Beetroot in cooking. Which one is healthier for the body - boiled or raw?

Beets are very common in central Russia and the most useful root crop. It is used not only in cooking - in soups, salads, casseroles and vegetable stews - but also to improve health. Beets are indicated for enhancing intestinal motility, replenishing the lack of vitamins, in combination with the prevention of iron deficiency anemia, obesity and liver diseases, the treatment of thyroid diseases, atherosclerosis and hypertension.

Beets are an important ingredient in foods for people who want to lose weight.

If the use of root vegetables in cooking is determined to a large extent by dietary habits, then when treating or including beets in the diet, the question often arises - which one is better to use, raw or boiled?

Comparison of fresh and boiled vegetables

Beets are not very different in chemical composition, raw and boiled. The calorie content of raw beets is slightly less - only 40 Kcal instead of 49 in boiled ones. Other parameters during heat treatment also do not change too much. Read more about the beneficial and harmful properties, chemical composition and calorie content of boiled beets here, and from this article you will learn whether it is possible to consume raw root vegetables and in what quantity.

Composition of raw beets:

  • Proteins 1.6 g.
  • Fat 0.2 g.
  • Carbohydrates 9.6 g.
  • Dietary fiber 2.8 g.

Composition of boiled beets:

  • Proteins 1.7 g.
  • Fat 0.2 g.
  • Carbohydrates 10 g.
  • Dietary fiber 2 g

As can be seen from the table, when cooking in beets, a small amount of dietary fiber is destroyed and the amount of carbohydrates increases quite insignificantly, which ultimately increases the calorie content.

When cooking, part of the vitamins is destroyed, in particular, the content of vitamin C is slightly reduced, but most of the useful microelements - iodine, potassium, magnesium, iron, betaine, zinc, potassium, manganese - remain practically unchanged with proper cooking.

The only thing that really decreases with heat treatment is the content of fruit acids and nitrates in the vegetable., which allows the use of boiled beets in small quantities even with diseases of the gastrointestinal tract and a tendency to allergies.

Contraindications for use

Despite all the benefits, due to the presence of sugar, fruit acids and fiber in the composition of beets, which is difficult for the body to tolerate, in some diseases, its use is undesirable.

You should not eat raw beets if you have:

  1. nephrolithiasis (kidney stones);
  2. diabetes;
  3. chronic gastrointestinal diseases, including ulcers and gastritis;
  4. hypotension;
  5. renal failure;
  6. vegetable allergy.

Boiled beets lose most of the fruit acids that irritate the intestines; moreover, during cooking, nitrates, which are the main allergen, almost completely pass into the broth. Therefore, boiled beets are practically non-allergenic and can be eaten with intolerance to raw root vegetables.

In diseases of the gastrointestinal tract, boiled beets are consumed in small quantities and with caution. In the presence of kidney stones, diabetes mellitus, hypotension and kidney failure, the use of a thermally processed vegetable, like raw, is undesirable.


What is healthier for the body - raw or boiled vegetable? For different purposes, either fresh or boiled beets can be suitable. When dieting, if there are no diseases listed above, it is better to eat the root vegetable fresh, due to the large amount of dietary fiber and lower calorie content. Raw beets contain more vitamins, lettuce or juice from it saturates the body with microelements and better cleanses from toxins. Raw beetroot salads will rid the body of putrefactive bacteria due to the action of a large number of different acids.

With proper heat treatment, the use of boiled beets in an amount of 100-150 grams for an adult has practically no contraindications.

Consider which is healthier for the intestines - fresh or boiled beets? The boiled vegetable does not irritate the intestines and promotes gentle emptying, that is, heals constipation, and is a good diuretic.


The main harm of raw beets:

  • Contains nitrates which can cause allergies.
  • Irritating to the gastrointestinal tract.
  • May cause nausea and headache if consumed in large quantities.

The main harm of boiled beets:

  • It interferes with the full absorption of calcium in the body, which is why its use should be limited to people with a lack of it.
  • A large content of sugar in the boiled root vegetable.
  • Quite a strong laxative effect.

Read more about how much and in what form it is better to eat beets, as well as what are the benefits and harms of using them for human health, read here.

What is the best way to use it and when?

Consider what kind of beets and how best to eat in different situations. For obesity and liver disease, raw beets are better suited, since betaine, which regulates fat in the human body, is found in significant quantities in raw vegetables. A high amount of fiber and fruit acids also contributes to better shedding of extra pounds. Beets are a part of a large number of salads, which are a "brush" for the intestines, freeing it from pathogenic microflora and helping to eliminate toxins.

With diseases of the gastrointestinal tract and a tendency to increased gas production, the use of raw beets is undesirable, boiled does not have these contraindications. During pregnancy, it is better to use boiled beets - it does not irritate the intestines, it fights constipation, which is frequent during pregnancy. Folic acid, potassium and iodine are perfectly absorbed from boiled vegetables, and the amount of nitrates not needed by the expectant mother in boiled beets is minimized.

With diseases of the thyroid gland and the absence of other diseases, beets can be consumed both in boiled and raw form, since the amount of iodine in a properly prepared vegetable is lost insignificantly.

It is not recommended to give raw beets to children - they can cause bloating and allergic reactions. In a boiled form, you can gradually introduce beets into the diet of babies starting from eight months.

Beets are not only a common, inexpensive and year-round vegetable. This is the richest product in its content. What are the benefits and harms of beets for men and women - read in our materials.

Thus, such a healthy root vegetable like beets, it is better to use thermally processed - boiled. The amount of vitamins and microelements in it is almost identical to that of a raw vegetable, and there are much fewer contraindications to use.

Watch the video: The Benefits of Eating Beets. (October 2021).