Answer: Beetroot can be incorporated into a keto diet, but it should be consumed in moderation. This is largely due to its relatively high carbohydrate content.
If you’re following a ketogenic diet, one of your primary goals is to keep your carbohydrate intake low:
- Carb content: Beetroot contains 7.21g of carbohydrates per 100g. This is a significant amount when you consider that most keto diets recommend consuming no more than 20-50g of carbs per day.
- Sugar levels: Beetroot is also high in sugar, with 5.51g per 100g. Sugars are simple carbohydrates that can potentially spike your blood sugar levels and kick you out of ketosis if consumed excessively.
- Fiber factor: On the plus side, beetroot also contains 1.8g of dietary fiber per 100g. Fiber is a type of carbohydrate that your body can’t digest, so it doesn’t count towards your net carb intake, which is what you should be tracking on a keto diet.
- Low in fat: Beetroot has very little fat content (0.14g per 100g), which is not ideal for a keto diet as it is a high-fat, low-carb eating plan.
- Caloric value: At only 31 kcal per 100g, beetroot is a low-calorie food. This might be beneficial if you’re also trying to reduce your total caloric intake.
In conclusion, while beetroot is not the most keto-friendly vegetable due to its higher carb and sugar content, it can still be included in a ketogenic diet if portion sizes are carefully controlled.
- Amount Per ServingCalories31
- % Daily Value *
- Total Fat
- Saturated Fat 0.02g 1%
- Cholesterol 0mg 0%
- Sodium 194mg 9%
- Potassium 148mg 5%
- Total Carbohydrate
- Dietary Fiber 1.8g 8%
- Sugars 5.51g
- Protein 0.91g 2%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.