Show of hands, whose favorite food is beets? Anyone? Maybe just the fictional Dwight Schrute on “The Office” then. You might think that beets have a weird texture or kind of taste like dirt, but here are plenty of reasons to like the earthy but sweet taste of nutrient-rich beets. Read on to find out what they are. (Interested in healthy eating? Check out these fall superfoods.)
Beetroot — or beets as they’re commonly known in the United States — are a root vegetable. The edible bulb is purple-ish and round. It’s what people first think of when they think of beets. But don’t discount the greens that will peek out from the ground. They’re edible and full of nutrients, too.
Beets are easily recognized by their rich red-purple color found in the most common varieties. The color comes from betalains, which are nitrogen-containing pigments found in the caryophyllales family of flowering plants. Prickly pears also contain betalains.
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Betalains are often used to reduce oxidative stress, inflammation, and blood pressure. Don’t confuse beetroot with sugar beets though. They are very different nutritionally. Sugar beets are white and used as sweeteners. Beetroot comes in a wide range of purple and red hues, as well as golden and yellow. (There are also some heirloom varieties of beetroot that are white, including 'Detroit white.') Chioggia beets, also known as "Candystripe" or "Bull's eye" look like a typical red beet on the outside, but inside contain concentric rings of white and pink, which can add a dramatic flair to salads and other dishes. Golden and yellow beets still have betalains — just a different type.
Betalains are also used as a natural food dye. Betalains give a rich reddish-purple color without the potential health risks that come with artificial colors. Just be careful. That color gets everywhere. Don’t delay cleanup when cooking with beets. You don’t want the jewel tone seeping into your beautiful countertops or giving your hands suspicious red stains.
“Betalains from beets do have a strange side-effect,” said Ashley Larsen, RDN, owner of Ashley Larsen Nutrition. “Eating beets can cause your urine to turn bright red, which can be alarming at first, but don’t panic because it’s completely harmless.”
A cup of beets offers nearly 4 grams of filling fiber, which is great for digestive health and controlling appetite. In addition, beets are packed with potassium, folate, and beta carotene. If that’s not enough, you also get a couple grams of plant protein.
A 2010 study found that beetroot juice supplements helped significantly improve blood pressure. This suggests that supplementing diets with the nitrates in beetroot could help support heart health. “One glass of beetroot juice a day can be a cost-effective and natural way to help manage blood pressure,” Larsen said.
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The nitrates in beetroot helped significantly improve insulin sensitivity in study participants with type 2 diabetes in just two weeks, according to another study.
Antioxidants prevent oxidation, which is a chemical reaction that damages cells. Antioxidants are a powerful ingredient for reducing risk of heart disease, some cancers, and arthritis. A study in the Journal of Functional Foods found that the body absorbs more antioxidants from beetroot than from other vegetable juices.
The betalain in beets has been shown to help reduce the pain of arthritis. Study participants reported a 33% reduction in arthritis-related pain after just 10 days of taking a betalain extract.
“There are many creative ways you can eat beets, from pickled, roasted, boiled, or pureed,” Larsen said. “The earthy and slightly sweet flavor pairs well with cheese, vegetables, and protein. Try adding roasted beets to a salad with spinach, goat cheese, and vinaigrette dressing.”
Related: 28 Fall Recipes That Showcase Seasonal Fruits and Veggies
You can boil, steam, or roast your beets. Roasting brings out the richest flavor. You can peel before cooking, but the peel slides off easily after the root veggie is cooked. Instant Potting them is another no-fuss option.
Ready-to-eat beets are available frozen or in cans. An easy way to increase beet intake is blending frozen beet chunks with fruit and yogurt in a smoothie. Even kids like it because the beets give off a bright color and fruit disguises any vegetable flavor.
Beets go nicely with goat cheese. Combine the two ingredients for an elegant starter or toss into a delicious beet salad with greens and a tangy balsamic dressing. “Not only do they taste delicious,” Larsen said, “but they also add so much color to your plate, making your meal even more appetizing.”
Another great beet combo is pairing earthy beets with sweet citrus. This winter citrus salad makes a great holiday side dish or a fun salad to liven up an ordinary Tuesday!
If you’re not so sure about serving the family beets, what about introducing them as a pizza topping? Top a basic pizza crust with pesto and beets and cover with goat cheese. You might have a new family favorite!
Even kids might appreciate the bright color of beets in a fun dip. Combine with chickpeas, tahini, and a pinch of salt and serve with crackers, pita chips, or veggies.
Skip the super processed vegan burgers and give your plant-based burger that red color and a ton of nutrients with beets instead. Top with your favorite condiments.
Beet greens are a good source of iron, potassium, and calcium. They have a mild taste like spinach with a rougher texture. Try sauteeing beet greens like you would collard greens. Try using olive oil, garlic, red pepper flakes, and lemon juice.
Have your chocolate and eat your vegetables, too. This moist cake will satisfy your chocolate cravings and no one will suspect there are beets baked in. You’re welcome!
Related: 30 Vegetable Recipes for People Who Hate Vegetables
