In this day and age of being on the go, there are times when we want to learn everything about the produce we consume.
As one of the most commonly-used veggies, many people ask: Are beets acidic or alkaline? Where do beets come from? How do you use them?
We have the answers for you here.
Are Beets Acidic or Alkaline?
The fact is that beets are acidic.
The pH range for conventional raw beets, which you may buy at your local farmer’s market or grocery shop, is between 5.3 and 6.6 (1). They are acidic since their grade is lower than 7.
When using canned beets in a dish, remember that they are often more acidic than raw, fresh beets. Canned Beets in can range in pH from 4.3 to 4.6 (1).
However, they won’t taste shockingly sour if you bite into them since this grade is nearer to the neutral level than the severely acidic side.
Where Do Beets Come from?
Believed to have originated in Central Asia, beets are a type of root vegetable that is grown on vines (2).
They typically come in red, golden, and white colors and serve as a source of carbohydrates, iron, vitamin C, B vitamins, and fiber.
The health benefits of beets include lowering blood pressure and reducing the risk of heart disease in people with high blood pressure (3); reducing glucose levels in people with diabetes (4); aiding digestion by improving intestinal flora balance (5); and protecting the oral cavity from tooth decay (6).
1. Might Possess Anti-Cancer Qualities
Betacyanin, a potent substance that gives beetroot its deep, purple-crimson color, is a plant-based pigment that is considered to help prevent the growth of several cancers, particularly bladder cancer (7).
2. Could Reduce Blood Pressure
The naturally occurring nitrate-rich components in beetroot make them heart-friendly. By relaxing blood arteries, lowering arterial stiffness, and encouraging dilatation, which may reduce blood pressure, nitrates assist in enhancing blood flow.
The prevention of stroke and heart disease benefits from a drop in blood pressure. According to studies, nitrate-rich foods such as beetroot could also increase the chance of surviving a heart attack (8).
3. It Might Boost Energy Levels and Workout Performance
Since Paralympic gold medalist David Weir said that a drink of beetroot juice was the path to his success, beetroot juice has indeed grown in popularity (9).
This is supported by many studies, which show that athletes may perform better and increase exercise endurance when they consume beet juice (10).
Additionally, beetroot’s nitrates, which supply additional oxygen to your muscle cells when resting, help muscles recover more quickly (11).
For the remainder of us, consuming beetroot may provide the extra energy we need.
4. Could Strengthen Intestinal Health
Beetroots are the best source of glutamine, an amino acid crucial to the upkeep and function of our stomach (12). Additionally, they contain high amounts of fiber, which helps maintain the environment inside the gut and the healthy bacteria that live there, aiding bowel function.
5. It Might Be Analgesic
Among the top ten vegetables with the highest antioxidant potency is red beetroot. It has been shown that the Betalain chemicals, which give the root its red color, have strong antioxidant and anti-inflammatory properties (13).
This indicates that they aid in cell protection and may be beneficial in the battle against age-related illnesses, including cancer and heart disease.
Can Someone with Acid Reflux Eat Beets?
Beets are on the acidic end of the pH meter, but if you have acid reflux, they shouldn’t be a problem for you.
These veggies don’t have near the acidity of other foods or drinks. In fact, studies have shown that eating beets, which are rich in fiber, may help keep the acid reflux down (14).
Which Are Healthier, Cooked or Raw Beets?
There is no doubt that beets offer many wonderful health advantages. But a common question is whether eating cooked or raw beets is healthier for you.
Due to their minerals and vitamins, raw beets are healthier.
Beets lose their beneficial minerals and vitamins when they are cooked. Beets should be either raw or briefly cooked if you want to get their vitamin advantages.
However, cooked beets are also a healthy choice.
Beet Juice Can Be Used as a Natural Dye
Beets are renowned for having a highly attractive hue that also readily stains. You may use beet juice to make a beverage or a color.
Even in the 16th century, red dye was produced from beet juice. There is proof that individuals colored their hair with beet juice in 19th-century England too.
Are Beets Sugary?
Many vegetables contain sugar in naturally occurring amounts. But were you aware that out of all vegetables, beets have the greatest natural sugar content?
However, just because beets inherently contain more sugar than other veggies does not imply that they are unhealthy since the sugar is natural.
