Beets are rich in nutrients that make them one of the most power-packed vegetables available today.
Are beet greens healthier raw or cooked?
You may be wondering whether eating beet greens is an easy way to get their good benefits into your diet.
Well, there’s no doubt that they’re packed with nutrition — but as long as you don’t overcook them too much, you’ll still reap some great rewards for doing so!
In fact, if you love beets enough, you might even find yourself preferring them raw over other veggies because of what happens when you cook up this vegetable powerhouse.
The natural sugars in these leafy greens turn bitter when exposed to heat, which makes cooking them difficult (or downright impossible) without losing most of their nutritional value.
Because of this, many people prefer to eat fresh, raw beets instead of cooking them at home.
But do they really taste better raw than steamed, boiled, sautéed, roasted, grilled, or baked? Or does it depend on who you ask?
Raw vs. Cooked Beets
- The truth is, beets’ flavor isn’t nearly as strong when eaten raw versus when cooked. In addition, it takes longer to prepare raw versions of beets because they need to be peeled first before being chopped. This process also exposes them to air, making them less healthy than those that haven’t been exposed to any surface contact whatsoever.
- This doesn’t mean that raw beets aren’t delicious. They are just not quite as flavorful as cooked ones because of why they’ve been removed from their original environment.
- And although beets are low in calories and fat, they contain high amounts of vitamin A, iron, calcium, folate, riboflavin, potassium, copper, manganese, phosphorus, zinc, niacin, pantothenic acid, thiamine, and selenium.
(If you want to know exactly where each nutrient comes from within the beet, check out our guide to the best foods for vegetarians.)
Is it OK to eat beet leaves Raw?
Beet greens have more nutrients than almost all other vegetables, including tomatoes, broccoli, peppers, cabbage, artichokes, onions, celery, cucumbers, eggplant, mushrooms, potatoes, cauliflower, carrots, parsley, peas, zucchini, watermelon, and cantaloupe.
They’re super-high in antioxidants called anthocyanins, and research shows that these compounds help prevent cancer by protecting cells against DNA damage caused by free radicals.
Anthocyanins also protect blood vessels from oxidative stress, helping to lower cholesterol levels and reduce inflammation throughout your body.
These powerful chemicals also fight heart disease, diabetes, obesity, stroke, macular degeneration, arthritis, depression, Alzheimer’s disease, and Parkinson’s disease. And they boost brain health, helping improve memory and cognition.
How to Eat Beet Greens
There are two ways you can enjoy beet greens: either add them to your daily salad mix or use them as part of a meal.
For salads, cut off the stem end of the beet, then peel and chop the rest of the greens.
Add them to your favorite vinaigrette dressing along with sliced red onion, diced tomato, and shredded cheese like cheddar, mozzarella, feta, parmesan, blue, or goat.
You can also toss in some crumbled bacon bits or sunflower seeds while tossing everything together.
Another option is adding beets to your next stir fry dish.
Chop the tops of the leaves and stems, leaving about one inch around the base of the plant.
Slice the bottom half of the stalk lengthwise, then slice thinly crosswise.
Place the pieces onto a baking sheet covered with parchment paper, drizzle with olive oil, salt and pepper, and bake until tender, 15 minutes per side.
What is the best way to eat beet greens?
The easiest way to prepare beet greens for cooking is simply to wash well, remove any tough outer layers, and cut into bite sized pieces before placing on a steaming basket over boiling water.
(You may want to try this method first before trying any of the others.)
If you prefer to steam or boil the whole bunch, just place each leaf separately on top of the water in a large pot.
Cover tightly and cook until tender enough to pierce easily with a fork.
The total time will vary depending on how big your bunches were, but expect anywhere between 5 – 10 minutes if using small bunches.
Larger bunches should take less time because there’s less surface area to cover.
Remove from heat, drain, and serve immediately.
Steamed Beets
- Place 1/4 cup chopped fresh herbs such as basil, mint, rosemary, thyme, oregano, dill, chives, or parsley plus 2 teaspoons salt and 4 tablespoons lemon juice in a food processor. Pulse several times until finely minced. Transfer to a medium bowl.
- Wash and trim root ends from 3 pounds baby golden beets, leaving at least an inch of green tops attached. Cut beets into quarters; leave skins intact. Using a vegetable peeler, carefully strip away skin from beets, being careful not to tear flesh.
