CAN YOU EAT RAW BEETS?
Yes! Beets can absolutely be eaten raw. Beets don’t have to be cooked for you to enjoy them. Raw beets are super yummy (AND nutritious). Plus - they add a delightfully satisfying crunch and color to all types of recipes. Raw beets are often finely grated, thinly shaved, or cut Julienne style for salads, but you can also juice and blend raw beets. There are many ways to eat the beautiful beet, especially in its most nutritious uncooked form.
Beetroot (referring to the bulbous root portion of the beet) can be eaten uncooked; however, it is often by preference that many people roast beets which creates a lovely smoky sweet flavor and a more tender texture to both the beetroot flesh and the skins. Raw beets are crunchy and have a denser texture than cooked beets. Some people prefer the more tender texture that occurs with cooking beets, but that doesn’t mean raw beets aren’t just as awesome!
Contrary to what some people believe, raw beets (the root, stems and leaves) are not poisonous. The beautiful beet is one of the many vegetables and fruits that can be eaten (cooked or raw) from root to leaf. Looking for beet stems and greens recipes? We got you! Check out: How to Eat the Beet from Root to Leaf.
CAN YOU EAT RAW BEET SKINS?
The answer is yes; however, you may not want to. The beet is edible from root to leaf (and that includes the skins), but many people don’t like the texture of the beet skins as they can be a tad chunky. When roasted or boiled, beet skins become more soft and easily slide right off the beetroot, but you may also decide to eat the roasted beets with the skins attached as the skins contain a lot of healthy nutrients too!
When preparing raw beets, you can remove the hard outer skins (if you prefer) with a vegetable peeler, or juice beets, skins and all! Ready to juice some beets? Learn How to Juice Beets (and Why You Want to!).
WHAT ARE THE HEALTH BENEFITS OF EATING RAW BEETS?
Eating beets raw is one of the healthiest ways to eat beets. RAW BEETS ARE FULL OF ANTIOXIDANTS, MINERALS, AND VITAMINS. They are a low-calorie food and super duper healthy. Like most raw foods, beets retain their full nutritional value when not cooked, and the incredible betalains (antioxidants) that give the beet its vibrant crimson (or yellow or pink) hue that are most nutritious uncooked. Raw beets are a wonderful source of fiber too!
Various studies show that raw beets can reduce inflammation, boost immunity, lower blood pressure, increase circulation, and improve cardiovascular function. Raw beets have incredible nutritional value with high levels of folate, magnesium, potassium, and iron (although the beet greens have the most iron over the root portion).
Although some people think roasting beets brings out the naturally sweet flavor of beets, eating beets raw is a marvelous way to enjoy the beetroot’s unique taste, and to some beet enthusiasts, raw beets taste sweeter than cooked ones.
Learn More About the Beet: 6 Amazing Things That Happen to Your Body When You Eat Beets
HOW TO EAT RAW BEETS?
Like roasted or cooked beets, you can eat raw beets in numerous ways. Add raw beets to smoothies for a naturally sweet and earthy taste or you can also juice raw beets. Beets paired with apple, ginger, and lemon makes a delightfully healthy liver-boosting fresh raw juice. Raw beets can also be puréed or shredded and added to desserts, pancakes, and other baked goods (this uses raw beets but the beet may lose some of its nutritional value when baked). Beets are powerful detoxifiers too and make marvelous fermented foods (try Beet and Cabbage Sauerkraut) to promote gut health.
Ready to start eating raw beets? Check out a few of our favorite raw beet recipes (and the unique ways to eat them)!
10+ SURPRISINGLY TASTY RAW BEET RECIPES
MOOD BOOSTING BEET AND CITRUS JUICE by Just Beet It
Beet and Citrus Juice is a great way to boost your energy level and reduce symptoms of depression. GET THE RECIPE.
RAW TEA SANDWICHES WITH BEET by Rawmazing
These beautiful little tea sandwiches are perfect for a quick lunch or as a great appetizer for your next gathering. The pine nut “cheese” spread is full of scallions, cucumbers and a touch of tarragon. GET THE RECIPE.
VEGAN BEET CHICKPEA SALAD by Running on Real Food
This beautiful beet chickpea salad with carrot, celery and red onion is healthy, vegan, and easy to make in less than 15 minutes with just a handful of simple ingredients. GET THE RECIPE.
RAW BEETROOT AND FETA SALAD by Where is My Spoon
Healthy raw beetroot and feta salad with apples, crisp and delicious beet salad with a simple vinaigrette. GET THE RECIPE.
RAW BEET BLUEBERRY ANTIOXIDANT SMOOTHIE (VEGAN) by Just Beet It
This Beet Blueberry Antioxidant Smoothie is jam-packed with superhero nutrition and delicious berry goodness. GET THE RECIPE.
BEET SPRING ROLLS WITH ALMOND BUTTER, LIME AND GINGER SAUCE (VEGAN) by Just Beet It
The beautiful beet offers a sweet earthy flavor that pairs well with tart apples, crunchy carrots, and fresh basil. Add the beautiful nut, lime, and ginger flavor of the sauce, and these rolls won't last long at the dinner table. GET THE RECIPE.
BEET AND PURPLE CABBAGE SAUERKRAUT WITH GINGER AND GARLIC by Just Beet It
This delicious Beet Kraut is filled with incredible flavors and gut-healthy probiotics. GET THE RECIPE.
RAW BALSAMIC TAHINI BEET NOODLES by Strength and Sunshine
A delicious raw balsamic tahini beet salad that is packed with flavor and texture! GET THE RECIPE.
HEALTHY PINK SMOOTHIE BOWL by Marathons and Motivation
This Healthy Pink Smoothie Bowl is so quick and easy to make. A delicious combination of bananas, strawberries, beets and coconut milk blended together to create a tasty breakfast or snack. The addition of beets to this smoothie bowl gives it a beautiful pink color, not to mention all the nutritional benefits from the beets. GET THE RECIPE.
RAW BEET JUICE, BLOOD ORANGE, AND LIME SLUSHY VIRGIN MARGARITA by Just Beet It
This Beet, Blood Orange, and Lime Slushy Virgin Margarita is alcohol-free and filled with healthy fresh juices. Offering the traditional citrus flavor with yummy beet juice and less artificial flavors and sugars, this virgin refreshingly tasty drink will be a hit with the family! GET THE RECIPE.
RAW CHIOGGIA BEET SALAD WITH HONEY-LIME VINAIGRETTE by Susan Russo
Fall in love with a vibrant candy-cane colored Raw Chioggia Beet Salad. This recipe is a beautiful example of why beets are incredibly, spectacularly diverse. Creating a raw beet salad offers a nutrient-dense salad with a stunningly colorful presentation. GET THE RECIPE.
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