Raw beets: A nutritional powerhouse waiting to be discovered
Beets are well-known vegetable – whether cooked, roasted, pickled, in borscht or 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 appear on tables as borscht, sautéed beets, or roasted slices. But what about eating them raw? This question is appearing more frequently, especially in the context of healthy eating and the desire to consume less processed products. Raw beets still cause some concerns – some say they are hard to digest, others say they are harmful, and some don’t know how to serve them to enjoy their taste.
It's time to dispel these doubts – because it turns out that not only can you eat raw beets, but it's also actually worthwhile. They are rich in nutrients, which partly get lost in the cooking process. This vegetable contains a wealth of valuable elements, which we best absorb in its raw form – of course, in reasonable amounts and with a few rules 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 what’s best in their unprocessed state. If you have no health contraindications, it's worth including them in your daily diet, even in the form of a simple slaw or juice.
Beets are a source of:
- fibre, which supports digestion and regulates bowel function,
- folic acid, important among others for pregnant women,
- 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 we 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 flavour 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 – it’s advisable to start with small portions.
- Beet juice should be drunk after standing for about 30 minutes, as it may be too intense for the stomach immediately after being squeezed.
