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Are beets keto? all about beets on keto

Are beets keto?

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Are beets keto?

Beets on keto

Keto diet needs to have minimum carbs and sugar and maximum proteins and fats. Ideally, a keto diet consists of lots of vegetables, fruits, meat, and eggs. Usually, any kind of vegetable consumption is encouraged on a keto diet but certain fruits and vegetables which are high in carbs and sugars are not to be consumed in large amounts while being on a keto diet.

Starchy and sweet fruits and vegetables should be consumed in small amount s or not be consumed at all while being on a keto diet.

The first vegetable that comes to our mind when we hear the term “sweet vegetable” is Beetroot (Beta vulgaris). Beetroot is the second-largest source of sugar production after Sugar cane.

The previous sentence gives us a pretty vivid idea of how much sugar is contained by Beetroot. Knowing about the high sugar content in beetroot, one would feel like totally avoiding the vegetable while being on a keto diet, but we suggest otherwise.

Beetroot might be high in sugar when compared to other vegetables but the other nutritional benefits that Beetroot offers should not be missed on.

The Vegetable contains high amounts of nutrients .100 grams of raw Beetroot consists of the following nutrients;

Water: 88%

Protein: 1.6 grams

Carbs: 9.6 grams

Sugar: 6.8 grams

Fiber: 2.8 grams

Fat: 0.2 grams

Raw or cooked beetroot has about 8–10% carbs. Simple sugars such as glucose and fructose make up 70% and 80% of the carbs in raw and cooked beetroots, respectively.

Even though Beetroot is high in sugar compared to other vegetables, it also consists of a lot of fiber.

Also, the Glycemic index of beetroot is 61, which falls in the ‘medium’ range.

A glycemic index is a number from 0 to 100 assigned to food, pure glucose has a high glycemic value of 100, which represents the relative rise in the blood glucose level two hours after consuming that particular food.

Whereas the glycemic load of the Beetroot is 5, which is very low.

Therefore we can conclude that consuming Beetroot will not have a major effect on Blood sugar levels since the total amount of carbs in each serving of Beetroot is low due to its high fiber and water content.

There are about 2-3 grams of fiber content in every 100 grams of raw Beetroot serving. Fiber or dietary fiber is an important part of a healthy diet since it is linked with having various health benefits on our body.

Beetroot or Beta vulgaris is also rich in many essential vitamins and minerals like Folate or Vitamin B9 is a type of vitamin, Folate is essential in our body for normal growth of tissue and proper functioning of cells.

It is also very important for pregnant women for the proper development of the tissues and cells of the stillborn baby inside the mother’s womb.


Manganese is an extremely essential trace element found in the beetroot. Manganese is a part of the antioxidant enzyme superoxide dismutase (SOD), which is arguably one of the most important antioxidants in your body.

Vitamin C

Vitamin c is a well-known vitamin and antioxidant that is important for proper immunological function and skin health.


Potassium is a mineral that is found in abundance in Beetroot. A diet high in potassium can lead to a reduction in blood pressure levels and has positive effects on heart health.


Iron is an essential mineral; iron has many important functions in your body. It is necessary for the transport of oxygen in red blood cells.

Some interesting characteristic of beet

characteristic of beet

Beetroot is one of the highest sources of Inorganic nitrate. Inorganic Nitrate turns into Nitric oxide in our body. Nitric oxide has a lot of important functions on our bodies and can also give us marvelous positive effects on our bodies.

Nitrate, Nitrites and nitric oxide are collectively referred to as inorganic nitrate. As mentioned earlier Beetroot is exceptionally high in inorganic nitrates.

A considerable amount of research shows that diets rich in nitrites and nitrates can have positive effects on health like, lowering blood pressure levels and decreasing the risk of many other diseases.

Nitrates from Beetroot is usually converted into Nitric oxide. Nitric oxide initiates vasodilation in the human body. Vasodilation is the process of loosening or relaxing of blood vessels, which in turn leads to a decrease in blood pressure levels in our bodies.

Due to the lowering of blood pressure, it reduces the risk of heart attack and stroke which are the most common causes of premature death across the world.

Due to the ability of nitric oxide present in Beetroot to decrease blood pressure and improve heart function, it also leads to an improvement in our capability to exercise or carry out physical activity.

Important Health benefits of Beet roots

Well, guys, there is a lot to take in about the healthy aspects of beet.

One of the leading reasons for death worldwide is cancer. Beet is known to be an anti-cancer. The presence of betacyanins in the beet which is responsible for its red color is anti-carcinogenic. Beet also contains a special kind of fiber which prevents colon cancer.

Beets are a great source of antioxidants like lutein, which is very good for the eye. It prevents age-related macular degeneration. Also, phytochemicals present in beet improve the health of nerve vessels present in the eyes.

Beet is also said to lower the risk of dementia in children as well as adults. The main reason being the production of nitric acid after consuming beets in the body which increases blood flow in the body, especially the brain.

Consuming beets regularly or drinking beet juice regularly is said to boost athleticism. They increase the oxygen capacity of the lungs and reduce inflammation.

Beets are also great for people suffering from constipation.


Beetroot might be high in sugar and carbs when compared to other vegetables available to us and may not sound like the ideal vegetable to include in our menus while following a keto diet.

But given the numerous health benefits of Beetroot, It would not be ideal to completely exclude this particular vegetable from our keto diet completely and consuming beetroot in moderation while being on a keto diet will have more benefits than harm.

Also read Are carrots keto?

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