Is it better to peel beets before juicing it?

Introduction

Beets are a nutritional powerhouse vegetable that can provide many health benefits when juiced or eaten whole. However, there is some debate around whether you should peel beets before juicing them or just juice them whole with the skin on. There are good arguments on both sides, so let’s take a deep dive into the pros and cons of peeling beets before juicing.

Nutritional Content of Beetroots and Beet Greens

First, let’s look at the nutritional makeup of the beetroot itself (the typically deep purple rounded part) versus the beet greens (the leaves and stem).

Nutrient	Beetroot (raw)	Beet Greens (raw)
Calories	44	22
Protein	1.6g	2.2g
Carbs	9.6g	3.7g
Fiber	2.8g	1.7g
Sugar	6.8g	1.1g
Iron	0.8mg	1.8mg
Vitamin C	4.9mg	30mg
Vitamin A	2mcg	469mcg
Potassium	325mg	309mg

As you can see, while both parts of the beet offer nutritional value, the greens actually pack more nutrients per calorie. The greens offer higher amounts of vitamin C, vitamin A, iron, and protein. The beetroot contains more sugar and carbohydrates.

Benefits of Beet Juice

Some of the top scientifically-proven benefits of drinking beet juice include:

• May help lower blood pressure. Beets contain nitrates that the body converts to nitric oxide, which dilates blood vessels and supports healthy blood pressure.
• Boosts stamina and exercise performance. The nitrates in beets allow people to exercise longer before getting tired.
• Anti-inflammatory properties that reduce oxidative stress and cell damage in the body.
• Increases blood flow throughout the body thanks to the nitric oxide.
• Provides essential vitamins and minerals like potassium, magnesium, iron, and vitamin C.
• Supports detoxification. The betalin pigments in beets support phase 2 liver detox.

Many of these benefits come from drinking the juice made from the beetroot. However, some nutrients like vitamin C, vitamin A, and potassium are more plentiful in the greens. Juicing the greens provides different nutritional benefits than just juicing the beetroot.

Benefits of Keeping the Beet Skin

The beetroot’s deep purple outer skin and just underneath the surface contain beneficial nutrients, including:

• Betalains: These are antioxidants and anti-inflammatory agents that give beets their signature color. Betalains support detoxification and may reduce the risk of certain cancers.
• Flavonoids: These compounds have antioxidant effects that reduce inflammation.
• Vitamin C: While beet greens contain significantly more vitamin C than the root, the skin and just under the surface still provide some of this immune-boosting nutrient.
• Fiber: The skin adds additional fiber, which supports healthy digestion and gut bacteria.

Many of these nutrients are delicate and can be lost during the juicing process. Leaving the skin on may help you retain more of these beneficial compounds in your juice.

Downsides of Leaving the Skin On

While beet skin does contain some beneficial nutrients, there are also some potential downsides to leaving it on for juicing:

• Gritty texture: The skin adds a gritty, earthy texture that some people find unpleasant in juices.
• Oxalates: Beetroots contain moderate amounts of oxalates, which can contribute to kidney stones in susceptible people. The highest concentrations are found in the skin.
• Natural pesticides: Beet leaves and skin contain very low levels of naturally occurring pesticide compounds like luteolin and vulgaxanthin. Washing can reduce these.
• Bitter taste: The skin adds bitter notes, while the inner flesh is sweet. Leaving skin on can make juices taste more bitter.
• Nitrates: While beneficial, excessively high nitrate intake from beet juice may cause stomach inflammation in sensitive people.

For most people, moderate beet consumption with skin should not pose any issues. But those with kidney problems may want to avoid overdoing oxalates from skin.

Pros of Peeling Beets Before Juicing

Here are some potential upsides to peeling beets prior to juicing them:

• Milder, sweeter flavor: Removing the bitter skin yields a juice with a brighter, sweeter taste.
• Smoother texture: Peeling creates a silkier, smoother juice you can drink easily without grittiness.
• Avoid pesticides and oxalates: Peeling may help you avoid consuming the small amounts of oxalates and pesticides found in skin.
• Retains color: Peeling after cooking helps retain the bright purple color better in juices.
• Easier juicing: Skins can sometimes jam up juicer parts. Peeling prevents this.

For those who dislike bitter or textured juices, peeling before juicing can make beet juice more palatable.

