If you’re a keto enthusiast wondering, "Are beets keto? Can I enjoy their earthy sweetness without breaking my carb count?", you’re not alone. Beets, with their unique taste and vibrant color, are a nutritional powerhouse, but their natural sugar content raises red flags for those on a ketogenic diet.
This guide dives into beets’ nutrition facts, whether they’re keto-friendly, how many beets you can eat on keto, the health benefits of beets, and even offers some low-carb beet recipes to try. By the end, you’ll know exactly how (or if!) to incorporate beets into your keto lifestyle.
What Makes a Food Keto-Friendly?
First things first—what defines a keto-friendly food? To stay in ketosis (that coveted state where your body uses fat for energy instead of carbs), keto followers typically stick to 20–50 grams of net carbs per day.
Foods high in carbs, like bread or sugary fruits, are generally off the table, while fats, proteins, and low-carb vegetables take the spotlight.
Keto-friendly veggies are often non-starchy, such as spinach, zucchini, and cauliflower. But where do beets land on the keto spectrum?
Beets Nutrition Facts
Beets are famous for their vivid red hue (thank you, betalains!) and impressive list of nutrients, but their carb content is what matters most to keto dieters.
Here's the nutritional breakdown per one cup (about 136 grams) of raw beets:
- Calories: 58
- Carbs: 13 grams
- Fiber: 3.8 grams
- Net Carbs (carbs minus fiber): 9.2 grams
- Protein: 2 grams
- Fat: 0.2 grams
At first glance, 9.2 grams of net carbs per cup might feel high for a keto diet, especially if you're limiting yourself to 20–30 grams per day. But before you strike beets off your shopping list, there’s more to consider.
Are Beets Keto-Friendly or Not?
The short answer is kind of. Beets aren’t the most keto-friendly vegetable out there due to their carb content. But they can still fit into a moderate or targeted keto diet, depending on how much you eat and when you eat them.
Here’s how:
1) Portion Control Is Key
A full cup of beets may not work if you’re keeping net carbs under 20 grams, but a smaller serving—say ¼ cup (approximately 2.3 grams of net carbs)—might be just the thing to liven up a salad or add to a dish as a garnish.
2) Try Beets Around Workouts
Some keto enthusiasts use a targeted approach, consuming slightly more carbs before a workout to boost performance. Beets are perfect for this—they’re known to enhance blood flow and energy levels.
3) Pair Beets with High-Fiber Foods
When paired with high-fiber, low-carb options (like leafy greens or chia seeds), beets can have a gentler impact on your blood sugar levels.
Verdict?
While beets are higher in carbs compared to other keto vegetables like broccoli or spinach, they’re not completely off-limits. It’s all about mindful portions and balance.
Health Benefits of Beets
Even in small amounts, beets pack a powerful punch when it comes to health benefits. Here’s why you might want to squeeze them into your low-carb meal plan:
- Rich in Nutrients
Beets are loaded with vitamins and minerals, including vitamin C, potassium, and manganese—essential for everything from immune support to bone health.
- Boost Athletic Performance
Beets are known for their high nitrate content, which improves blood flow, reduces fatigue, and boosts endurance. Perfect for a pre-workout snack!
- Support Heart Health
The nitrates in beets also have a reputation for lowering blood pressure and keeping your heart happy and healthy.
- A Source of Antioxidants
The vibrant pigment in beets comes from betalains, potent antioxidants that fight inflammation and support overall wellness.
- May Support Brain Health
Improved blood flow from beets’ nitrates enhances brain activity, particularly in areas related to focus and decision-making.
How Many Beets Can You Eat on Keto?
The number of beets you can safely eat on keto depends on your daily carb allowance. If your limit is:
- 20 grams of net carbs/day
Keep your portion to ¼ cup of beets (~2.3 net carbs) to leave room for other low-carb veggies.
- 30–50 grams of net carbs/day
You can stretch to ½ cup (~4.6 net carbs) in salads, soups, or as a side dish.
Remember, it’s all about staying mindful of your other carb sources throughout the day.
Low-Carb, Beet-Inspired Recipes
Want to get creative with beets while sticking to your keto plan? Here are some low-carb ideas to try:
1. Beet and Avocado Salad
- Ingredients: ¼ cup roasted beets, spinach leaves, ½ avocado, walnuts, olive oil
- Net Carbs (approx.): 5 per serving
2. Beet Chips
- Ingredients: Thinly sliced beets, olive oil, salt, and pepper, baked until crispy
- Net Carbs (approx.): 4 per 10 chips
3. Beet-Infused Keto Smoothie
- Ingredients: 2 tablespoon beet puree, unsweetened almond milk, ¼ avocado, a pinch of cinnamon
- Net Carbs (approx.): 3 per glass
These recipes demonstrate how small portions of beets can add flavor, nutrition, and color to your low-carb meals.
Try these keto veggie recipes!
Now that we've answered "Are beets keto?", check out some other low-carb veggie recipes:
- Easy Oven Roasted Vegetables make the perfect side dish for any keto main; they’re an easy way to add more nutrients to your diet.
- Arugula Goat Cheese Salad With Strawberries is subtly sweet with peppery arugula and a low-carb vinaigrette.
- Cauliflower Rice Pumpkin Risotto is creamy and delicious, made with pumpkin puree, parmesan cheese, and heavy cream.
- Low-Carb Cream of Celery Soup is fresh and fragrant, including celery, onion, and garlic. The added heavy cream makes this soup a guaranteed success!
- Keto Hot Spinach Dip is amazingly cheesy and packed full of sneaky spinach!
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