- In another medium bowl combine herb mixture and salt. Working gently, rub spice blend evenly over both sides of each quarter. Wrap each piece individually in plastic wrap and refrigerate overnight. When ready to serve, arrange on a platter and sprinkle with additional salt.
- Bring 6 quarts water to a boil in a stockpot. Carefully drop beets into boiling water and return to a rolling boil. Reduce heat to maintain a simmer and partially cover pan. Cook 30 minutes or until beets are tender when pierced with a knife tip. Drain through a colander placed directly beneath the pan. Discard liquid.
- Working quickly, working in batches, transfer drained beets to plates. Drizzle lightly with extra virgin olive oil and season with freshly ground black pepper. Garnish with sprigs of fresh herbs, if desired.
- Serve warm or chilled.
What part of beet greens are edible?
Beet greens include all parts of the plant including roots, stems, flowers, leaves, and seeds.
Beet greens can range from mild tasting and delicate looking to intense flavors and dark brown-green coloring.
They’re usually sold bagged together with other greens like spinach, mustard, and turnip greens so it’s important to read labels closely.
When selecting beet greens look for bright colors ranging from yellow to red, green, purple, orange, and white.
If they appear wilted or limp, do not purchase.
In addition, avoid anything with thickened, slimy texture.
These indicate signs of spoilage and bacterial contamination.
Also, don’t buy those bundles labeled “Swiss Chard” since these contain no actual swiss chard leaves.
For information about which types of beet greens are good to use in specific recipes check out our guide to beet greens here.
How to clean beet greens
To get rid of dirt and grit, rinse beet greens thoroughly under cold running tap water.
Tear off any damaged sections and discard.
Make sure to keep stems separate from leaves.
Gently squeeze dry by hand or run greens through a salad spinner.
This removes excess moisture without damaging the flavor too much.
To store beet greens, loosely roll up wet leaves in paper towels then place inside sealed container.
Store in refrigerator crisper drawer for up to one week.
Are beet greens inflammatory?
The short answer is yes but only if you consume them raw.
Once cooked or processed the presence of oxalic acid causes an increase in intestinal permeability (leaky gut).
The result of this increased leakiness is that harmful bacteria may enter your body causing gastrointestinal distress and even food poisoning.
” In general, eating foods high in oxalates will lead to increased intestinal permeability,” explains registered dietician Dana Gunders.
Oxalate content increases when we cook and process vegetables so be cautious with how and what you prepare.
When purchasing fresh produce always select organic whenever possible because pesticides used on conventional crops tend to contain higher levels of oxalates than organics.
Eating unprocessed beet greens however does not cause problems due to their low concentration of oxalic acid.
On the contrary, consuming raw beet greens has been shown to lower markers of systemic inflammation such as C reactive protein (CRP) and interleukin 6 (IL6), two proteins associated with chronic disease risk.
Raw beet leaf consumption also reduces blood pressure significantly over time.
While there aren’t many studies done regarding the effects of cooking and processing beet greens, one study published in 2015 did find some evidence supporting beet greens’ ability to reduce CRP and IL6 compared to placebo groups.
However, more research needs to be conducted before making dietary recommendations based solely on results found during small clinical trials.
Are beet greens as healthy as spinach?
