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November 06, 2021
Contributing writer
By Andrea Jordan
Contributing writer
Andrea Jordan is a beauty and lifestyle freelance writer covering topics from hair and skincare to family and home. She received her bachelor's in Magazine Journalism from Temple University and you can find her work at top publications like InStyle, PopSugar, StyleCaster, Business Insider, PureWow and OprahMag.
Health benefitsTasteAre they healthier raw or cooked?How to use them rawHow to use them cooked
November 06, 2021
Let's face it, almost all of us can benefit from adding more greens to our diets. In a world full of processed foods and quick eats, superfoods like green vegetables are often left aside. If you're looking to add some variety to your daily greens, consider this mild, easy-to-eat option: beet greens.
They're exactly what you think, the greens attached to fresh beets, and yes, they are indeed edible. We tapped two registered dietitians and a private chef to get the scoop on beet greens, why we should eat them, how to eat them, and, of course, what they taste like.
Health benefits of eating beet greens.
Like all greens, beet greens are chock-full of nutrients. And according to registered dietitian Nicole Rodriguez, R.D., if you already love the flavor of fresh beets, there's no reason not to enjoy the greens, too, and here's why:
1.
They're full of vitamin A.
"One serving of beet greens, about 38 grams, provides nearly half the daily recommended amount of vitamin A," Rodriguez says. "Vitamin A is an important fat-soluble antioxidant with benefits that range from the reproductive and immune systems to healthy, radiant skin."
2.
They offer high amounts of vitamin C.
Registered dietitian Andrea Mathis, R.D., says beet greens also offer a high amount of vitamin C. While it's always essential to consume vitamin C, it's especially healthy during the cold-weather season when flu and colds spread at higher rates. "Vitamin C helps support your immune system and fight off those pesky flu and cold germs," Mathis says.
3.
They're rich in polyphenols.
Mathis also says that polyphenols are found in both beet greens and beetroots. "Polyphenols contain noteworthy antioxidant properties that can help reduce and prevent inflammation." In fact, one study found that elderly adults who consumed a polyphenol-rich diet improved gut health.
What do beet greens taste like?
Functional Nutrition Training
Both Mathis and Rodriguez agree that beet greens have a mild sweet flavor. "Think of their flavor as landing between Swiss chard and spinach," Rodriguez says. This is good news for those who aren't keen on greens that have a stronger, bitter flavor. It also means their flavor profile makes them a great option for sneaking veggies into dishes for families with picky eaters. Rodriguez also notes that the stems of beet greens are more tender than those of other supergreens such as collard and kale.
Are beet greens healthier raw or cooked?
In most cases, the healthy nutrients of beet greens are consumed, as long as they aren't overcooked. "Like most vegetables, some nutrients may get lost in the cooking process, but cooked beet greens can still provide a great source of nutrients," Mathis says. Just be sure to avoid overcooking, and refrain from boiling them if possible. Instead, if you want to cook your beet greens, try steaming or sauteing them.
How to use raw beet greens.
If you're purchasing fresh beets and the greens are still attached, there's a slew of ways you can enjoy them without cooking. Here are a few of our favorite ways to eat raw beet greens.
Make a salad.
Like all greens, making them the base of a salad is an easy way to enjoy them without a lot of prep work. Simply wash and dry the greens, and add your favorite toppings. Private chef Casey Corn says if the texture is a bit tougher than you'd prefer, massage them with salt and oil to soften and enhance their flavor. Be sure to include protein, healthy fats, and, of course, even more vegetables on top.
Add them to a smoothie.
Since beet greens have a mild and sweet flavor, adding them to a smoothie is an easy way to disguise them while still consuming their nutritional density. Adding a handful of these greens will boost the vitamin and mineral count in your favorite smoothies without altering the flavor.
Toss them in a pesto.
One of Rodriguez's go-to ways of consuming beet greens is adding them to a homemade pesto. "Try replacing half of your herbs with beet greens," she suggests. Then use your pesto on pastas, sandwiches, or even pizza.
How to use cooked beet greens.
If raw greens aren't your preference, don't fret. There are plenty of ways to enjoy them cooked, too.
Add them as a side dish.
Perhaps the simplest of all the ways, making these greens into a side dish is a great addition to any healthy dinner. Mathis says she loves to steam the leaves and stems or saute them in a little bit of olive oil.
Make a savory jam.
Corn's favorite jams are made with beet greens. "I slice the greens very thinly, then simmer with lots of sugar, spices, wine, and vinegar until it gets jammy," she says. "You can also pickle the stems of beet greens, too."
Add them to your favorite soup.
If you're whipping up a soup that requires spinach, kale, or any other green vegetable, consider swapping for beet greens. This is a great option for picky toddlers and teenagers.
Bottom line.
Beet greens are packed with nutrients and easy to add to practically any meal. Since their flavor profile is mild, they won't overpower a dish. Just remember, if you choose to cook them, don't overdo it. A simple saute or steaming will do the trick without losing the nutrients.