Cons of Peeling Before Juicing

Here are the potential downsides of peeling away the skin:

• Loss of nutrients: Removing skin strips away beneficial betalains, vitamin C, fiber, and flavonoids.
• Time consuming: Having to peel beets before juicing takes extra prep work.
• Can stain hands: Peeling cooked beets will stain your hands purple.
• Peels can clog sink: Peels need to be disposed of carefully to avoid clogged drains.

Unless you’re using a high-speed blender, you’ll also need to chop peeled beets into small pieces before juicing, which requires more prep work.

Ideal Juicing Process for Beets

So what’s the best way to balance the pros and cons of peeling and not peeling beets for juices and getting the most nutrition? Here are some evidence-based tips:

• Leave skins on for roasting or boiling, then peel after cooking. Cooking helps concentrate nutrients and shrinks beets so they juice more easily. Peeling after cooking retains more color.
• Consider juicing a mix of peeled beetroot plus beet greens to get a wider range of nutrients.
• Always wash beets well before use to reduce pesticide residues from skins.
• Peel if you strongly dislike the taste, color, or texture of beet skins in juice.
• If peeling, use the peel in another recipe like borscht soup stock to avoid waste.
• Drink beet juice in moderation. More than 8-12 ounces daily could cause digestive issues from oxalates for some.

Following these tips will help you get the best balance of nutrition, flavor, and ease when juicing beets.

How to Juice Beets

Now let’s get into the nitty gritty details of how to go about prepping beets to juice.

Ingredients

• 3 medium beets, mix of red and golden
• 1 beet green leafy top
• 1 apple
• 1 inch ginger
• 1 lemon

Instructions

1. Trim the green tops off the beets, reserving one for juicing. Wash beets thoroughly with a vegetable brush under running water.
2. Wrap beets tightly in foil and roast at 400°F for 60-90 minutes until easily pierced with a fork. Time will vary based on size.
3. Allow beets to cool slightly. When cool enough to handle, use your fingers or a paper towel to peel away the skin. It should slip off easily.
4. Chop peeled beetroot into 1-2 inch cubes for juicing. Set aside.
5. Thoroughly wash the reserved beet greens then tear the leaves into pieces.
6. Peel the ginger and cut into coins. Add to the juicer feed tube.
7. Cut the apple and lemon into chunks that will fit your juicer’s feed tube width.
8. Turn the juicer on. Feed the ginger, lemon, apple, beet greens, and beetroot through the tube one piece at a time.
9. Stir the juice thoroughly before drinking to mix up the colors and flavors.
10. Store any leftovers in an airtight container in the refrigerator up to 48 hours.

This produces a tangy, lightly sweet juice full of beneficial compounds from both the beetroots and their greens. The apple and lemon balance out the earthy flavor.

Potential Juicing Side Effects

When drinking beet juice, some people may experience:

• Red or pink urine and stools: This is harmless, caused by the betalain pigments.
• Stomach discomfort: In excessive amounts, oxalates and nitrates in beets can cause upset stomach.
• Kidney stones: Those prone to oxalate stones should limit high-oxalate foods, including beetroots.
• Beeturia: A small subset lack the enzyme to break down betalains and the pigments build up, causing beeturia (reddish urine).
• Allergic reactions: Some may be allergic to beets and experience hives, itching, cramps, etc.

Starting with small amounts of juice diluted in water and limiting intake to 12 ounces daily can help minimize adverse effects. People who are prone to kidney stones should consult their doctor before regularly consuming beet juice.

The Bottom Line

So back to our original question – is it better to peel or not peel beets before juicing? The answer is, it depends. Here’s a quick summary:

Reasons to peel:

• Sweeter, milder flavor
• Smoother texture
• Avoid pesticides and oxalates
• Brighter color

Reasons not to peel:

• Retain more nutrients like betalains and vitamin C
• Get prebiotic fiber benefits
• Saves prep time

For the best of both approaches, roast or boil beets unpeeled, then peel after cooking. Add some greens as well for extra nutrients. Peeling isn’t strictly necessary, but can make beet juices more pleasant for some.

The most important thing is to enjoy your beet juice and take advantage of the many potential health benefits! Juice them peeled, unpeeled, or both ways. Listen to your body’s response and adjust your approach accordingly.