Introduction
Beets come in a variety of colors, but it’s the deep red ones that people are most familiar with. They are a popular root vegetable used in different recipes for a variety of reasons. However, have you ever considered eating them raw? Raw beets might not be the most popular way to consume this nutrient-rich vegetable, but it’s certainly a tasty and healthier choice.
If you’ve been wondering if you can eat beets raw, and how to enjoy them in their natural form, you’re in luck. This article is dedicated to exploring the benefits and drawbacks of eating raw beets, as well as how to prepare and enjoy them in your meals. Read on to discover more!
5 Surprising Benefits of Raw Beet Consumption
Raw beets contain different nutrients and compounds that may promote better health. Here are some benefits of consuming raw beets:
1. Rich in Antioxidants
Beets are rich in antioxidants, which play a vital role in protecting your body from oxidative stress. The deep red color of beets is due to the presence of betalains, a type of antioxidant that helps in reducing inflammation in the body. Studies suggest that betalains may also lower the risk of chronic diseases, such as heart disease and cancer.
2. Boosts Heart Health
Consuming raw beets may help reduce blood pressure as they contain nitrates, which the body converts into nitric oxide, leading to vasodilation. This, in turn, improves blood flow, and reduces the risk of heart disease and stroke.
3. Helps with Digestion
Raw beets are high in fiber, which aids in digestion. Consuming fiber-rich foods can help regulate bowel movements, and prevent constipation.
4. Promotes Better Exercise Performance
Raw beets are also known to improve exercise performance due to their nitrate content. Nitrates help to widen the blood vessels, allowing more oxygen to be delivered to the muscles, leading to better endurance and strength during exercise.
5. May Help with Weight Loss
Raw beets are low in calories and high in fiber, making them an excellent choice for those on a weight loss diet. Fiber-rich foods increase feelings of fullness, helping to reduce calorie intake and prevent overeating.
How to Prepare and Enjoy Raw Beets in Your Meals
Raw beets can be consumed in various ways. However, you should note that their earthy flavor can be quite strong for some people. Here are some of the ways to prepare and enjoy raw beets:
1. Grated or Shredded
Grating or shredding raw beets is an easy way to add them to salads or coleslaw recipes. They are also a great addition to sandwiches and wraps.
2. Juicing
Another way to consume raw beets is by juicing them. You can mix them with other fruits and vegetables for added flavor and nutrients.
3. Pickled
Beets can also be pickled, which can provide a tangy and crunchy texture that is delicious in salads or as a side dish.
4. Sliced Thinly
If you prefer to consume beets in their natural form, you can slice them thinly and add them to your favorite dips like hummus or guacamole.
5. Blended
Blending a raw beet with other ingredients such as yoghurt makes it easier to consume as a drink. It provides a nutrient-rich, flavorful, and refreshing drink.
Raw Vs. Cooked Beets: Which is Better for Your Health?
When it comes to the nutritional value of beets, both raw and cooked beets offer different benefits. However, there are some nutritional differences that are worth taking note of:
Raw Beets
Raw beets are high in minerals and vitamins and are an excellent source of dietary fiber. They are also low in sodium and contain nitrates, which helps improve blood flow and lower blood pressure. Eating raw beets help to preserve the nutritional value of this vegetable.
Cooked Beets
Cooked beets offer different benefits than raw beet. Cooking beets help to break down the fiber making it more digestible than raw beets. It also aids in the absorption of betalains. Additionally, cooked beets are often easier to incorporate into various recipes than raw beets.
A Comprehensive Guide to Eating Beets in Their Raw Form
Raw beets can be a great addition to your daily diet. However, it’s essential to consume them in moderation and in the right way. Here are some tips to help you enjoy raw beets:
1. Start Small
Begin by adding small amounts of raw beets to your meals and gradually increase the amount as your taste buds become more accustomed to the flavor.
2. Pair with Complimentary Ingredients
Raw beets pair well with ingredients like goat cheese, walnuts, pears, avocado, lemon, and lime. Using these ingredients in your recipes can help balance the earthy taste of raw beets.
3. Avoid Overconsumption
While raw beets are healthy, eating too many can lead to bloating and stomach issues since they contain natural sugars that can be difficult for some people to digest.
Healthy and Delicious Raw Beet Recipes to Try at Home
1. Raw Beet Salad
Ingredients:
- 2-3 medium-sized beets
- 2 tablespoons of extra-virgin olive oil
- 2 tablespoons of red wine vinegar
- 1 tablespoon of honey
- Salt and pepper
- 2 tablespoons of chopped cilantro
Method:
- Peel and grate the raw beets.
- In a mixing bowl, mix the beets together with olive oil, vinegar, honey, salt and pepper.
- Sprinkle cilantro and stir to combine.
- Serve chilled.
2. Raw Beet Green Juice
Ingredients:
- 1-2 raw beets
- 2 green apples
- 1 cucumber
- 1-inch ginger root
- 1 lemon, juiced
Method:
- Wash all ingredients and chop them into small pieces.
- Put them into a blender or juicer and blend until smooth.
- Pour into a glass and serve chilled.
Conclusion
Raw beets are an excellent addition to your daily diet. They are nutrient-rich, low in calories, and offer numerous health benefits when consumed in moderation. Incorporating raw beets into your meals can help improve heart health, aid digestion, promote better exercise performance, and help with weight loss. However, due to the earthy flavor and potential digestive issues, it’s crucial to pair them with complementary ingredients and avoid overconsumption.