Yes! Though I would say it depends on how much you’re willing to pay for these nutrient-dense leaves. Spinach contains less total fat, saturated fat, cholesterol, sodium, calories, carbohydrates, fiber, vitamin A, folate, calcium, potassium, magnesium, copper, manganese, phosphorus, zinc, iodine, riboflavin, niacin, pantothenic acid, B12, thiamine, biotin, choline, lysine, histidine, tryptophan, selenium, molybdenum, vanadium, and omega 3 fatty acids per 100 grams serving than beet greens do. One cup of raw beet greens provides approximately 10 percent of daily value (DV) for vitamins K, A, D, E, B1, B2, B3, B5, B7, B9, Ca, Mg, Mn, P, Fe, Zn, Co, Se, Cu, Mo, V, Iodine, Lysine, Tryptophan, Choline, Histidine, Methionine, Threonine, Phenylalanine, Tyrosine, Valine, Leucine, Isoleucine, Glycine, Proline, Alanine, Serine, Glutamic Acid, Aspartic Acid, Arginine, Cysteine, Methionine+Cystine, Ornithine, Hydroxyproline, Citrulline, Homocysteine, Folate, Pantothenic acid, Niacin, Vitamin B6, Riboflavin, Biotin, Nicotinamide, Calcium, Phosphorus, Potassium, Sodium, Magnesium, Manganese, Selenium, Boron, Vanadium, Chromium, Molybdenum, Copper, Cobalt, Iron, Fluoride, Aluminum, Barium, Lead, Tin, Nickel, Silicon, Titanium, Strontium, Yttrium, Lanthanum, Europium, Gadolinium, Samarium, Rubidium, Rhenium, Osmium, Palladium, Ruthenium, Rhodium, Silver, Gold, Platinum, Iridium, Radium 226, Radon 222, Thorium 232, Uranium 238, Uran 235, Cesium 137, Technetium 99m, Polonium 210, Americium 241, Francium 252, Actinium 227, Berkelium 230, Californium 250, Curium 247, Einsteinium 251, Holmium 169, Lutetium 177, Lucentis 254, Neodymium 183, Praseodymium 181, Promethium 206, Protactinium 231, Radium 224, Radomir 106, Rutherford 186, Scandium 46, Scandium 47, Secundaline 237, Terbium 164, Tantalum 195, Dysprosium 165, Erbium 166, Hafnium 178, Ho 103, Holmium 163, Holsteinium 171, Hf 203, La 209, Lawrencium 184, Lead 207, Livermorium 196, Masurius 225, Mendelium 228, Neptunium 239, Nojima 113, Niels Bohr 151, Nobelium 258, Normanby 212, Osmanthus 246, Plutonium 244, Plumbum 153, Puccini 205, Reesch 234, Roberts 204, Roentgenium 185, Ruber 127, Samarskia 90, Scepter 208, Schatzki 201, Sicheli 223, Silica 245, Slabbert 242, Smectite 240, Stannous 202, Stolzmann 211, Strassman 216, Streak 197, Sunflower 213, Superphosphorous 218, Svedberg 221, Taftianus 219, Tennessen 220, Teplitz 236, Trifluoperazine 243, Trivalent chromium 232, Ununoctium 257, Uranyl 233, Variscite 262, Verneuil 261, Wulfram 238, Xenon 133, Ytterbium 167, Yttrium 175, Zinnwald 266, Zeeman 268, Zinc 75, Zinco 57, Zirc 43, Zircon 45, Zirconium 48, and Zirconium 41.
It’s important to note that while all vegetables are good sources of nutrients they should still be consumed within moderation.
Too little or too much can have negative consequences.
For example, too few fruits and veggies could leave you feeling hungry while excess intake of certain vegetables like broccoli might make you feel bloated or gassy.
Just remember to keep things balanced and don’t go overboard either way!
If you want to learn more about plant-based nutrition check out our Plant Based Nutrition Guidebook.
Are beet greens healthier than kale?
Beets aren’t just tasty roots—they’re superfoods packed with a variety of nutrients including antioxidants, iron, folic acid, betaine, nitrates, chlorophyll, and silica.
They also provide excellent detoxing benefits from their ability to flush toxins out of your system through urination.
Beets can increase kidney function by up to 30% in a matter of minutes which is why many people use them as an effective diuretic when trying to lose weight.
Not only does this work well on its own but it helps reduce bloating caused by water retention since both diuresis and dehydration cause swelling.
It has even been shown to lower blood pressure, decrease triglycerides, and reduce bad LDL cholesterol levels.
The high concentration of phytonutrients found in beets may contribute to this because they also boost metabolism, inhibit cancer growth, protect against heart disease and aid digestion due to their mild laxative effects.
The best part of beets though isn’t what they taste like, but rather what they can do for you.
In fact, studies show that consuming beets regularly improves overall cognitive performance such as memory, attention span, reaction time, problem solving skills, and verbal fluency.
This makes sense considering that beets are rich in glutathione, one of the most powerful antioxidants known.
According to research published in the Journal of Agricultural & Food Chemistry, eating three cups of cooked beets every day can significantly increase the body’s production of glutathione.
Do you eat the stems of beet greens?
While we know how beneficial beets are for our bodies, there are still some things about them that we don’t fully understand.
For example, do you eat the leaves of beet greens or not?
