Beets have long been celebrated for their vibrant color and nutritional profile, but many keto dieters question their place in a low-carb eating plan. Examining the carbohydrate content and glycemic impact of beets reveals they contain significantly more carbs than typical keto-friendly vegetables, making them a challenging inclusion for those strictly following ketogenic principles.
Key Takeaways
- Beets contain approximately 9.6 grams of net carbs per 100 grams, making them difficult to fit into a strict keto diet
- Despite not being keto-friendly, beets offer valuable health benefits including improved blood pressure and exercise performance
- Small amounts of beets (1-2 slices) might be incorporated into a more flexible keto approach if carefully counted
- Several low-carb alternatives like radishes and turnips can provide similar nutrients with fewer carbs
- Fermented beet products like kvass may offer a more keto-compatible way to enjoy beet benefits
Carbohydrate Content of Beets: Why are beets keto friendly or not?
When following a ketogenic diet, carbohydrate counting becomes a daily necessity. To maintain ketosis, most people need to limit their carb intake to 20-50 grams of net carbs daily. This makes food selection crucial, especially with vegetables that contain higher carb counts.
Raw beets contain approximately 9.6 grams of net carbs per 100 gram serving. This carbohydrate content increases when beets are cooked, as the cooking process concentrates the sugars. For context, a medium-sized beet (about 2 inches in diameter) weighs roughly 75 grams and contains around 7.2 grams of net carbs.
When I compare beets to keto-friendly vegetables, the difference becomes clear:
- Spinach: 1.4g net carbs per 100g
- Zucchini: 2.1g net carbs per 100g
- Cauliflower: 3g net carbs per 100g
- Beets: 9.6g net carbs per 100g
This high carbohydrate content means that even a small serving of beets could use up a significant portion of your daily carb allowance, potentially knocking you out of ketosis.
Health Benefits of Beets: Looking Beyond Carbs
Despite their carbohydrate content making them challenging for keto dieters, beets offer impressive nutritional benefits that shouldn’t be overlooked. Understanding these benefits helps explain why some keto followers might consider including small amounts of beets in their diet.
Beets are rich in nitrates, which the body converts to nitric oxide. This compound helps relax blood vessels, potentially lowering blood pressure and improving circulation. Research shows that drinking beet juice can reduce systolic blood pressure by 4-10 mmHg in just a few hours.
For athletic performance, beets have gained popularity as a natural ergogenic aid. The nitrates in beets can improve oxygen use efficiency, potentially enhancing endurance exercise performance by 1-3% – a significant margin for competitive athletes.
The vibrant color of beets comes from betalains, powerful antioxidants that help fight inflammation and oxidative stress. These compounds may help protect against certain chronic diseases and support overall health.
Beets also provide valuable nutrients including:
- Folate (vitamin B9)
- Manganese
- Potassium
- Vitamin C
- Iron
Can Beets Fit Into a Keto Diet?
The question “are beets keto friendly” has a nuanced answer that depends on your specific approach to keto. While strict keto followers will likely need to avoid beets, those following a more flexible approach might incorporate small amounts.
For someone following a standard ketogenic diet with a 20-30g daily carb limit, even half a medium beet would consume about 15-20% of their daily carb allowance. This makes regular beet consumption impractical for maintaining ketosis.
However, if you’re following a more liberal low-carb approach (sometimes called “lazy keto” or “dirty keto”) with a higher carb allowance of 50g per day, you might be able to incorporate a small amount of beets occasionally. The key is careful portion control and accounting for those carbs in your daily total.
Some strategies for including minimal amounts of beets in a keto diet include:
- Using 1-2 very thin slices as a garnish
- Adding a small amount to a large salad to distribute the carbs
- Including beets on higher-carb days if you’re practicing carb cycling
- Considering fermented beet products like kvass, which may have fewer carbs
Low-Carb Alternatives to Beets
If you enjoy the earthy flavor or nutritional benefits of beets but need to keep your carbs low, several keto-friendly alternatives can satisfy similar cravings or nutritional needs.
Radishes make an excellent low-carb substitute with just 1.8g net carbs per 100g. When roasted, radishes develop a milder, slightly sweet flavor that can satisfy the root vegetable craving. Their peppery bite when raw also adds interest to salads.
Turnips offer another great alternative with approximately 4.6g net carbs per 100g – still significantly lower than beets. When roasted or mashed, turnips provide a similar satisfaction to starchier vegetables while keeping carbs in check.
For those specifically seeking the nitrate benefits of beets, other vegetables with high nitrate content include:
- Arugula (rocket): 0.4g net carbs per 100g
- Spinach: 1.4g net carbs per 100g
- Celery: 1.4g net carbs per 100g
These vegetables can help provide the circulation and blood pressure benefits of beets without the high carb content.
If you’re specifically looking for that vibrant red color in your dishes, consider using a small amount of red cabbage (4.7g net carbs per 100g) or red bell peppers (3.9g net carbs per 100g).
Beet-Derived Products and Keto Compatibility
While fresh beets may be too carb-heavy for a ketogenic diet, certain beet-derived products might offer a way to enjoy some of the benefits of beets while maintaining ketosis.
Beet kvass, a fermented beet beverage, may be more keto-compatible than fresh beets. During fermentation, beneficial bacteria consume some of the sugars, potentially reducing the carbohydrate content. However, the exact carb count varies by preparation method, so proceed with caution and small serving sizes.
Beet powder supplements are concentrated forms of beets that allow for smaller servings. A typical serving of beetroot powder (about 1 teaspoon or 5g) contains approximately 3-4g of net carbs – still significant for keto, but more manageable than a serving of fresh beets.
For those primarily interested in the nitrate benefits of beets for exercise performance or blood pressure, nitrate supplements might be an option. These isolated compounds provide the benefits without the carbohydrates found in whole beets.
When dining out at restaurants like El Pollo Loco that offer keto-friendly options, be cautious of dishes that might contain beets or beet products, as these could add unexpected carbs to your meal.
Making the Decision: Should You Eat Beets on Keto?
The decision about whether to include beets in your ketogenic diet ultimately comes down to your personal goals and the specific version of keto you’re following.
For those focused strictly on maintaining deep ketosis, especially for therapeutic reasons or weight loss, beets are likely not a good fit due to their carbohydrate content. The risk of disrupting ketosis typically outweighs the benefits.
If you’re following a more flexible low-carb approach with a focus on overall nutrition rather than strict ketosis, you might choose to include small amounts of beets occasionally, accounting for them in your daily carb total.
Consider your personal carbohydrate tolerance as well. Some people can remain in ketosis with slightly higher carb intakes (up to 50g daily), while others need to stay closer to 20g. If you use blood ketone testing, you might experiment with small amounts of beets to see how they affect your personal ketone levels.
Remember that the ketogenic diet, like any eating pattern, should be adapted to fit your lifestyle and health needs. Making informed choices about foods like beets helps create a sustainable approach to healthy eating that you can maintain long-term.