You Can Use Beets to Make Wine
We are all aware that grapes are used to produce wine, but beets may also be used to make wine. You’ll produce a wine that mimics port wine when you brew wine from beets.
A superb port wine made with earthy aromas and high sugar content is ideal for dessert.
Is Everyone Safe to Eat Beetroot?
Some individuals may get Beeturia, pink or red color in their urine or stool, after consuming beetroot. It is completely safe! Oxalate is a natural substance present in high concentrations in beet leaves and, to a smaller extent, the roots.
Those with a kidney stones history should refrain from overindulging in foods rich in oxalate, including beetroot.
How to Eat Beets
You now understand why beets are the best. How to fit them in into your daily diet then?
Get a Can Opener
Beets in a can are just as simple as it gets. For salads, slice them. Or combine them with your hummus to make a lovely pink dip. If you don’t like the earthy taste of beets, adding them to a dip helps to counteract it. Just be careful to search for canned beets sans additional additives or salt.
Get Your Oven Ready
Beets’ earthy-sweet deliciousness is brought out when they are roasted. To produce crisp beet chips, you may alternatively slice them thinly and roast the beets in the oven.
Take a Glass
Beet juice lacks the fiber found in the whole beetroot. However, whether you’re utilizing beets to improve your athletic performance or give your brain a boost, juice may be a great way to rev them up. Beet juice is sold at most supermarket shops. Even beet juice powder supplements are available in grocery or vitamin shops’ fitness sections.
Recipe with Beets
- 1 beetroot
- 1/15oz. can of cooked chickpeas
- A large zested lemon
- Half a large juiced lemon
- 2 cloves of minced garlic
- 2 tbsps. of tahini
- ¼ cups of extra virgin olive oil
- Preheat your oven to 190 degrees C (375 degrees F), then scrub and wash your beets under water until they are very clean.
- Wrap the beet(s) securely in foil, sprinkle with a little olive or avocado oil, and roast for an hour, or till a knife inserted into it comes out cleanly. They ought to be delicate. Set aside to cool until they are at room temperature in the refrigerator (in a dish to collect juice).
- Quarter your beet and add it to your food processor when it has cooled and been peeled. Blend until no larger pieces are visible.
- Blend the other ingredients, except the olive oil, until smooth.
- Add the olive oil while the hummus is blending.
- Taste the dish and make any necessary seasoning adjustments, such as adding additional salt, olive oil, or lemon juice. A little water may be added if it’s too thick.
- It can be stored in the refrigerator for approximately a week.
Beets with Citrus
- 6-8 small to medium yellow or red beets
- Olive oil (extra-virgin) to drizzle
- 1 orange
- Balsamic or sherry vinegar to drizzle
- ½ lemon (juiced)
- A handful of arugula, watercress leaves, and microgreens
- Sea salt
- Ground fresh black pepper
- Feta or goat cheese (optional)
- Chopped pistachios or walnuts (optional)
- Turn on your oven to 400° Fahrenheit for preheating.
- Arrange each beet on a sheet of foil and sprinkle with a good amount of olive oil, sea salt, and black pepper. Roast the beets for 35-60 minutes, or until they are soft and fork-tender, after wrapping them in foil. The time depends on how big and fresh the beetroots are. The beets should be taken out of the oven, the foil removed, and let to cool. Peel the skins once they are cold to the touch.
- Peel the orange in long strips, avoiding the white pith, using a citrus peeler. Here, grated zest might also work. Slice the orange in thirds, keeping the remaining 1/4 of the wedge to squeeze onto it.
- Chop the beets into pieces or wedges measuring 1″ and put them in a basin. Use separate basins for the yellow and red beets if you want to prevent the red beets from staining the yellow beets.
- Drizzle the vegetables with sherry vinegar and olive oil before adding lemon juice, the orange juice poured from the last slice, a few sprinkles of salt, and tossing. Up to the serving time, chill.
- Taste the dish before serving and season as needed with more salt (including flaky sea salt, if used), pepper, vinegar (for extra tang), lemon juice, or orange juice.
- Arrange the watercress, orange segments, and citrus curls on a dish and serve.
So, are beets acidic or alkaline? Well, raw beets are, but cooked ones are alkaline. Do incorporate them into your diet for their health benefits.