Add Beets to Your Keto Diet
Healthy Articles Healthy Recipes Keto Zone Recipes

5 Ways to Add Beets To Your Keto Diet & 5 Reasons You Should

 Do you shy away from beets on your low-carb keto diet? While they may be a high-carb vegetable, they offer a lot of great nutrition. In fact, they support whole-body health from your brain to your toes. And while you may have to limit your portion, you can add beets to your keto diet and reap many health benefits.

Beets do have more carbohydrates than many vegetables. Specifically, they contain 4 grams of net carbs in just 1/4 cup of beets. In addition to these carbs, they are overflowing with antioxidants, phytochemicals, detox nutrients, anti-inflammatories, and more. They are a surprisingly healthy option on Keto Zone.

Here’s how to add beets, and why you should.

5 Ways to Add Beets

1. Simple Oven-Roasted Beets: Add Them to Salads and Low-Carb Sandwiches

One of the simplest ways to add beets is to oven-roast and add them to other foods. They are easy to roast and can be kept in the refrigerator for several days.

To oven-roast beets, first, heat the oven to 400°F. While the oven is heating, cut off the leafy tops of the beets close to the bulb. You can reserve the beet greens for another purpose like a salad. Scrub the beets thoroughly.

Place each beet on a sheet of aluminum foil and wrap it.

Place each wrapped beet on a baking sheet and roast for 50-60 minutes. They are done when a fork slides easily to the center of the beet. The cooking time is flexible as small beets will cook more quickly than large beets.

Allow the beets to cool. Use the aluminum foil or a paper towel to crap the skin away; if well-cooked it should peel away easily.

Time-Saving Tips:

  • You don’t have to roast beets to enjoy them. They are delicious when sliced thin and added to salads, burgers, or other foods raw.
  • Many stores now carry ready-to-eat roasted beets. You can usually find them near the salad greens.

2. Roasted Beet Hummus

Beet hummus is a delicious way to add beets to your diet! You can dip celery into it, add it to low-carb bread and sandwiches, and more.

To make amazing Keto Zone Roasted Beet Hummus, follow our recipe here.  You’ll make a delicious condiment with just45 calories, 2 grams of fat, 4 grams net carbs, 1 gram protein per 1/4 cup.

3. Turn-Up-The-Beet Smoothie

Any Keto Smoothie can get a boost in nutrition with just a small amount of beets added. You can add raw or roasted beets to your favorite smoothie for an high-antioxidant punch.

What’s more, it’s fine to eat the peel as long as it’s well-scrubbed. Just leave it on, and throw 1/2 a beet into your blender with your smoothie.

4. Avocado Beet Fat Bomb

Want even more out of your mid-afternoon fat bomb? Add a slice or two of beets. Try 1/4 an avocado, sliced flat. Add 1-2 thin slices of beets, either raw or roasted. Top with another 1/4 medium avocado slice. Add one tablespoon of goat cheese on top if desired.

It’s delicious and highly nutritious. Each fat bomb serving is 177, 18 grams fat, 3.5 grams net carbs (12 grams carbs, 8.5 grams fiber), 2.5 grams protein, 86% fat!

5. Red SupremeFood

Beets are one of the nutrition stars of Divine Health Red Supremefood. This organic fruit and vegetable powder packs in high-antioxidants foods like beets, with only 3 grams of net carbs per serving. It’s an easy way to add beets every day on Keto Zone. You can add Red Supremefood to water, smoothies, dips, and more.

5 Reasons to Add Beets

It’s easy to add beets every day with our 5 options above, and even easier to stay motivated when you learn of the health benefits. Beets have a lot to offer including:

1. Loads of Betanins

Betanins are the main phytochemicals in beets. They are responsible for that beautiful red hue and are potent in nutrition with three main health-supporting actions (1, 2). Betanins:

  • Are strong antioxidants that fight free radicals
  • Reduce inflammatory reactions in the body
  • Support the detoxification of the cells

Amazingly, they also support the production and work of glutathione. Glutathione is a powerful antioxidant our cells make to fight free radicals and oxidative stress.

2. Optimization of Blood Sugars

This high-carb vegetable supports optimal blood sugars! In fact, beets are a great source of phytochemicals that actually regulate glucose and insulin in humans.

A recent study found that approximately 1/2 cup beetroot juice significantly lowered blood sugars in participants with diabetes when consumed after a meal (3).

3. Gut, Eye, and Brain Health

Make sure to save the beet greens and use them in salads. Why?

They are a great source of both zeaxanthin and lutein. These powerful carotenoids fight oxidative stress to support eye health and brain health.

What’s more, both the greens and the bulbs contain fiber for gut health. Beets fibers are both soluble and insoluble. The soluble fibers are pectins. These pectins provide special benefits to our digestive tract and cardiovascular systems.

4. Support for Healthy Blood Pressure

Speaking of the cardiovascular system, beets support healthy blood pressure. How? Their natural nitrates dilate blood vessels to allow blood to flow through with less pressure build-up.

In fact, some studies have found that beets significantly lowered blood pressure, by up to 4–10 mmHg, over a period of only a few hours (4) after consumption. The effect appears to be the largest for systolic blood pressure. And, the effect may also be stronger for raw beets than cooked beets (5).

Healthy blood flow and pressure supported by beets can contribute to whole-body health, through every system (6).

5. Natural Energizer

Beets contain a variety of minerals that support healthy blood and energy (7).  Two minerals, in particular, copper and iron are notable.

In addition, beets contain natural nitrates. These nitrates are converted to nitric oxides in the body which dilates blood vessels.

When blood vessels are dilated, blood pressure improves, more oxygen is circulated throughout the body, and more oxygen and nutrients are delivered to the muscles. This may improve energy and athletic performance (8).

What About Red Urine and Stools?

Ever eaten beets and then noticed reddish urine or stools 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.

Avoid Beets if You Are Prone to 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

While eating in the Keto Zone, you can add beets in small portions to add a lot of antioxidants and nutrition! The easiest way to do so consistently is likely with Divine Health Red Supremefood. You can also roast beets, eat them raw, add them to smoothies, make hummus, or boost your fat bomb. Try these options today!

And, if you’d like more great Keto Zone ideas, tips, and recipe, join our FREE Keto Zone 21-Day-Challenge today!


Your email address will not be published. Required fields are marked *