"To Beet or Not to Beet: Understanding Beets in a Keto Context"

by Pam Berg

Yes, beets can be included in a keto diet, but in moderation due to their higher carb content compared to other vegetables.

Although beets are chock full of nutrients and fairly low carb, they do have a lot of sugar, and eating beets will raise your glucose level.

Health Benefits of Beets

Beets (or beetroots) are an excellent source of fiber, folate (vitamin B9) vitamin C, iron, manganese, and potassium. Eating beets and drinking beetroot juice is associated with health benefits such as:

lowering blood pressure
improving blood flow
increasing your performance when engaging in cardiovascular activity

A four-ounce serving of beets had roughly 45 calories, 1.7 grams of protein, and 8 grams of net carbs (10 total carbs).

Although keto diets do vary, most following a ketogenic diet would agree that is a high-carb veggie option and would make another choice.

How Much Beets Can You Eat on Keto?

If you are craving beets and want them to be part of your diet, remember to take your entire day's worth of carbohydrates into consideration.

Your weight loss journey won’t be derailed by one serving of beets; however, It is always important to look at the big picture of your food on any given day.

Are Beets Keto-Friendly?

Although you can eat a small amount of this root vegetable when on keto, beets are not considered a keto food due to the relatively high number of net carbs as well as the high glycemic index.

Are Beet Greens Keto?

Beet greens are a very low-carb food and can be enjoyed without throwing your body out of ketosis.

Beet greens are a versatile leafy green that can be used in a salad or cooked into foods much like spinach.

What Type of Beets Have the Least Carbs?

Even after reading all of this, some people just want to eat beets on a keto diet. Raw beets, or beets served cooked by roasting or boiling, have the lowest carb count. Let’s investigate the most common ways people ingest beets.

Roasted Beets: One-half cup of cooked beets has about 45 calories and 8 net carbs. This covers beets that are boiled or roasted. Drizzle them with olive oil, season them, and serve.

Pickled Beets: My favorite pickled beets are Aunt Nellie’s. One serving of these beets has about 13 net carbs, which is higher than when roasted.
Beet Juice: an 8-ounce serving of beet juice has 70 calories and 17 net carbs.
Beetroot Powder: If you are looking for the health benefits of beets using beetroot powder is an option. However, it is not a low-carb option. One scoop of beetroot powder has about 4 carbohydrates.

6 Best Keto Substitutes for Beets

For those following a keto diet and looking for substitutes for beets, here are some low-carb vegetable alternatives:

Radishes: They have a similar texture to beets and can be roasted or eaten raw.
Turnips: These can mimic the texture of beets when cooked and are lower in carbs.
Rutabagas: A bit sweeter, similar to beets, and can be roasted or mashed.
Celeriac (Celery Root): With a distinct flavor, celeriac can be a good stand-in for beets in some recipes.
Jicama: It has a crunchy texture and is good raw, adding a freshness similar to raw beets.
Cauliflower: Though not similar in taste, it's versatile and can take on many flavors, useful in a variety of dishes.

Remember, while these substitutes can mimic beets in terms of texture or function in a dish, their flavors will be different, and adjustments in seasoning might be necessary.