Beets, also known as beetroots, are highly nutritious vegetables whose rich color, earthy flavor, and aroma add vibrancy to any dish or drink. You can add them to salads, fries, hummus, juice, and other dishes for color and flavor.
Aside from their vibrancy, beets have a high nutritional and medicinal value. They are rich in minerals, vitamins, copper, folate, and manganese, plant compounds that contain many medicinal properties.
Though they are nutritious, are beets keto?
Beets are among the healthy vegetables that are not keto-friendly. Although beets are rich in vitamins and minerals, they are low in fat and calories. As a result, a serving of beets has a high carb concentration and low fats, making them anti-keto.
Stick with me as I discuss the keto and un-keto-like properties of beets.
Do you have a particular question about eating beets on keto ? Then use the table of contents below to jump to the most relevant section. And you can always go back by clicking on the arrow in the right bottom corner of the page. Also, please note that some of the links in this article may be affiliate links. For more details, check the Disclosure section at the bottom of the page.
How many carbs are in beets?
Beets are a low-carb food. But although this is so, a serving of beets can spike your carb intake. So, the carbs in beets depend on how you eat your beets.
The carbs in beets are majorly simple sugars like fructose and glucose (they make up 70 % or 80% of carbs in raw and cooked beets, respectively). And raw or cooked beets contain 8-10% carbs.
If you eat your beets raw, you will likely eat fewer carbs in a serving. With beets having some fiber, the net carbs in beets come in at about 9.2g. So if you eat beets on keto, you will have almost half of your daily net carbs in just one serving of beets.
Are beets keto-friendly?
Beets are so not keto-friendly, more so when taken in large amounts. Although beets, as single vegetables, are relatively low in carbs, their one serving alone contains more carbs than you need from them. So eating one serving of beets will give you almost half of your daily carb needs on a keto diet.
A 100g serving of one boiled beetroot contains 0.2g of fat, 1.7g of protein, 10g of carbs, and 44 calories.
Aside from the high carb concentration in a serving of beets, beets are very low in fats. Therefore, their macro nutritional ratio is totally anti-keto. The perfect keto macros ratio is 70% fat, 20-25% protein, and 5-10% carbs. This means keto-friendly foods have high-fat and low-carb concentrations, the opposite of what beets offer.
Keto and fiber go hand in hand. The keto-friendly factor in beets is their fiber concentration. Fiber reduces the carbs in food. This is because the body does not digest fiber. So, the more fiber a food has, the fewer the net carbs. But although beets have fiber, they make up a minor portion of the total carb count.
Beets also have more sugar than many vegetables. For example, you can get about 8g of sugar in a serving of two small beets. But this is not a cause for worry since beets have fiber that traps this sugar, slowing its absorption into your bloodstream.
Are pickled beets keto-friendly?
No. Pickled beets are not keto-friendly because they are high in carbs and sugar. Although some pickled foods like pickled cucumber are keto-friendly, the carbs in beets are just too high. Regularly eating them can kick you out of ketosis.
A cup of pickled beets contains about 27.5g of total carbs and net carbs of 26g.
To continue ketosis, you must limit your net carb concentration to 20-30g daily. So, avoid the high carby pickled beets and use other keto-friendly condiments with low carbs like red wine vinegar, au jus, and chimichurri.
Pickled beets also contain sugar that could raise your blood sugar, preventing you from attaining ketosis.
Are roasted beets keto?
Roasted beets add a colorful accent to salad and are a great vegetable side dish. But are they keto?
In large amounts, no. The carbs in roasted beets have a higher sugar concentration than in raw beets. But if eaten in small quantities, they can be keto.
Is beet juice keto?
No. Beet juice is not keto-friendly. The carbs in beet juice are high and can kick you out of ketosis even with a small serving size. So, indulging in a glass of pure beetroot juice can be a cheat meal.
If you are thirsty for beet juice, add a splash to other keto-friendly juice. This will help you enjoy the rich flavor of beets without risking your daily keto macros.
Can you eat beets on keto?
It is advisable to avoid eating beets on keto.
Although you can eat little to maintain your daily carb intake, keeping track of every carb level in every beet serving isn’t easy. To stay on the safe side, use other keto-friendly condiments or vegetables.
But if you can’t forego beets. If you are a beets lover, you can continue enjoying this veggie while maintaining ketosis. Although a standard serving of beets would be too high in carbs, eating tiny quantities that fit your daily macros is still possible.
Also, the high fiber content in beets decreases your body’s absorption of the beet’s sugars. And this minimizes their impact on your blood’s glucose levels, making them a helpful fuel provider for proper metabolism.
So. Yes. You can eat beets on keto. They will add spice to your vegan burger by giving the legumes and grains a vibrant rare beef tint. You can enjoy them while on keto as low-carb beets in small amounts that fit within your daily carb limits.
Safe eating! The carbs in one serving of beets make up almost half of your daily carb limit, making them risky in you are in keto. Ensure that your tiny portions fit within your daily carb macros to enjoy them without guilt.
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