Benefits of Beets in Your Diet

Beets have come a long way from their prehistoric roots to today’s smoothies and salad bowls. With their deep red color and earthy flavor, beets are often praised as a health food staple. 

But are beets healthy for everyone? 

While they're packed with nutrients, there’s also talk about oxalates and how they might affect kidney health. Understanding the balance between benefits and risks is key to knowing if they’re right for your plate.

Are Beets Healthy? A Closer Look at Their Benefits

Beets often appear in wellness trends, and for good reason. They offer a unique nutritional profile that supports multiple body systems.

Why Are Beets Considered a Superfood?

So, why are beets healthy enough to earn superfood status? 

The answer lies in their rich supply of nitrates, which help improve blood flow and oxygen delivery throughout the body. 

They’re also high in betaine, an important nutrient known for reducing inflammation and protecting organs from stress. Beetroot's role in boosting endurance is why beetroot juice after workout is popular among athletes.

Nutritional Breakdown of Beets

One cup of cooked beets provides around 60 calories, 13 grams of carbohydrates, 3.8 grams of fiber, and notable levels of folate, potassium, and manganese. 

Despite their natural sugar content, beets release sugar slowly, which is helpful for blood sugar control. They are also rich in antioxidants, including betalains, which support cellular health and detoxification.

Beets in Your Daily Diet

Eating beets a few times a week can enhance your daily nutrient intake. They pair well with leafy greens, nuts, and citrus. You can roast them, spiralize them, or blend them into smoothies. 

Their versatility makes them easy to fit into most diets, especially those based on plant-based supplements and vitamins.

Beets and Oxalates: What You Need to Know

Oxalates have become a point of concern for some health-conscious eaters. Understanding how they relate to beets helps you make smart decisions.

Do Beets Have Oxalates?

Yes, they do. So the question "do beets have oxalates?" is valid. Beets contain moderate to high levels of oxalates, particularly in raw form. 

Oxalates are naturally occurring compounds found in many plant-based foods. In susceptible individuals, oxalates can contribute to the formation of kidney stones.

Beet Greens and Oxalate Content

Beet greens contain even higher levels of oxalates than the root. Although nutrient-rich, those sensitive to oxalates or with a history of kidney stones may want to limit or avoid beet greens.

For those with no health concerns, beet greens are still a valuable part of a Plant-based detox routine.

Who Should Limit Oxalate Intake?

People who have experienced calcium oxalate kidney stones should be cautious. High oxalate intake can increase stone risk, especially when combined with low fluid intake. 

Cooking beets can reduce oxalate levels, making them safer for sensitive individuals. Always consult a healthcare provider when adapting your diet for oxalates.

Beets in Different Diets

Beets aren’t just colorful additions to your plate. They’re supportive of many health goals.

Beets for Heart Health and Detox Support

Beets help lower blood pressure, thanks to their nitrates. Studies show that regular beet consumption can reduce systolic blood pressure by 4–5 mmHg.

Beets also support liver function, making them a go-to in many plant-based detox protocols. Their anti-inflammatory compounds benefit cardiovascular health, and their fiber aids digestion.

How to Incorporate Beets into a Balanced Diet

Beets fit into various dietary preferences. Roasted beets can be served with hummus and greens. Pickled beets pair well with whole grains. 

Beet smoothies, enhanced with plant-based protein powder, make excellent pre- or post-workout fuel. Use them in moderation if oxalate sensitivity is a concern, and pair them with calcium-rich foods to reduce oxalate absorption.

What Are Mega Beets and Are They Safe?

Mega Beets is a concentrated beetroot powder designed to offer the same nitrate-rich benefits in a convenient form. It’s popular among those who want a consistent source of energy, especially when combined with Active Energy and Stamina Capsules. 

Unlike fresh beets, Mega Beets is processed to reduce oxalates in some formulations. Still, it’s essential to check ingredient labels and consult a nutritionist if you’re managing oxalate intake.

Conclusion

Adding beets to your diet can offer a range of health benefits, especially when chosen wisely. Their nutrient density makes them a valuable addition to any whole-food-based lifestyle, from supporting blood flow to aiding digestion. 

While beets' healthy reputation is well-earned, being mindful of oxalates ensures you enjoy them safely. Whether you're roasting fresh roots, sipping smoothies with plant-based protein powder, or adding vegan collagen to your routine, Sun Warrior offers trusted products to complement your wellness journey.

To learn more about plant-powered nutrition, visit Sunwarrior.

FAQs

Do beets have oxalates?

Yes, beets contain oxalates. One cup of boiled beets has about 75–100 mg of oxalates. Raw beets may have slightly higher levels.

Are beet greens high in oxalates?

Yes. Beet greens are among the highest in oxalate content among leafy vegetables, so they should be limited in low-oxalate diets.

Are beets healthy to eat daily?

For most people, yes. Eating beets a few times a week is beneficial. If you’re not oxalate-sensitive, daily consumption can support heart, liver, and gut health.

Why are beets considered healthy?

Why are beets healthy? They contain nitrates for blood pressure, antioxidants for inflammation, and nutrients like folate and fiber for overall wellness.

Is it safe to eat beets on a low-oxalate diet?

Moderate amounts of cooked beets may be safe. Pairing them with calcium-rich foods like yogurt can help reduce oxalate absorption.

What are the health benefits of beets?

They support heart health, detox, brain function, and athletic performance. They also offer natural energy without caffeine.

Can beets cause kidney stones?

Yes, people sensitive to oxalates should limit or avoid beets, especially in raw form or as beet greens.

What is the oxalate content of cooked vs. raw beets?

Cooking reduces oxalates by up to 30–50%. Steaming or boiling is recommended for those on oxalate-restricted diets.

What is Mega Beets and how is it different from fresh beets?

Mega Beets is a beetroot supplement. It offers concentrated benefits like nitrate support with potentially lower oxalate content. It is convenient and travel-friendly.

Are beets suitable for weight loss or detox diets?

Yes. Beets are low in calories and high in fiber, making them helpful in detox and weight management. They're often included in plant-based supplements and vitamins for these goals.