjoy the taste of beet skins, leaving them on can significantly enhance the drinking experience.

Downsides of Juicing with Skins On

Despite the benefits, there are a few reasons why you may want to remove beet skins before juicing:

Gritty Texture

Some find the texture of beet skins to be too gritty or fibrous, making the juice less palatable. This gritty texture can be off-putting for some people.

Hard to Digest

The fiber content of beet skin may be too much for some people to digest properly. This can cause gastrointestinal issues like bloating, gas, and stomach cramps in sensitive individuals.

Bitter Taste

While some enjoy the earthy flavor of beet skins, others find it far too bitter and unappetizing. The bitter taste can be very overpowering in the juice.

Juicer Jamming

Beet skins tend to be quite firm and fibrous. If you have a low-end juicer, it may have difficulty properly breaking down the skins when juicing beets. This can lead to the machine jamming and the juicing process being inefficient.

Oxalates

Beet skins contain oxalates. For those with kidney problems or calcium-oxalate kidney stones, a high oxalate intake is not recommended as it can accumulate in the kidneys.

Tips for Juicing Beets With Skins

If you want to get all the benefits of beet skins, here are some tips:

• Use a high-power masticating juicer that can properly break down the skins.
• Cut beets into smaller pieces before juicing if you find skins get stuck in your juicer.
• Mix with sweeter fruits like apples or oranges to balance out the earthy taste.
• Start with a half portion of beet skins and work your way up to allow your body to adjust.
• Enjoy beet skin juice in small amounts first if you have sensitive digestion.

Making the juice with a blender rather than juicer can also help soften the skins and reduce grittiness.

Nutritional Comparison of Beets With and Without Skin

To see why beet skins provide health benefits, here is a nutritional comparison between beets juiced with and without their skins (per 1 cup):

Nutrient	Beets with skin	Beets without skin
Calories	74	58
Protein	2.4g	1.7g
Carbs	16.5g	13.3g
Fiber	3.5g	1.9g
Sugar	11.3g	9.2g
Fat	0.2g	0.1g
Vitamin C	6mg	4mg
Folate	136mcg	74mcg
Vitamin B6	0.3mg	0.2mg
Magnesium	39mg	23mg
Potassium	459mg	325mg

As you can see, beet skins significantly increase the fiber, vitamin, mineral, and antioxidant content of the juice.

Health Benefits of Beetroot Juice

Both juiced beets with and without skins provide important benefits, including:

Lower Blood Pressure

Drinking beet juice, whether with or without skins, has been shown to reduce high blood pressure. This is thought to be due to the high nitrate content which gets converted into nitric oxide, a compound that dilates blood vessels and improves circulation.

Studies have found both systolic and diastolic blood pressure can be lowered by consuming beet juice regularly.

Boost Exercise Performance

The nitrates in beet juice enable better oxygen delivery throughout the body and to exercising muscles. This can boost stamina, increase efficiency of metabolism, and reduce oxygen use during exercise.

Multiple studies demonstrate beet juice’s ability to enhance exercise performance and endurance, especially in high-intensity interval training and during longer exertion before reaching exhaustion.

Anti-Inflammatory Effects

Chronic inflammation is linked to diseases like cancer, diabetes, and autoimmune disorders. The betalains found in beet juice exhibit potent anti-inflammatory capabilities.

Beet juice also contains other anti-inflammatory compounds including vitamin C, magnesium, and potassium which can reduce inflammation in the body when consumed regularly.

Aid Detoxification

The betalin pigments in beets support Phase 2 detoxification which is the metabolic process of binding to toxins and flushing them from your body.

Beet juice also provides antioxidant, anti-inflammatory and alkaline-promoting effects that facilitate detoxification and may protect liver function.

Boost Energy Levels

Thanks to its natural nitrates that expand blood vessels and increase blood flow, beet juice can heighten energy, alertness, and stamina.

Beet juice is often used as a pre-workout supplement to enhance energy levels and athletic performance. Many report a reduction in fatigue after exercise when drinking beet juice.

Rich in Vitamins and Minerals

Beet juice provides a wide array of important vitamins and minerals:

• Vitamin C for immunity and collagen production
• B Vitamins for converting food into energy
• Folate for healthy cell growth and DNA
• Magnesium for bone health, muscle function, and nerve transmission
• Potassium for fluid balance, nerve signaling, and metabolism

Consume beet juice to increase your intake of these essential vitamins and minerals.

Potential Side Effects of Beet Juice

Beet juice is safe for most people when consumed in moderation. However, there are some potential side effects to be aware of:

Kidney Stones

The oxalate content of beet juice may contribute to kidney stone development in those susceptible to them. Individuals with kidney disorders should moderate their beet juice intake.

Colored Urine and Stools

Don’t be alarmed if your urine or stools appear reddish-pink after drinking beet juice. This harmless side effect is caused by the betalain pigments.

Lower Blood Sugar

Beets have a low glycemic index, meaning beet juice can potentially lower blood sugar levels. Diabetics should monitor blood sugar closely when drinking beet juice regularly.

Allergic Reactions

Some people may experience allergic reactions to beets manifesting as rashes, itching, or swelling. Discontinue use if any allergy symptoms appear.

Digestive Issues

The high fiber content of beet juice drunk with skins can provoke digestive problems in sensitive people. Start with low amounts and remove skins if nausea, bloating or discomfort occurs.

When drinking beet juice in moderation, it is generally considered very safe and healthy. But it’s best to consult a doctor before consuming if you have medical conditions or take medications that may interact.

Conclusion

Juicing beets with the skin on versus off really comes down to personal preference. For maximum nutrition, keep skins on to get extra fiber, antioxidants, vitamins, and minerals. But some people can’t tolerate the texture or taste of skins. Removing skins reduces grittiness, bitterness, and oxalates.

Try juicing beets both ways and see which you enjoy most. If drinking with skins, moderate intake at first to give your body time to adjust. Use a powerful juicer capable of breaking down the skins efficiently. Mix with sweeter ingredients to mask bitterness.

Whichever way you choose to juice them, beets provide great health benefits from lowering blood pressure to boosting exercise performance. Drink beet juice moderately as part of a healthy diet and lifestyle.