From a culinary perspective, beets offer a two-one punch. Their bright pink color can brighten up the simplest of dishes, while their earthy sweetness complements myriad ingredients. However, their perks don’t stop there; beets are also incredibly healthy, making them one of the best vegetables you can add to your plate. Read on to learn about the health benefits of beets, according to a dietitian, along with chef-approved ways to use them at home.
- Ashlee Bobrick, MS, RDN, LD, registered dietician nutritionist at The Ohio State University Wexner Medical Center
- Mike Makuch, M.A.T., certified executive chef and associate professor of culinary arts at Johnson & Wales University in Providence, Rhode Island
What Are Beets?
The beet is a vegetable native to Europe and the Mediterranean—it’s a type of root vegetable, meaning the main edible portion is the root that grows underground (though beet tops are also edible and tasty). Beets come in many colors, including white and orange-gold, but the deep purple-pink kind is the most common variety. Other names for the beet include beetroot, garden beet, and red beet.
Nutrition and Health Benefits
Lowers Disease Risk
“Beets are one of the most antioxidant-rich foods available to us,” says Ashlee Bobrick, registered dietitian nutritionist at The Ohio State University Wexner Medical Center. Antioxidants are important because they fight free radicals (i.e., harmful molecules) that would otherwise damage healthy cells. Antioxidants also reduce inflammation and the risk of chronic diseases, such as type 2 diabetes, says Bobrick.
Some of the most prominent antioxidants in beets are betalains. These are natural pigments that give beets their red color, says Bobrick. In the body, “they act as a natural antioxidant, help strengthen the immune system, and may help slow the growth of cancer cells,” she says.
Supports Heart Health
As far as heart-healthy foods go, you can’t go wrong with beets. The root vegetable is high in nitrates, which improve blood flow to the heart by dilating (widening) your blood vessels, explains Bobrick. “This can help lower blood pressure and help [you] stay active for longer periods of time
while exercising,” adds Bobrick. What’s more, beets contain soluble fiber, which can reduce high blood cholesterol, a major risk factor for heart disease.
Improves Digestion
Beets’ fiber is also a key nutrient needed for healthy digestion. Specifically, this fiber adds bulk to the stool, making it easier to pass. It also helps promote regular bowel movements, according to Bobrick.
Helps Brain Health
As mentioned, beets contain nitrates and betalains, two nutrients that benefit brain health, says Bobrick. Both compounds improve blood flow to the heart, which also supports blood flow to the brain, helping improve overall brain function. This can potentially improve memory and reduce the risk of dementia, according to Bobrick.
Shopping for Beets
When buying beets, choose ones without blemishes or discoloration. Look for beets with firm skin and vibrant green leaves. Small or medium beets are best, as larger varieties tend to be tough.
How to Eat Beets
Raw vs. Cooked
Beets can be enjoyed raw, though there are several things to remember. The skin is edible but bitter, so many people prefer to peel it first. Mike Makuch, M.A.T., CEC, associate professor of culinary arts at Johnson & Wales University in Providence, Rhode Island, describes beets as having a subtle sweetness with a strong earthy flavor and slight bitterness,” explains Some people are more sensitive to this earthy flavor, likening it to dirt—but if you enjoy the taste, raw beets can be a delicious addition to your dishes. Try grating, shaving, or thinly slicing raw beets and using them as a garnish.
Most commonly, beets are cooked, which reduces their earthy bitterness and enhances their sweetness. Roasting is a popular choice, as it promotes caramelization, a process that concentrates their natural sugars. Beets can also be boiled, though the flavor will be less complex, says Makuch. Other options include microwaving, steaming, roasting, and sautéing.
Savory Dishes
The sweet flavor of cooked beets will shine in savory preparations. After roasting beets, Makuch recommends cutting them into bite-sized pieces and tossing them with sliced oranges, chopped mint, crumbled feta, toasted walnuts, and a simple balsamic vinaigrette for an amazing salad. Similarly, cooked beets are tasty on their own, whether served as a side dish or pureed in a soup, like our Gingery Beet Soup.
Condiments
If you have leftover roasted beets, blend them with caramelized onion, garlic, brown sugar, Dijon mustard, balsamic vinegar, salt, cumin, coriander, and water, suggests Makuch. The result will be a delectable beet ketchup that can be used as a spread or dip. Alternatively, try hummus with a twist, replace the chickpeas with beets for a vibrant Beet-and-Tahini Dip.
Baking With Beets
For wonderfully fudgy brownies, take a tip from Makuch and add beet puree to the batter. The ingredient will add color, moisture, and earthy sweetness, which pairs surprisingly will with chocolate. You can also incorporate beet puree into cakes, muffins, and even frosting. Our Chocolate Beet Cake is a great place to start.
How to make beet puree: To puree beets, start by washing and peeling raw beets, says Makuch. Boil the beets until softened, drain, then puree in a blender or food processor.
Pickled
Pickling beets in a salty brine will counteract their bitterness and create a crunchy accompaniment for sandwiches and salads. Try our recipe for Quick Pickled Beets, which take just 30 minutes to prepare and lasts up to one month in the refrigerator.
Complementary Flavors
When using beets in your own recipes, consider the earthiness of the vegetable. This can be balanced by bright, acidic ingredients, such as balsamic vinegar, citrus, and feta cheese, according to Makuch. Alternatively, “you can complement the earthy flavor of beets with other earthy or nutty flavors,” says Makuch. Examples include arugula, mustard greens, walnuts, and chocolate. Herbaceous and sweet ingredients—like apples, fennel, dill, tarragon, and thyme—also pair well with beets he says.
