John Myers
Do you love the power food beetroot? Is it easier to digest raw or cooked? Here you can find out what you should pay attention to when preparing it and what advantages uncooked enjoyment has.
From the rumor mill
The rumor that raw beetroot is poisonous still persists. It is not true! However, the risk of discoloration of stool and urine and the content of oxalic acids is higher in the raw state, which can entail health risks.
What’s healthier?
It is not possible to say in general whether the tuber is healthier raw or cooked. The raw tuber is rich in vitamins and minerals, but also high in harmful oxalic acids if consumed in excess. If you cook the vegetables, some of the oxalic acids dissolve – so that’s healthier. However, heating can also cause a large number of the valuable ingredients to be lost. You can avoid the risk of urinary tract diseases due to an excess of oxalic acid. But you can also switch between different preparation options.
Eat beetroot raw
As with any decision, choosing between raw and cooked is a trade-off of pros and cons. Decide for yourself what is more important to you:
- advantages
More iron, vitamins, and minerals
time-saving
Juice as an additive for healthy smoothies
- Disadvantages
The danger of discoloration is higher
the higher oxalic acid content
unsuitable for freezing
must be processed quickly
Tip for shopping: Small tubers taste more intense and have a finer structure – so they are better for eating raw! Pay attention to organic quality to avoid nitrate residues.
How to process beetroot raw?
Peeling comes before eating. The dark, firm, and wrinkled skin is generously cut off or peeled. Either you use enough protective film for your work surfaces in the kitchen or you peel the beets under cold water in the sink. You should always wear gloves to protect your hands from discoloration. You can find more tips on peeling beets correctly in our article How to peel beets correctly | Simple instructions
Tip: If you do get a stain on your clothing, you should quickly rinse it out with cold water and then place the clothing item in a bowl of cold water for at least 30 minutes.
Prepare cooked beetroot
If you don’t want to enjoy the delicious tuber raw, you can of course cook it. The fine taste is still there. The disadvantage of cooked beetroot is the risk of destroying the valuable ingredients during cooking. To prevent this from happening, it is best not to peel them before baking or cooking. If cooked beets are too time-consuming for you, you can buy them pre-cooked and sealed at the grocery store.
- advantages
the lower oxalic acid content
more durable
can be frozen
- Disadvantages
valuable ingredients can be destroyed if cooked incorrectly
time-consuming
Preparation tips
Beetroot tastes delicious in many different variations and is a versatile companion both cooked and raw. Try them as
- Beetroot carpaccio with feta rocket salad,
- A pop of color on the plate: beetroot gnocchi with gorgonzola sauce,
- Creamy beetroot soup with sour cream
- sliced sticks for dipping or
- simply grated in the salad
