Carbs in Beets and Are Beets Keto?
on Apr 12, 2023
This post may contain affiliate links. Please read my disclosure policy.
Beets are a rich source of vitamins and minerals and have many health benefits. However, they are also high in carbs, which can make it difficult to fit them into a low-carb diet like keto. In this post, you’ll learn whether beets are keto-friendly, how many net carbs they contain, and how you can incorporate them into your keto diet.
Are Beets Keto-Friendly?
Beets are not keto-friendly because they are high in carbs. A single cup of beets contains around 9 grams of net carbs, which can be a significant portion of your daily carb limit on a keto diet.
However, this does not mean that you cannot eat beets on a keto diet. You can still include them in your meals, but you need to be mindful of the portion size and the overall carb count of your meals.
How Many Net Carbs In Beets?
According to USDA, a cup of beets contains nearly 13 grams of total carbs, of which 3.7 grams are fiber, and 9 grams are net carbs. Below is the net carb content for raw, cooked, canned and pickled beets based on USDA nutrient database.
| Serving Size (1 Cup) | Net Carbs |
| Raw beets | 9.1 grams |
| Cooked beets | 13.5 grams |
| Canned beets | 9.2 grams |
| Pickled beets | 26.3 grams |
Net carbs are the total carbs minus the fiber, which is not digested by the body. Therefore, the net carb count of beets is relatively high, making it challenging to fit them into a keto diet.
Carbs In Beets
Beets are relatively high in carbs compared to other low-carb vegetables like spinach and broccoli. A cup of raw beets contains 13 grams of carbs per USDA.
Although beets are a great source of vitamins and minerals, they are not the ideal choice for a keto diet.
Carbs In Beet Juice
Beet juice is a popular drink that has gained popularity due to its many health benefits. However, beet juice is not keto-friendly as it contains a high amount of sugar and carbs.
USDA states that an eight-ounce glass of beet juice contains approximately 14.6 grams of total carbs and 12 grams of sugar, making it unsuitable for a keto diet.
Carbs In Pickled Beets
Pickled beets are a popular condiment that is used in salads and sandwiches. However, pickled beets are not keto-friendly as they contain added sugar and other high-carb ingredients.
One cup of pickled beets contains nearly 28 grams of total carbs and 26 grams of net carbs per USDA.
Carbs In Beet Root Powder
Beetroot powder is a supplement that is often used for its many health benefits, including improved athletic performance, blood pressure, and circulation.
However, beetroot powder is not keto-friendly as it contains a high amount of carbs. One tablespoon of beetroot powder contains approximately 7 grams of carbs based on USDA nutrient database.
Carbs In Beet Greens
Beet greens are the leafy tops of the beetroot plant and are a great source of vitamins and minerals. However, they are also relatively high in carbs, a cup of cooked beet greens contains 7 grams of carbs according to USDA.
How Beets Affect Blood Sugar And Insulin Levels
Beets have a high glycemic index, which means that they can cause a rapid increase in blood sugar levels. This can trigger a spike in insulin levels, which can lead to insulin resistance and other health problems. Therefore, it is essential to limit your intake of beets on a keto diet.
Health Benefits Of Beets On A Keto Diet
Beets are a low-calorie food that is high in fiber, vitamins, and minerals. In particular, beets contain high levels of folate, potassium, and vitamin C, which are all essential nutrients for overall health.
Additionally, beets are a rich source of betaine, a compound that has been shown to reduce inflammation and promote heart health.
For individuals on a ketogenic diet, beets can be a great source of natural energy and a way to improve endurance during exercise.
Keto-Friendly Ways To Incorporate Beets Into Your Diet
While beets are known to be high in carbohydrates, there are still ways to incorporate them into a keto diet.
- You can eat beets in small amounts, such as using a small portion of roasted beets in a salad or as a side dish.
- Another option is to use beet greens in place of spinach or kale in a salad or smoothie, which are low in carbohydrates and high in nutrients.
- There are keto-friendly beets products available on the market, such as beetroot powder or beetroot juice, which can be used to add flavor and nutrients to a meal without adding too many carbs.
Are There Any Risks Or Side Effects Of Eating Beets On A Keto Diet?
While beets can provide numerous health benefits, there are some potential risks and side effects to be aware of, particularly for individuals on a keto diet. Beets are high in oxalates, which can contribute to kidney stone formation in individuals who are susceptible.
Additionally, consuming too many beets can cause a temporary condition called beeturia, which causes urine to turn pink or red.
Keto Beets Substitutes
For individuals who are unable to consume beets on a keto diet, there are several alternatives available:
- Low-carbohydrate vegetables, such as zucchini, cauliflower, or broccoli.
- Another option is to use spices and seasonings to mimic the flavor of beets, such as using paprika or turmeric.
FAQ
Are beets low carb?
Yes, beets are a great addition to a low-carb diet. They are low in both carbohydrates and calories, and are also high in fiber. Plus, beets are rich in vitamins and minerals, making them an excellent nutrient-dense food choice. Beets have nearly 10 grams of carbohydrates per 100 grams.
You can use them to add flavor and nutrition to salads, soups, and sandwiches, or simply enjoy them as a side dish.
Are beets high in carbs?
Beets are relatively high in carbohydrates for a non-starchy vegetable, with 10 grams of net carbs per 100 grams. But even though they are a little higher in carbs than other non starchy vegetables, they are not so high that they need to be omitted from a low carb diet.
Are beets good for weight loss?
Beets are a low-calorie, nutrient-dense food that can be beneficial for weight loss as they can help you feel full for longer and provide natural energy.
How many carbs are in fresh raw beets?
There are approximately 9.5 grams of net carbs per 100 grams of fresh raw beets per USDA.
How many carbs are in cooked beets?
According to USDA, cooked beets have almost the same carb content compared to raw beets, with approximately 9.9 grams of net carbs per 100 grams.
You May Also Like
- Are Onions Keto and Carbs in Onions
- Are Potatoes Keto and Carbs in Potatoes
- Are Bell Peppers Keto and Carbs in Bell Peppers
Keto Beets Salad Recipe
Ingredients
- 1 cup cooked beets, peeled and cut into small cubes
- 1 clove garlic, pressed
- 1/2 onion, chopped
- 4 ounces feta cheese, cubed
- 1 cup arugula
- ½ cup roughly chopped walnuts
Dressing
- ½ lemon, juiced
- 2 tablespoon olive oil
- salt and pepper, to taste
Instructions
- Mix together the cooked beets, garlic, and onions in a large mixing bowl.
- Make the dressing by mixing together all the dressing ingredients.
- Add the dressing to the bowl. Adjust the seasoning. Serve and enjoy!
Nutrition
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
