Unlike other vegetables that taste different than their fresh or frozen counterparts, canned beets retain a flavor that rivals fresh beets. They also maintain about the same nutritional value as fresh beets, giving you a good source of fiber, iron and folate.
Canned Beets Nutrition & Health Benefits
The beautiful red beet is packed with betalain, making it an antioxidant rock-star! Canned beets retain those healthy red pigments (the source of betalain), while also offering ample amounts of Vitamin C, B-6, Vitamin K, and vital trace minerals, such as potassium and magnesium.
Of course, you can substitute canned or frozen beets for fresh. OR - Additionally, you can use different varieties of beets interchangeably, such as golden beets or Chioggia beets. OR - If you're using them fresh in a salad, you could substitute chopped beefsteak or other "sturdy" red tomato.
Beets contain pigments called betalains, which possess a number of anti-inflammatory properties ( 8 , 17 , 18 ).
Beets are rich in natural chemicals called nitrates. Through a chain reaction, your body changes nitrates into nitric oxide, which helps with blood flow and blood pressure.
Beets are rich in nitrates, which the body converts to nitric oxide—a compound that relaxes and dilates blood vessels, turning them into superhighways for your nutrient- and oxygen-rich blood. That means better circulation, and possibly lower blood pressure.
While not as popular as other canned vegetables like corn or green beans (via USA Today), canned beets are an honorable underdog, and so is their liquid. Plain or salted, you should never get rid of the liquid from canned beets because it is completely edible!
It is good to eat beets only 3-4 times a week, not more. If you eat daily, make sure you eat it in limited quantities due to its high oxalate content. Pickled beets are high in sodium content.
Beets are loaded with nutrients and antioxidants. They contain significant levels of calcium, iron, magnesium, fiber and folate as well as vitamins A and C. Fermenting beets counteracts its natural sugar and makes it a probiotic powerhouse.
Beets are also rich in nitrates, which reduce inflammation by removing harmful compounds from your bloodstream. This combination of betalains and nitrates makes beets a great choice for people with inflammatory conditions like rheumatoid arthritis or fibromyalgia.
One way to liven up canned beets is to give them a splash of citrus juice. According to research from the journal Chemical Senses, citric acid on the tongue can evoke the olfactory sensation of fresh citrus flavor. Basically, you're borrowing some freshness from a lemon and transferring it to your canned beets.
As with any food, the overconsumption of beets can lead to some health problems. Risks of overconsumption include: Increased risk of kidney stones: Since beets are high in the compound oxalate, eating too many can contribute to kidney stone formation. Beeturia: With beeturia, urine may turn pink or red.
Canned beets are fully cooked, so they are safe to eat without further cooking. To avoid staining from beets, cover the countertop with plastic wrap or wax paper. Canned vegetables are great to keep on hand.
Raw beets contain more vitamins, minerals and antioxidants than cooked beets. Like many vegetables, the longer you cook beets (especially in water), the more of the colorful phytonutrients leach out of the food and into the water. Retain the good-for-you nutrients in beets by roasting them or sautéing them instead.
Yes — beets are a good food choice, especially for people with type 2 diabetes. A 2021 study showed that participants who ate 100 g (about ⅔ cup) of raw beets daily for eight weeks showed improvements in cognitive function, glucose metabolism, and other metabolic markers.
Beetroot is a root vegetable which is about 10g carbohydrate/100g, of which most is naturally occurring sugar. Canned varieties may contain added sugar in the liquid, but when they are drained, are only slightly higher in sugar at around 11g/100g so it's not a huge concern.”
Beetroot helps detox the body
On the same note, beetroot helps in whole body detoxification. It's a great purifier and does so by pulling toxins into the colon where they can then be evacuated.
Beetroot juice has traditionally been used as a remedy to activate liver enzymes and increase bile, which helps the liver's detox function. For instance, it's high in betalains and other compounds that have been shown to reduce inflammation, protect against oxidative stress and reduce the risk of liver damage.
Beets are also rich in oxalates — compounds that may reduce nutrient absorption and promote kidney stones. Therefore, people predisposed to kidney stones may want to limit their intake ( 8 ). Though pickled beets may turn your urine pink or red, this side effect is harmless ( 8 ).
Canned beetroot are often half the cost of fresh beetroot. Having beetroot that are already cooked and ready-to-use is a time-saving benefit. With only a few exceptions, canned beetroot has about the same nutritional value as fresh beetroot.
Home-canned beets last for months and months, even a couple of years, when stored in a cool, dark place. Because the beet jars have been processed and sealed, they need not be stored in the fridge.
While they both provide vitamins and minerals, beets and beet juice boast slightly different nutritional profiles. As a result, eating cooked beets offers some health benefits over drinking beet juice, and vice versa. Incorporate both foods into a balanced diet to support life-long health.
Beetroots are rich in iron, an essential component of red blood cells. Without iron, red blood cells cannot transport oxygen around the body. People who have low iron levels can sometimes develop a condition called iron deficiency anemia. Adding sources of iron to the diet can reduce the risk of this condition.
The main differences between Beetroot and Carrot
Beetroot has more Folate, Manganese, and Iron, however Carrot has more Vitamin A RAE, Vitamin K, and Vitamin B6. Daily need coverage for Vitamin A RAE from Carrot is 93% higher. Carrot has 6 times less Folate than Beetroot.
They are a good source of potassium, calcium, and iron. The micronutrient content of pickled beets varies depending on how the beets were processed. Because pickled beets are fermented, they are rich in probiotics. Probiotics are "friendly bacteria" present in your digestive system.