Raw beets: A healthy choice packed with nutrients
Beets are well-known vegetables, appearing in dishes such as cooked, roasted, or pickled borscht, and salads. But can you eat raw beets? This question still raises doubts, though the answer is simple.
Warm beets are probably familiar to everyone; they frequently appear on tables as borscht, sautéed beets, or roasted slices. But what about eating them raw? This question is increasingly common, especially in the context of healthy eating and the desire to consume less processed products. Raw beets still cause some concern—some say they are hard to digest, others claim they are harmful, and still others don’t know how to serve them to suit their taste.
It's time to dispel these doubts because not only can you eat raw beets, but it's actually beneficial. They are rich in nutrients, many of which are partly lost during cooking. This vegetable contains a wealth of valuable elements, best absorbed in its raw form, of course, in reasonable amounts and with a few guidelines in mind.
What do raw beets contain?
Raw beets are not only edible but also exceptionally valuable. They provide plenty of vitamins, minerals, and antioxidants, and they retain most of these beneficial elements in their unprocessed state. If you have no health contraindications, including them in your daily diet is worthwhile, even in the form of a simple slaw or juice.
Beets are a source of:
- Fiber, which supports digestion and regulates bowel function,
- Folic acid, important for pregnant women, among others,
- B-group vitamins, including B6,
- Antioxidants (including betalains), which have anti-inflammatory effects,
- Iron, potassium, magnesium, and other minerals,
- Nitrates, which can help lower blood pressure.
Importantly, during cooking, some of these valuable substances break down. That is why raw beets have an advantage if you care about the maximum amount of vitamins and minerals.
How to eat raw beets?
They are most commonly consumed in the form of:
- Grated slaw with apple and lemon juice,
- An addition to salads with arugula, feta, or goat cheese,
- An ingredient in fresh juices and shakes (e.g., with carrot and apple),
- Thinly sliced pieces in the form of carpaccio.
Their flavor is slightly earthy and sweet; it may not suit everyone in its pure raw form, but it pairs well with acidic and spicier additions (e.g., lemon, horseradish, yogurt).
Who should be cautious about raw beets?
Although raw beets are healthy, there are a few situations where caution is advised.
- People with kidney stones or a tendency to form them should limit beet consumption due to the presence of oxalic acid.
- Raw beets in larger quantities may cause bloating or slight digestive issues; starting with small portions is advisable.
- Beet juice should be allowed to stand for about 30 minutes, as it may be too intense for the stomach immediately after being squeezed.