FAQs
Beets are a source of vitamins and minerals, including several B-vitamins, potassium, and magnesium. Beets do not have a significant amount of fat but do naturally contain some sodium. The leaves and stems of beets are edible and are a source of vitamins and minerals including vitamins A and K, calcium, and potassium.
What happens to your body when you eat beets everyday? ›
Can you eat beets everyday? It's always best to follow a varied diet. Eating a small amount of beetroot every day is unlikely to do any harm, but a high intake could lead to low blood pressure, red or black urine and feces, and digestive problems for anyone with a sensitivity to the nutrients.
What is beets superfood good for? ›
Packed with nutrition, beets have antioxidants like betalains that fight cell damage and inflammation, potentially offering protection against cancer and heart disease. Health benefits of beets include more stamina during exercise, heart disease and stroke prevention, and lower blood pressure.
What does beetroot do to the body? ›
Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance. Many of these benefits are due to their high content of inorganic nitrates. Beetroots are delicious raw but more frequently cooked or pickled.
Who should not take beet root? ›
Anyone who has low blood pressure or is currently taking blood pressure medication should speak with a healthcare professional before adding beets or beetroot juice to their diet. Beets contain high levels of oxalates, which can cause kidney stones in people with a high risk of this condition.
What organ are beets good for? ›
“Beets are unique for their cardiovascular and heart health benefits,” says registered dietitian Sarah Thomsen Ferreira, RD. “Due to a combination of compounds found in beets, they are able to enhance blood flow, improve the health of arteries, support lower hom*ocysteine levels and reduce LDL cholesterol.”
Are there any negative effects of eating beets? ›
Because beets are high in oxalic acid, you should avoid them if you are on a low-oxalate diet. In some people, eating foods that are high in oxalates can cause kidney stones, especially if you eat them in large amounts.
Do beets clean the gut? ›
How Beets Cleanse Your Colon. Beets are rich in antioxidants and high in fiber that can help pull toxins into the colon where they can be evacuated. Because fiber isn't digested by your body like other food components, such as fats, proteins or carbohydrates, it feeds friendly gut bacteria.
Why do beets clean you out? ›
Beetroot is great at helping lend a hand to your liver when it becomes overloaded. It helps in the detoxification process because of the betaine it contains, which helps prevent and/or reduce fatty deposits in the liver. On the same note, beetroot helps in whole body detoxification.
What is the healthiest way to eat beets? ›
Roast Them
Roasting is an overall healthy cooking method with minimal vitamin loss, particularly vitamin C. Roasted beets are rich and sweet with slight mineral flavors. Remember to avoid long cooking times and high temperatures, as these can reduce nutrients. Try using smaller bulbs if you want to prepare them faster.
Beets also contain antioxidants, compounds in foods that help repair DNA and maintain good cell health, and they have anti-inflammatory properties, reducing the risk for numerous chronic diseases. Because of this, the beet is gaining popularity as a nutritional approach in managing cardiovascular disease and cancer.
How many times a week should you eat beets? ›
Moreover, beets are low in calories with zero cholesterol and a small amount of fat. However, the root is high in sugar and carbohydrates, so while you can consume the greens on top of the root in unlimited quantities, you should only have the root a few times a week. Beets are best from early spring to late fall.
Can beetroot burn belly fat? ›
There is no evidence to suggest that beetroot can directly burn belly fat. Beetroot is healthy and nutritious. But no single food can cause fat loss in a specific body area. Following a balanced, calorie-controlled diet and engaging in regular physical activity are essential.
Is it better to eat beets raw or cooked? ›
Raw or Cooked? Cooked. Low in calories and high in nutrients, cooked beets reduce the risk of heart disease and stroke. Benefits: Naturally occurring compounds in beets improve blood flow, help keep arteries healthy and reduce LDL cholesterol (the 'bad' kind).
How long does it take to see benefits of beetroot? ›
How long it takes for beet juice to lower blood pressure can vary. However, a 2008 study stated that beet juice lowers blood pressure in about 3 hours. Research suggests that drinking beet juice daily for at least 60 days provides the most benefits, helping significantly improve hypertension.
What is the healthiest part of a beet? ›
Plus, you can benefit from the lutein/zeaxanthin form of carotenoid phytonutrients (say that quickly ten times!) by eating beet greens. In fact, just one cup of raw beet greens can contain more than 275 lutein micrograms.
Do beets have healing properties? ›
Beets also contain antioxidants, compounds in foods that help repair DNA and maintain good cell health, and they have anti-inflammatory properties, reducing the risk for numerous chronic diseases. Because of this, the beet is gaining popularity as a nutritional approach in managing cardiovascular disease and cancer.
Are beet stems bitter? ›
What Are Beet Greens? Beet greens are the deep red-veined leaves that grow on beets. The nutrient-packed greens and stems have a mild, sweet, and slightly earthy flavor.
Does beet root actually help? ›
Beetroot powder contains micronutrients and phytonutrients that may benefit heart, gut, and brain health. Potential benefits include reducing inflammation, lowering blood pressure, improving gut health, and more. People can add beetroot powder to sauces, smoothies, and doughs. It has a mild, slightly sweet taste.