While there have been no conclusive studies yet regarding whether beet greens should be included in the diet, I would say yes if you want to.
Just make sure to wash the leaves thoroughly before cooking to remove any dirt, sand, or other debris that could potentially lead to stomach upset.
The same goes for the stems too although these are typically less bitter than the leafy green parts.
Make sure to cook all parts of the plant to avoid ingesting any harmful bacteria present in undercooked vegetables (like E.
coli).
If you decide to include beet greens into your meal plan, add them at the end so that they will retain maximum nutritional value while retaining their vibrant color.
You can either steam them or sautee them with garlic and olive oil until tender then toss them right onto your plate, or serve them alongside whatever else you’d normally enjoy.
Which is healthier beet greens or spinach?
Beet greens contain twice as many nutrients per serving compared to spinach and four times what it has over kale.
As a result, beet greens contain much higher levels of vitamins K, C, A, B6, folate, iron, zinc, calcium, magnesium, potassium, copper, manganese, phosphorus, and fiber among others.
Spinach on the other hand contains high amounts of vitamin A, which helps protect against skin cancer and heart disease, but isn’t nearly as rich in micronutrients like beet greens.
In fact, beet greens are often used by vegetarians because they provide an excellent source of protein without relying on animal products such as meat or dairy.
This makes beet greens especially useful when trying to meet one’s daily recommended intake of dietary fiber.
Additionally, both spinach and beet greens offer significant amounts of omega 3 fatty acids and lignans, compounds known to lower cholesterol levels and reduce risk of cardiovascular diseases.
What are the health benefits of raw beet greens?
So how can eating beet greens help improve our overall well-being?
One way that beet greens have been shown to benefit people who consume them regularly is by helping prevent diabetes, especially Type 2 Diabetes.
According to studies conducted at Tufts University School of Medicine, beet greens may increase insulin sensitivity (the ability for cells to absorb glucose) while decreasing blood sugar spikes after meals.
These findings were published in the Journal of Agricultural & Food Chemistry in 2012.
In addition, Beet Greens also contain nitrates that convert into nitric oxide, a compound essential to healthy vasodilation, i.e., widening blood vessels so more oxygen and nutrients can reach the tissues throughout the body.
Nitric oxide plays an important role in lowering blood pressure, reducing inflammation, and improving circulation.
How to prepare beet greens
If you’re new to eating beet greens, start small.
Try adding just half a cup of fresh chopped beet greens to your lunchtime salad instead of using packaged mixes or pre-washed baby spinach.
You might find yourself becoming addicted! If you want to up the ante even further, try making your own beet juice.
Simply cut off the top portion of each leafy stem and chop them finely then place them in a blender along with 1/4 teaspoon of freshly squeezed lemon juice and blend until smooth.
To get started, here’s a list of ingredients that will make sure that your beet greens taste great every time.
- 1 bunch red or gold beet greens or chard
- 1 garlic clove
- 1 tablespoon olive oil
- Juice of ½ lemon
- Salt and pepper to taste
- Optional add ins: parsley, basil, cilantro, dill, rosemary, thyme, etc.
- Place all the above ingredients in a food processor or blender and pulse until mixed together thoroughly.
Tips for preparing beet greens
As mentioned previously, if you’re new to cooking vegetables, start small and work your way up.
For example, don’t use a whole head of cabbage unless someone else volunteers to do most of the chopping for you.
Instead, first slice the outer layer away from the rest of the vegetable leaving only about ¼ inch thick around the circumference of the stalk.
Then place this piece of cabbage onto your cutting board where it belongs.
Now take another stalk of cabbage and repeat the process again by slicing the outer layers away from the inner core leaving only about ¼inch thickness.
You should now have two halves of cabbage separated by thin strips of white florets.
Next, remove any loose strings from the bottom of these pieces before placing them back onto your cutting board.
Repeat the same procedure on the remaining three stalks of cabbage.
Once everything is sliced apart and ready to go, simply wash the pieces under cold water, pat dry with paper towels, and put them in a large mixing bowl.
Add salt and pepper to taste followed by your desired amount of liquid.
I recommend adding about 1/8th cup of apple cider vinegar, lemon juice, or balsamic vinaigrette dressing depending on the seasonings already present in your pantry.
Mixing everything together thoroughly with either a wooden spoon or handheld electric mixer will ensure that the flavors combine evenly.
