Raw or Cooked: The right way to eat beetroots and 4 easy ways to include them in daily diet

Beetroots are considered to be a powerhouse of nutrition. From boosting immunity to improving blood flow and pressure, they play many roles in helping us lead a healthy lifestyle. Often referred to as a vibrant, nutrient-dense root vegetable, beetroots are known for their deep red color and impressive health benefits. Rich in folate, iron, potassium, and vitamin C, they help support blood health, boost immunity, and enhance energy levels. A study published in 2021 by the National Library of Medicine investigated the effects of daily consumption of raw red beetroot on metabolic markers and cognitive function in individuals with type 2 diabetes. And it was found that regular consumption of raw beetroot for 8 weeks helped in the reduction of fasting blood sugar levels, glycosylated hemoglobin (HbA1c), apolipoprotein B100, liver enzymes (AST and ALT), homocysteine levels, and both systolic and diastolic blood pressure. Additionally, there was a notable increase in total antioxidant capacity and improvements in cognitive function tests. It also suggested that consumption of raw beetroots can help in managing type 2 diabetes. However, there is a section of experts who feel that cooked beetroot is healthy too. So, let us find out the right way of consuming beetroots.

They are low in calories and high in fiber,which makes them illing and can contribute to weight management goals. They are a good source of minerals, especially potassium, magnesium, manganese, and (to a lesser extent) iron. They are a very good source of folate (Vitamin B9), and people who consume diets rich in folate from green leafy vegetables are said to have lower levels of homocysteine in the blood. For the unversed, homocysteine levels actually increase the risk of heart and artery disease.

Raw beetroot is a low-calorie, nutrient-dense root vegetable loaded with fiber, antioxidants, and essential vitamins. Per 100 gms of raw beetroot contains 43 calories, 9.6 g carbs, 2.8 g fiber, 6.8 g sugars, 1.6 g protein, and 0.2 g fat. It also contains 109 µg vitamin B9, 4.9 mg vitamin C, 325 mg potassium, 0.8 mg iron, and 23 mg magnesium. The iron content help in red blood cell production and magnesium & phosphorus help support nerve and muscle function.

It is rich in fiber, which aids digestive health and is high in folate that promotes cell growth and heart health. Raw beetroot is also loaded with antioxidants, particularly betalains, which help reduce inflammation and protect against oxidative stress. The nitrates in raw beetroot may help lower blood pressure and boost stamina, making it a favorite among athletes. It is also said that raw beetroot retains more vitamin C and supports immunity and skin health. Raw beets are rich in dietary fiber, which helps regulate bowel movements, support gut health, and prevent constipation. It is also said that iron, potassium, and antioxidants found in raw beetroots aid digestion, supports detoxification, and may improve skin health as well.

Per 100 gms of cooked beetroot offers 44 calories, 10.0 g carbs, 7.0 sugar, 2.0 g sugar, 1.7 g protein and 0.1 g fat. It also contains around 80-100 µg vitamin B9, 300-325 mg potassium, 20 mg manganese, and 0.7-0.9 mg iron.

It is said that cooking softens the fiber in beetroot, making it easier to digest. Also, cooking helps retain important minerals like potassium, iron, and magnesium, which support heart health, oxygen transport, and muscle function. Boiling preserves a good amount of folate, essential for cell repair and brain function. It is also said that due to heat, some antioxidants and vitamin C are reduced, still it contains nitrates, which help lower blood pressure and improve blood flow.

As per experts, raw beetroot retains more nutrition, especially vitamin C and antioxidants. But cooked beetroots break down fiber, making them gentler on the stomach. And if you roast or boil them, it enhances the natural sweetness. However, some water-soluble vitamins (like folate) reduce with heat.

It is very popular among athletes as it helps improve stamina and endurance by increasing oxygen use efficiency during workouts. Packed with antioxidants like betalains, it supports the liver’s detox enzymes and helps eliminate toxins from the body.

If you are eating it raw, try making a juice or smoothie. Blend raw beetroot with apple, carrot, or orange for a fresh detox drink. You can also use it in salads. Grate raw beetroot and mix with leafy greens, feta, and nuts. Another simple idea is beetroot raita. Grate it, mix with sweet curd, and add salt, pepper, and chaat masala on top.

If you eat beetroot cooked, try making beetroot sabzi or a simple stir-fry. Cook diced beetroot with spices like mustard seeds, curry leaves, and coconut. You can also stuff it inside parathas. Another idea is to blend cooked beetroot into hummus or bake it in cakes and brownies. Cooked beetroot is also great in sweet mini pancakes. Its mild sweetness, mixed with jaggery, makes a treat many kids love.

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