Health Benefits of Beets
Healthy Articles Healthy Recipes Keto Zone Recipes

7 Top Health Benefits of Beets (Even With Low-Carb Diets)

If you want to support your health from your brain to oxygen making it down to your pinky toe, beets are for you. There are many health benefits of beets.

In fact, their vibrant, bright red color comes from a full package of nutrients.

And, if you’ve thought they are too high in carbs for a Keto Zone diet, we have two ways to include them.

Try our Roasted Beet Hummus (you can make it 85% fat and only 4 grams net carbs) or see why beets are one of the premier ingredients in Fermented Red Supremefoods.

Time to turnip the beet around here.

Super Nutritious Roasted Beet Hummus


  • 1/2 pound beets (about 4 medium-sized beets), scrubbed clean and dried
  • 2 tablespoon tahini sesame seed paste (can use almond butter if needed)
  • 5 tablespoon lemon juice
  • 1-2 small cloves garlic, chopped
  • 1 tablespoon ground cumin
  • 1 tablespoon lemon zest (zest from approx. 2 lemons)
  • Pinch of sea salt or Kosher salt, more to taste
  • Fresh ground pepper to taste


  1. Pre-heat oven to 375°F.
  2. Cut greens off beets.
  3. Place whole beets on a large foil-lined cookie sheet. Drizzle with olive oil, avocado oil, or melted coconut oil.  Fold foil into a foil pouch, making sure all sides are pressed together well.
  4. Roast in the preheated oven until tender enough to pierce easily with a fork (~35-45 minutes, depending on exact size).
  5. Allow the beets to cool.  Once cooled, peel off any remaining skin (should come off with your fingers). If needed, use a pairing knife to peel beets.
  6. Place beets and remaining ingredients in a food processor or blender, and process until smooth.  Taste and add more cumin, salt, or pepper as needed.
  7. Store in a refrigerator (up to 4 days) or freeze. Use as a sandwich spread, dip for veggies (yes, that veggie on veggie goodness), or “sauce” for meat dishes.

1/4 cup: 45 calories, 2 grams of fat, 4 grams net carbs, 1 gram protein. Want to increase fat for Keto Zone eating? Mix 1/4 cup beet hummus with 2 tablespoons olive oil: 318 calories, 30 grams fat, 4 grams net carbs, 1 gram protein (85% fat)


7 Top Health Benefits of Beets

When you pick up a beet at the store, there’s little doubt that it’s good for you.

Bright red, with giant green leaves: How could it not be amazingly nutritious?

But, beets may have more in store for you than you realize. Here’s how they support health from your head to your toes.

1. Betanins that Fight Disease and Detox Cells

Beets contain phytochemicals called betanins. Betanins are the primary nutrient responsible for that beautiful red hue. Betanins contribute to three main disease-fighting actions (1, 2). Betanins:

  • Are strong antioxidants that fight free radicals
  • Reduce Inflammation
  • Support the detoxification of the cells

Like other superfoods, beets also support the production and work of glutathione, a powerful antioxidant our cells make to fight damaging substances.

And, in lab studies, they have successfully slowed the growth of tumor cells.

2. Carotenoids for Eye and Brain Health

Beet greens are an awesome source of both zeaxanthin and lutein, 2 powerful carotenoids.  These antioxidant vitamins go beyond everyday free-radical-fighting to support eye health, especially fighting against age-related eye diseases.

3. Beets Improve Blood Sugars and Diabetes 

Although beets have a reputation for being a high-sugar vegetable and inappropriate for those with diabetes, the opposite is true.

Beets are a great source of phytochemicals that actually regulate glucose and insulin in humans.

In fact, a recent study found just less than 1/2 cup beetroot juice consumed after a meal, resulted in significantly lower blood sugars in participants with diabetes (3).

4. Great Digestion from Fiber

While almost all fiber is good, not all fiber is the same.

Beets and carrots contain specific fibers and pectins that provide special benefits to our digestive tract and cardiovascular systems.

5. Vegetarian Minerals to Support Blood-Building and Energy

Beets contain a variety of minerals (4).  Two, in particular, copper and iron, work to “build your blood” and make it healthy and strong.

What’s more, beets increase oxygenation of tissues secondarily… see below.

6. Athletic Performance

Beets may boost your run, weight lifting, bike ride, or hike.

Beets contain natural nitrates. These nitrates are converted to nitric oxides in the body.

Nitric oxides dilates blood vessels, allowing more oxygen to circulate more efficiently. What’s more, nitric oxide may also increase muscle tissues’ ability to use oxygen (5).

7. Healthy Blood Pressure

If you’ve suffered from high blood pressure, beets may help.

Studies have concluded beets can significantly lower blood pressure by up to 4–10 mmHg over a period of only a few hours (6).


Remember their nitrates improve the oxygenation of tissues by dilating the vessels? This dilation also works to reduce blood pressure.

The effect appears to be the largest for systolic blood pressure. And, the effect may also be stronger for raw beets than cooked beets (7).


Beets, Keto Zone, & Fermented Red Supremefood

Our Roasted Beet Hummus only has 4 grams of net carbs and can be made to 85% fat, perfect for Keto Zone eating. But, if you’d like another option for beets with even lower carbs, look no further than Divine Health Fermented Red Supremefood. Not only will you get beets, but a variety of other fruits and fermented vegetables, and only 3 grams of net carbs per serving.

Warning: Colorful Urine

If you’ve eaten beets before, you may have been surprised to see reddish urine afterward. Don’t be alarmed! About 5-15% of adults in the U.S. are estimated to experience beeturia, urine that is red or pink, after eating beets.

Beets and Kidney Stones

For most people, beets are a great food choice for health. However, if you are prone to kidney stones, it’s wise to limit high-oxalate foods like beets.


Bottom Line

Beets are an amazing food. In fact, the health benefits of beets extend from your brain to your toes. If you’re worried about the carbohydrates in beets, we’ve provided two great ways to enjoy them and all their benefits.


  1. Thank you so much for this informative article on beets. I am taking one scoop per day of the super-reds and can tell a difference in my leg veins after just 4 days! The veins look less stressed and some have disappeared. Oh also my workouts feel easier. I feel stronger.


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