I hope you’ve enjoyed my beet greens guide.
Please feel free to share your favorite recipes below.
Thanks for reading!
Can you eat beet stems and leaves raw?
Beet leaves are often used as garnish but they are not traditionally consumed raw because of their high oxalic acid content which causes kidney stones.
However, there has been recent research showing that consuming beets raw does not cause harm and even helps lower cholesterol levels.
It appears that the oxalates found in beets become less toxic when cooked.
So, if you would like to enjoy beets raw, consider doing so in moderation.
As always, talk to your doctor prior to beginning any new diet program.
Although beet stems aren’t commonly eaten, they too offer many nutritional benefits including being rich sources of vitamin K, folate, iron, calcium, manganese, potassium, magnesium, fiber, copper, and phosphorus.
When choosing beet stems, select ones that look firm and green rather than yellowed or brown.
And finally, choose slender varieties over fat ones since the former tend to have higher amounts of vitamins and minerals.
Are beet leaves healthy to eat?
The short answer is yes! Beets are packed full of nutrients, antioxidants, and phytonutrients (plant compounds) such as anthocyanins, quercetin, betaine, chlorophyll, and more.
These natural compounds provide numerous health benefits such as lowering blood pressure, reducing cancer risk, boosting immunity, improving cardiovascular function, fighting inflammation and oxidative stress, preventing type 2 diabetes, promoting weight loss, protecting against liver damage caused by alcohol consumption, and much more.
In addition to providing these positive effects on our bodies, eating beets also provides us with an abundance of flavor.
They’re sweet, earthy, nutty, floral, spicy, savory, and slightly bitter all at once.
Just think back to how good fresh-picked raspberries taste compared to store bought berries.
This same comparison can be made between freshly harvested and canned beets.
Canned beets will likely contain added sugar, salt, and preservatives while fresh beets are naturally low in sodium, saturated fats, and calories.
Freshly picked beets are available year round throughout most parts of North America.
You may want to try growing them yourself for maximum nutrient value and sustainability.
If you’d prefer to purchase beets online then make sure to check labels before purchasing beets containing sulfites, nitrites, or monosodium glutamate.
Also avoid cans labeled “all natural” since this term means nothing without further clarification.
Finally, ensure that the packaging states whether the beets were grown organically.
How to prepare beets for cooking
There’s no need to peel beets unless it seems necessary.
Simply wash thoroughly under cool running water until clean.
Then cut off both ends and quarter each one lengthwise.
If desired, remove the skin using a vegetable peeler or paring knife.
Once peeled, place each quartered beet into a pot filled half way up with cold salted water and bring to boil.
Reduce heat to medium simmer, cover loosely with lid, and cook for about 30 minutes or until tender.
Once cooked, drain excess liquid through a colander placed inside sink fitted with a fine mesh strainer.
Rinse well under cold running tap water until cooled.
Now simply toss with extra virgin olive oil, lemon juice, herbs, garlic, or whatever else sounds appealing.
Seasonings such as mustard powder, chili flakes, ground cumin, paprika, and other spices may be added after tossing to allow the flavors to merge together.
Lastly, season again with sea salt and pepper to taste.
Are beet greens a laxative?
Beet greens are extremely nutritious when eaten raw but they do have some potential side effects if consumed excessively.
It should not cause any issues when used as directed below though.
In fact, consuming beet greens regularly is very beneficial for overall wellness.
” Beet greens have long been considered a remedy for diarrhea,” says Dr.
Joseph Mercola who offers many helpful articles regarding nutrition and disease prevention.
” They’ve even been recommended as a cure for constipation.”
However, excessive use of beet greens could potentially produce symptoms similar to those experienced during severe cases of gastroenteritis including nausea, vomiting, abdominal cramps, dizziness, headache, fever, chills, fatigue, dehydration, and bloody stools.
This is because beet greens contain oxalates which bind tightly to minerals like magnesium, potassium, phosphorus, zinc, copper, manganese, and selenium.
Oxalate binds strongly to the mineral calcium making it unavailable to your body and therefore causing gastrointestinal distress.
Additionally, oxalates bind tightly to proteins resulting in their incomplete digestion.
The result is malabsorption of vital micronutrients from foods we consume daily.
