Education Basket: Beets 101

Education Basket: Beets 101

Beets, also known as beetroot, are root vegetables that stand out from other produce because of their deep red color. They grow as round bulbs with leafy tops that protrude above the soil. Beets are similar in shape to turnips and radishes, although they are not botanically related. The most common garden beet is deep ruby red.

In the United States, this vegetable is usually called a beet, while in other English-speaking countries, it is generally called beetroot. This distinction is important in recipes because the leaves are also edible.¹

Beetroots are delicious when eaten raw, but they are more commonly cooked or pickled. Their leaves, known as beet greens, can also be eaten.

Storage Tips

Trim the leaves to about 2 inches above the root as soon as you get home. Store the leaves in a separate plastic bag and use them within two days. The root bulbs should also be placed in a bag and stored in the refrigerator’s crisper drawer for seven to 10 days. Pickling beets is another popular method of preservation.

Nutrition

Beets mainly consist of water, which makes up approximately 87% of their content. They also contain carbohydrates, which account for about 8%, and fiber, which accounts for approximately 2% to 3%.

One cup, or 136 grams, of boiled beetroot contains fewer than 60 calories. Three-fourths of a cup, or 100 grams, of raw beets provides the following nutritional information.²

Carbohydrates

Raw or cooked beetroot contains approximately 8% to 10% carbohydrates.

Simple sugars, such as glucose and fructose, make up approximately 70% of the carbohydrates in raw beetroots and 80% of the carbohydrates in cooked beetroots.

Beetroots are also a source of fructans, which are short-chain carbohydrates classified as FODMAPs.

Beetroots have a glycemic index score of 61, which is considered medium. The glycemic index measures how quickly blood sugar levels rise after a meal.²

Fiber

Beetroots are a good source of fiber, providing approximately 2 to 3 grams per three-fourths cup, or 100-gram, serving of raw beets.

Dietary fiber is an important part of a healthy diet and is associated with a reduced risk of various diseases.²

Vitamins and Minerals

Beetroots are a good source of several essential vitamins and minerals.

• Folate, or vitamin B9: Folate is one of the B vitamins and is important for normal tissue growth and cell function. It is particularly important during pregnancy.

• Manganese: Manganese is an essential trace element found in high amounts in whole grains, legumes, fruits, and vegetables.

• Potassium: A diet high in potassium may help reduce blood pressure and support heart health.

• Iron: Iron is an essential mineral with many important functions in the body. It is necessary for transporting oxygen in red blood cells.

• Vitamin C: Vitamin C is a well-known antioxidant that supports immune function and skin health.

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Cooking

Beets should be thoroughly washed first to remove the dirt that comes with root vegetables. Cut off the taproot and leaves. To help retain the vegetable’s nutrients and color, cook the beets before peeling them.

Beets can be eaten raw, but they are generally boiled, baked, steamed, fried, or grilled before eating.¹

Freezing Beets

1. Remove the stems, leaving 1 inch of stem above each beet, and keep the root intact.

2. Scrub the beets thoroughly.

3. Place the clean beets in a pot of water and cook them until they are soft, similar to a cooked potato.

4. Remove the beets from the boiling water and immerse them in cool water.

5. Peel the beets by gently rubbing the skins off with your hands.

6. Dice the beets to your preferred size.

7. Flash-freeze the diced beets on cookie sheets, if desired.

8. Place meal-sized portions of diced beets in resealable plastic bags or vacuum-seal bags. Freeze them for eight to 10 months.

   
   

Preparing Frozen Beets

Thaw and drain the beets. Place them in a baking dish with salt and butter, and heat them until they are hot.

Preparing Buttered Beets from Refrigerator Storage

To prepare buttered beets from refrigerator storage, follow the steps above through cooking, peeling, and dicing. Instead of freezing the beets, place them in a baking dish with salt and butter, and heat them in the oven until hot.³

Canning Beets

1. Wash the beets and trim the greens. Do not cut into the beets themselves. Trim only the stems, cutting them close to the beet so that more beets will fit in the pot. You can save the greens to use in smoothies or salads.⁴

2. Completely cover the beets with water in a large pot and bring the water to a boil. Continue boiling until the beets are tender.

3. Drain the beets and rinse them with cold water. Trim the root ends and any remaining stems, then slip the skins off the beets. Use a knife to loosen any parts of the skin that do not come off easily.

4. Fill sterile canning jars with the cooked, peeled beets, leaving approximately ½ inch of headspace. Add ½ teaspoon of salt per pint, if desired.

5. Wipe the jar rims, if needed, and secure the lids and rings.

6. Pressure-can quarts for 30 minutes and pints for 25 minutes.

   
   

Sources

1. Island Health Care, “Courageously: Food of the Month”

2. Healthline, “Beetroot 101: Nutrition Facts and Health Benefits”

3. Ruth Ann, “Preserving Red Beets”

4. Frugal Farm Wife, “How to Can Beets”

   
   

Note: Pressure-canning instructions are food-safety information. Before publishing or using these directions, verify the processing times, pressure levels, jar sizes, and altitude adjustments with a current tested canning resource.

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