Are beets keto friendly? – Calories, Nutrition and Keto

Are beets Keto-Friendly?

Whether beets are Keto-friendly or not depends on the size and quantity you consume. The Ketogenic diet focuses on high fats, moderate proteins, and very low carbohydrates, typically kept at around 20-50g. Beets are relatively high in carbs with around 9.6g in a 100g serving. This doesn’t automatically disqualify beets from a keto diet, but they should be eaten sparingly and in moderation.

Nutritional Facts About Beets

Beets are packed with essential nutrients, they are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. These root vegetables also have medicinal properties derived from their high inorganic nitrate content, which may improve cardiovascular health and overall athletic performance.

Calories, Carbs, Proteins and Fats

Calories	Carbs	Sugar	Protein	Fat	Impact on Ketosis
43	9.6g	6.8g	1.6g	0.2g	Medium

What is the Average Weight?

The average weight of a medium-sized beet is approximately 82g.

Additional Information About Beets

Other additional information about beets includes their high antioxidant content which helps the body against inflammation and oxidative stress. They also contain betalain pigments which may help prevent chronic diseases and they’re beneficial for digestive health because they are high in dietary fiber.

Other Foods to Match With

Beets can be paired nicely with goat cheese for a nice tangy contrast to their earthy sweetness. Additionally, they pair well with citrus fruits like orange, lemon, or grapefruit to add a bright and refreshing flavor. Mixed with other root vegetables like carrots or parsnip, beets can create a hearty and healthy root vegetable medley. Lastly, they also complement proteins like fish or poultry. Because beets are high in carbohydrates it can be beneficial to pair them with lower carb foods if you are intending to eat them as part of a keto diet.

Are Beets Keto-Friendly?

Beets are higher in carbs compared to other vegetables, with around 8g of carbs per 100g of raw beetroot, most of which is sugar. In a very strict ketogenic diet, this might be too much. However, if consumed in moderation and within your daily carb limit, beets can be incorporated into a milder, more lax ketogenic diet.

Keto-Friendly Recipes Using Beets and Alternatives

Given the carb content of beets, it’s important to use them sparingly in ketogenic diets. Here are some healthy and delicious keto-friendly recipes using beets and their alternatives:

1. Low-Carb Roasted Beet Salad

This salad keeps beet portions in check by pairing the root vegetable with keto-friendly foods like green vegetables, nuts, and a high-fat dressing.

2. Beetroot Dip With Crudites

A flavorsome dip that restricts the amount of beetroot, focusing more on healthier fats from ingredients such as greek yogurt, mayo, and avocado oil.

3. Keto Beetroot and Spinach Soup

This soup is a comforting dish, reducing the amount of beetroot and adding more leafy greens and bone broth.

4. Red Radish Salad as a Beet Substitute

Red radishes make a fantastic substitute for beets in this keto-friendly salad – they have less than half the carbs!

5. Root Veggie Medley

Replace some of the beets with more keto-friendly root vegetables, like turnips or radishes.

6. Avocado and ‘Beet’ Smoothie

Featuring a clever substitute – swiss chard stalks – that gives this nutrient dense smoothie the same vibrant color as beetroot.

7. Keto ‘Beetroot’ & Feta Salad

Zucchini makes an excellent stand-in for beetroot in this fresh and tangy salad – at only 3.1g of carbs per 100g!

8. ‘Beetroot’ Chips with Sour Cream Dip

Who needs beetroot chips when you can make these tasty low-carb alternatives from kohlrabi? They’re just as yum and crunchy!

Frequently Asked Questions about beets and Keto

Are beets considered keto-friendly?

Moderation is key. Beets are not traditionally considered keto friendly due to their higher sugar content. A half-cup serving of cooked beet has about 8 grams of net carbs, which is a significant portion of the 20-50 gram daily carb limit on a standard ketogenic diet. However, in small quantities, they can still be included in your keto diet.

What is the nutritional content of beets?

Beets have several nutritional benefits. Half a cup of cooked beets contains about 37 calories, 8.5 grams of carbs (of which, 6.8 grams are sugars), 1.5 grams of protein, and virtually no fat. They’re also high in fiber and packed with vitamin C, folate, and manganese. They also contain nitrates and pigments that may help lower blood pressure and improve athletic performance.

Is the sugar content in beets harmful for a keto diet?

Yes, the sugar content in beets can be harmful if you’re trying to maintain ketosis. The primary goal of a keto diet is to shift your body to burn fat for fuel instead of carbs, and eating too many carbs – including sugar – can prevent you from achieving this state. For most people, this means limiting total carb intake to less than 50 grams per day, and ideally less than 20 grams.

Can I eat beetroot on a keto diet?

Yes, you can eat beetroot on a keto diet, but as with beets, this should be done in moderation. Eating plenty of beetroot may take up a large portion of your daily carb allowance, potentially knocking you out of ketosis. A 100-gram serving of raw beetroot contains approximately 8 grams of carbs.

What other vegetables are keto-friendly?

There are many low-carb vegetables that are more traditionally considered keto-friendly. These include broccoli, spinach, bell peppers, zucchini, asparagus, mushrooms, cucumbers, etc., i.e., mostly non-starchy vegetables. They are not only lower in carbs but also high in many nutrients, including fiber, and can be included freely in a ketogenic diet.

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