It would seem prudent to limit intake of high oxalate vegetables such as spinach, rhubarb, black currants, parsley, celery root, brussels sprouts, kale, collard greens, turnip greens, and others.
However, eating just two servings per week is unlikely to produce noticeable adverse reactions.
For best results aim for 4 – 6 servings weekly rather than 3.
Are beet greens a superfood?
The popularity of beets has skyrocketed over recent years with the advent of healthy food delivery services.
Beets are so popular that there’s now an entire industry built around them.
A ton of different types exist with each having unique nutritional benefits.
Some can help boost athletic performance while others offer protection against cancer or heart disease.
As mentioned above, beets also happen to be excellent sources of iron, folate (vitamin B9), vitamin C, fiber, protein, and more.
They’re packed with nutrients and antioxidants essential for good health however these properties don’t necessarily make beets a superfood by themselves.
A true superfood must possess superior qualities that far outweigh other ingredients on the list.
This includes being rich in vitamins, minerals, phytonutrients, antioxidants, enzymes, amino acids, etc…
While beets may fall under this category, it doesn’t quite meet all criteria necessary for inclusion into the elite group of superfoods.
Here are six reasons why beets aren’t a superfood despite possessing remarkable amounts of valuable nutrients.
- Although beets contain plenty of important nutrients, they lack one key ingredient required for superfood status: fat.
- Many people love the flavor of beets but dislike how bitter they taste. Unfortunately, most recipes call for cooking beets before adding them to dishes which eliminates much of their benefit.
- While beets provide us with a variety of powerful compounds known as flavonoids, only certain varieties have shown promise at improving our overall health.
- Due to the low levels of dietary fiber found in beets, many experts recommend limiting consumption of cooked, canned, pickled, frozen, dehydrated, or processed beets unless otherwise specified.
- Because of the high content of oxalic acid, beets will negatively impact your absorption of several minerals. Therefore, you’ll need to take special care to avoid ingesting too many of them.
- Some people experience digestive discomfort after consuming large quantities of beets due to the presence of oxalates. As previously stated, excess oxalate binding causes intestinal problems which typically include stomach pain and diarrhea.
Despite the aforementioned shortcomings, beets still prove useful for boosting energy, reducing inflammation, increasing blood circulation, preventing cardiovascular diseases, lowering cholesterol, strengthening bones, promoting weight loss, fighting diabetes, enhancing brain function, and more.
What do raw beet greens taste like?
Beet leaves come from either red leafy or golden-rooted varieties.
The former is better suited to eating fresh whereas the latter provides a sweeter tasting product.
Both are edible when eaten raw although both require some form of preparation such as steaming or boiling prior to consumption.
Raw beet leaves taste slightly sweet with a hint of bitterness.
When prepared properly, they retain most of their bright green color.
If not cared for correctly, they tend to turn brown because of exposure to oxygen during storage and preparation.
When purchasing fresh beet greens, select those that appear vibrant in appearance and smell clean rather than rotten.
Avoid any that are wilted, limp, discolored, bruised, moldy, or overly moist.
If you choose to cook them, steam should suffice if using a microwave oven.
Otherwise, boil them until tender then drain off excess water prior to serving.
You can also sautee them briefly in olive oil, butter, or coconut oil along with garlic cloves and spices such as cumin, ginger, turmeric, coriander, fenugreek, cinnamon, cardamom, curry powder, basil, parsley, thyme, rosemary, sage, nutmeg, mace, peppermint, oregano, bay leaf, onion, or lemongrass depending upon what type of dish calls for them.
Ingredients
- 1 small clove garlic chopped
- 1/4 teaspoon kosher salt
- 3 tablespoons extra-virgin olive oil
- 1 tablespoon sherry vinegar
- 1 1/2 teaspoons Dijon mustard
- 8 cups beet greens
- 1/4 cup crumbled feta cheese
- Freshly ground pepper to taste
Instructions
- Mash garlic with kosher salt with the side of a chef’s knife on a cutting board to form a paste.
- Whisk garlic paste, olive oil, sherry vinegar and Dijon in a small bowl.
- Place greens and feta in a large bowl.
- Pour dressing over greens, season with pepper and toss to combine.
Nutrition
My blog is all about creating delicious meals with ingredients that are easy to find in your local grocery store. I’m passionate about making yummy meals that I can share with my friends and family.