Beet or Not? Keto Diet Vegetables and More
People on a keto diet often skip beets due to their higher carb content—and for a good reason.
Beets are naturally high in sugar and carbohydrates, which can raise blood glucose and potentially kick you out of ketosis.
But what about beet juice? Is that off-limits for those who want to eat beets?
Surprisingly, no. In moderation, beet juice can be low in carbs and actually beneficial.
It’s rich in electrolytes, antioxidants, and essential vitamins, making it a keto-friendly choice.
So if you're craving something sweet but still want to stay in ketosis, sipping beet juice might be a smarter move than biting into a whole beet.
In this article, we take a closer look at how beets fit into a ketogenic lifestyle—the pros, the cons, and everything in between.
What Exactly Are Beets?
Beets, also known as beetroots, are a type of root vegetable that is prized for their earthy sweetness and vivid color, making them a unique addition to any keto-friendly meal.
While they often get left off keto grocery lists, beets are keto-friendly and are actually more nutrient-dense than most people realize.
Beets contain fiber, potassium, vitamin C, calcium, and plant compounds that support heart health and inflammation reduction (1).
Are Beets Considered a Vegetable?
Yes—according to the USDA, beets are a vegetable, but they do contain many carbs compared to options like cauliflower or spinach.
More specifically, they’re starchy vegetables, which means they contain more carbs than leafy greens but less than grains or fruit.
They’re also high in dietary fiber, which supports digestion and can blunt the blood sugar spike from their natural sugars.
Is Beetroot Healthy on Keto?
Beetroot can absolutely be part of a keto diet—just be cautious of the total carbs. if you’re strategic.
Here’s the good:
- Beets can be keto-friendly when consumed in moderation.
- Beets are rich in beta-carotene (a precursor to vitamin A), potassium, and vitamin C, making them a nutrient-dense option for those on a ketogenic diet.
- They offer anti-inflammatory and antioxidant effects thanks to a compound called betalain.
- Beetroot juice can support exercise endurance, gut health, and even cognitive performance (2).
But here’s the caution:
- Beets are relatively high in sugar and net carbs per serving, so portion size matters for those following a ketogenic diet.
- Overeating beets may cause bloating or digestive discomfort, particularly if you're tracking carbs per 100 grams per serving.
- Because beets can contain a lot of oxalates and other compounds that can aggravate kidney or liver problems, people with these conditions should speak with a doctor before eating raw beets (3).
Cooking Beets the Keto Way
Beets are versatile—you can roast them, steam them, mash them, or turn them into low-carb chips.
Here’s a simple keto-friendly beet recipe:
- Adjust the oven's temperature to 190°C (375°F) to prepare for a low-carb baking session.
- Peel and slice the beets thinly.
- Line a baking sheet with them in a single layer, ensuring they are suitable for those following a keto diet.
- Bake for 20 minutes, or until tender and lightly crisped, which makes them a great addition to a low-carb meal.
- Serve warm or chilled—they’re delicious either way.
4 Big Reasons to Keep Beets in Your Keto Toolbox
They offer clean, energizing carbs (in moderation), which is important for anyone following a keto diet.
Beets give your body a small carb bump, along with potassium and fiber—perfect for days when you’re active and need a bit of a recharge while monitoring grams of net carbs.
They’re packed with digestion-friendly fiber.
Beets help keep your gut moving. That fiber slows sugar absorption and supports regularity—key on a low-carb diet, especially when considering total carbs.
They fight inflammation and provide essential nutrients that support overall health, contributing to the health benefits of beets.
Thanks to betalains and nitrates, beets may help reduce inflammation in the gut, kidneys, and bloodstream, lowering the risk of heart disease. That’s good news for long-term health and recovery.
They’re nutrient-dense without being calorie-dense.
Beets deliver vitamins A and C, calcium, iron, and magnesium—all with minimal calories when prepared simply.
To Finish
Beets are often misunderstood in the keto world.
Yes, they contain natural sugars.
Yes, they can raise blood sugar levels due to their natural sugar and carb content. if Overconsumed, even healthy foods like beets can contribute to many carbs in your diet.
But when used intentionally—in small portions, in juice form, or timed around workouts—beets can unlock real benefits: better blood flow, cleaner energy, reduced inflammation, and key micronutrients your body craves.
The key is moderation, not elimination.
If you love beets, you don’t have to give them up to stay in ketosis. You just have to treat them like what they are: a powerful, vibrant whole food that deserves respect and strategy.
💪 Add color to your keto! Try beets the smart way and fuel your health journey — one vibrant bite at a time. 🔴
FAQs About Beets on a Keto Diet
Why do keto dieters avoid beets?
Beets contain more natural sugar and net carbs than most keto vegetables, which can disrupt ketosis if eaten in excess, so it's important to track your carb content.
Can I drink beet juice on keto?
Yes—but keep it minimal, especially if you're counting grams of net carbs. A small amount of beet juice can offer electrolytes, antioxidants, and workout support without blowing your carb budget.
What are the main health benefits of beets on keto?
They support heart health, digestion, energy levels, and inflammation control—especially when juiced or eaten in small portions.
What’s the best way to cook beets for keto?
Roasting, boiling, or steaming are all great. Avoid sugary glazes or high-carb recipes that can quickly increase your total carbs. Stick to herbs, olive oil, or simple seasonings.
Are there risks to eating too many beets on keto?
Yes. Too many can raise blood sugar, cause digestive issues, or strain the kidneys and liver in sensitive individuals.
Related Studies
1. Title: Dietary Nitrate and Exercise Performance
This review highlights that beetroot juice, rich in dietary nitrates, can enhance exercise performance by improving oxygen efficiency and reducing the oxygen cost during physical activity.
Link: https://pmc.ncbi.nlm.nih.gov/resources/citations/5295087/export/
2. Title: Antioxidant and Anti-Inflammatory Activities of Beetroot (Beta vulgaris L.) Extracts
The study demonstrates that beetroot extracts possess significant antioxidant and anti-inflammatory activities, contributing to cardiovascular protection.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC8228969/
3. Title: Dietary Oxalate and Kidney Stone Formation
This article examines how high dietary oxalate intake, such as from beets, can contribute to the formation of kidney stones in susceptible individuals.
Link: https://www.ncbi.nlm.nih.gov/medgen/1712723
